Chapter 2 B: Fitness Principles

Review

How did you do on the quiz? Topics discussed thus far:

Health vs. Wellness Wellness Dimensions Benefits of PA 1900 – 2000 Timeline PA/Exercise/PF Health & Skill related fitness

components

Today: Fitness Principles The basic Principles of a Fitness

Program: Progressive Overload Consistency Specificity Diminishing Returns Reversibility Individuality Safety

Progressive Overload

For physical components to improve, the system must work harder than it is used to working!

Body is subjected to stress and overloads of varying intensities, it will gradually adapt, over time, to overcome these demands.

Key! Even though overload is important, the stress must not be great enough to produce injury/damage!

Therefore: use the FITT principle

FITT Principle

FITT principle for overload: Frequency—How often Intensity—How hard Time—How long (duration) Type—Mode of activity

Without overloading the system, progression does not occur!

Consistency

Big issue for college students = finding time!

Best time = when you have time and motivation

Creating a daily routine is important Least desirable times: after a meal,

before bedtime. # of days varies but you should try to

workout at least 3 times per week to see minimal improvements

Specificity

The body adapts to the particular type and amount of stress placed on it

To develop a particular fitness component, perform exercises specifically designed for that component

E.g. Running vs. Skiing

Diminishing Returns

Greatest gains: beginning of program

After initial increase: gains will continue at slower pace.

Benefits are only sustained if you maintain your exercise program.

Gains may be lost if you stop exercising!

Reversibility

Fitness improvements are lost when demands on the body are lowered

If you stop exercising, up to 50% of fitness improvements are lost within 2 months

Individuality

Everyone is NOT created equal from a physical standpoint

There are large individual differences in ability to improve fitness, body composition, and sports skills

A person’s exercise prescription needs to be based on individual goals, needs, functional capabilities, and interests.

Safety

“Train, don’t strain” Progress no more than 10 % increase

per week in training program (FITT) Warm-up? Yes or no?

Increase body temperature Stretch ligaments and muscles Increase flexibility Prepare for you workout! (specificity)

Guidelines for Training

Train the way you want your body to change

Train regularly Get in shape gradually; do not overtrain Warm up before exercise Cool down after exercise Exercise safely Add variety and have fun Try training with a partner Listen to your body!

Next class

Computer Lab! Go straight there Be there on time!