Introduction to Fitness and Training

1. Introduction to Fitness and Training PAF 30F Miss Loek

2. Weight Training Terminology Repetition (Reps) • one complete execution of an exercise through the full range of motion. • the number of reps varies with the training workout. • 1-15 reps is required to produce increased strength Sets • a series of consecutive repetitions • 2-6 sets of reps will be completed of each exercise to make gains Example: 2 sets of 15 repetitions (2x15)

3. Types of Training Power and Size • high sets (4-6), low reps (2-6), high weight (85-93% of max) Endurance • low sets (1-2), high reps (15-25), low weight (45-65% of max) Strength and Toning • medium sets (2-3), medium reps (8-12), medium weight (70-80% of max)

4. Basic Principles of Weight Training • Overload • Progressive Resistance • Adaptation • Recovery • Specificity

5. 1. Overload • Increased muscular strength can only occur when you overload the muscle by putting a greater stress on it than previously. • To increase the stress on the muscle you can increase the weight or increase the number of reps • Progressive Resistance • With gains in strength the resistance must be gradually increased throughout your program to maintain maximal contractions.

6. Adaptation • Muscles adapt to increased loads very quickly • Therefore, strength training programs must continually change • Avoid adaptation by ensure progressive resistance • Recovery • Refers to the time between sets and workouts • Following a set it takes the muscle 90 sec – 3 min. to recover • Following a workout, 48-72 hrs is required to allow muscles to recover and positive adaptation to occur

7. Specificity • Strength gains are highly dependant on the following: • Muscle group used • Movement pattern • Joint angle • Type of muscular contraction For specific improvements to made specified exercises must be practiced Example: Training for a specific sport http://www.youtube.com/watch?v=WsWryvAl7xk&feature=fvst

8. The F.I.T.T. Formula F – FREQUENCY: The number of training sessions per week I – INTENSITY: A measure of how hard you are working. Usually a percentage of your max heart rate or a percentage of your 1 rep max. T – TIME: The length of time you would spend training per session. T – TYPE: A description of the specific exercise you are engaging in.

9. Calculating Heart Rate To Calculate Maximum Heart Rate: 220 – age = MHR Miss Loek’s MHR: 220 – 33 = 187 bpm (beats per minute) To Calculate Intensity Working Heart Rate: MHR (intensity) = WHR Miss Loek’s WHR at 60% of her max is: 187(.60) = 112 bpm

10. 5 Components of Fitness • AEROBIC: Exercise that stimulates the cardiorespiratory system. • MUSCULAR STRENGTH: The maximum amount of force that a muscle or muscle group can generate once or multiple times. • MUSCULAR ENDURANCE: The ability of a muscle to repeatedly exert force over a period of time. • FLEXIBILITY: A measure of the range of motion (ROM) around a joint (the knee) or a series of joints (the lower back) • BODY COMPOSITION: A measure of body fat %, mass and body mass index (BMI)

11. Guidelines for Aerobic Training

12. Guidelines for Muscular Strength Training

13. Guidelines for Muscular Endurance Training

14. Guidelines for Flexibility Training

15. Guidelines for Body Composition Measurement

16. Tips for Beginners in the Weight Room • Breathe when weightlifting. Breathe out during exertion phase of the lift and breathe in during recovery phase of the lift. • Always work large muscle groups prior to smaller (core – non-core) • Incorporate variety into your training. Vary loads, reps, sets, and types of exercises you do week to week. • Muscles on both sides of a joint must be worked equally to avoid imbalance and injury. Example: Quadriceps and Hamstrings

17. Benefits of Training