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Sunny and 40˚F. October. February. our bodies constantly change to meet the demands we place on them every day. Principles of Training . Physical Fitness. How can I ensure that the exercises I do will yield the fitness or performance goals I have?. Muscular Strength. Muscular Endurance. - PowerPoint PPT Presentation
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Sunny and 40˚F
October February
our bodies constantly change to meet the demands we place on them
every day
Principles of Training Physical Fitness
PHYSICALLYFIT YOU!
FITT & OPS
HEALTH-RELATED
SKILL-RELATED
Muscular Strength
Muscular Enduranc
e
Flexibility
Cardio-vascular Enduranc
e
Body Compositio
nAgility
Power Balance
Reaction Time
Speed
Coordi-nation
Overload
Progressive
Specificity
Intensity
Frequency
Time
Type
How can I ensure that the exercises I do will yield the fitness or
performance goals I have?
Principles of Training•Overload
• fitness improves only when doing more physical activity than one normally does
Principles of Training•Overload
• fitness improves only when doing more physical activity than one normally does
•Progression• the level of training needed to
achieve overload increases as fitness improves
Principles of Training•Overload
• fitness improves only when doing more physical activity than one normally does
•Progression• the level of training needed to
achieve overload increases as fitness improves
•Specificity• each component of fitness is
conditioned or trained in very specific and differing ways
YESJUSTIFY
NOYE
Swhich of these are ways to measure OVERLOAD?
Keep my heart rate range at 60% - 90%
of max.
Exercise until I start sweating.
Work out as hard as I can.
Run at a pace that allows me to talk but not
sing.
1
3 4
2
NOYES
YES
NOwhich of these are good examples of SPECIFICITY?
If planning to run a marathon, train by doing
sprints and agility drills.
To increase flexibility, do yoga training.
When training for a sport, one must consider all the skills
needed for that sport.
To improve cardiovascular
endurance, train with bench pressing.
1
3 4
2
progression:
the level of training needed to achieve overload increases as fitness improves
Rules of Trainingthe FITT principle•Frequency
• how OFTEN you exercise
Rules of Trainingthe FITT principle•Frequency
• how OFTEN you exercise
•Intensity• how HARD you exercise
Rules of Trainingthe FITT principle
•Frequency• how OFTEN you exercise
•Intensity• how HARD you exercise
•Time• how LONG you exercise
Rules of Trainingthe FITT principle
•Frequency• how OFTEN you exercise
•Intensity• how HARD you exercise
•Time• how LONG you exercise
•Type• WHAT kind of exercise
What does
F requencyI ntensityT imeT ype
stand for?
INTENSITYTYPE
which FITT principles are used in these PROGRESSIONS?
Running a mile in 8 minutes instead of 9
minutes.
Changing from curls with a bar
to curls with dumbbells.
TIM
E
Increasing the number of reps using the same
weight.
FREQ
UENC
Y Working out 5 days a week
instead of 3 days.
1
3 4
2
Frequency Intensity Time Type
I will work to improve my
coordination 4 days a week.
Frequency Intensity Time Type
which FITT principle does this statement define?
I will jump rope to improve my coordination.
Frequency Intensity Time Type
which FITT principle does this statement define?
I will jump rope at 120 jumps per
minute.
Frequency Intensity Time Type
which FITT principle does this statement define?
I will jump rope to improve my
coordination each workout for 15
minutes.Frequency Intensity Time Type
which FITT principle does this statement define?
I will jump rope to improve my
coordination 4 days a week for
15 minutes at 120 jumps per
minute.Frequency Intensity Time Type
which FITT principle does this statement define?
Changing from
standard to one-handed push ups.
Frequency Intensity Time Type
which FITT principle does this statement define?
Physical Fitnessis made up of components is achieved by the
principles of
and is maintained by
Health RelatedSkill Related
CardiovascularEndurance
MuscularEndurance
MuscularStrength
BodyComposition
Flexibility
Agility
Coordination
Speed
ReactionTime
Power
Balance
Frequency Intensity
Time Type
Overload
Progression
SpecificityThe Big
5The
Skilled6
FITT
OPS