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Discover what it takes to achieve peak fitness levels through daily and weekly exercise routines focusing on the key components of cardiorespiratory endurance, strength, endurance, flexibility, and body composition. Learn how to set and exceed fitness standards and apply the principles of training to enhance performance. Explore the importance of specificity, progression, overload, reversibility, and avoiding tedium in your fitness journey.
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What should fitness and exercise look like: • Daily • Weekly • To improve performance and fitness level • What does it mean to be physically fit? • What activities do I need to include?
A physically fit person…… Demonstrates, meets, and exceeds fitness standards in the following areas: (The five Fitness Components) • Cardiorespiratory Endurance • Muscular Strength • Muscular Endurance • Flexiblity • Body Composition
CARDIORESPIRATORY ENDURANCE • THE ABILITY OF THE HEART, RESPIRATORY (LUNGS), AND CIRCULATORY SYSTEMS TO SUPPLY OXYGEN AND NUTRIENTS TO, THE WORKING MUSCLES OVER A LONG PERIOD OF TIME.
STRENGTH • THE ABILITY OF A MUSCLE OR GROUP OF MUSCLES TO EXERT A MAXIMAL FORCE AGAINST A RESISTANCE.
MUSCULAR ENDURANCE • THE ABILITY OF A MUSCLE OR GROUP OF MUSCLES TO SUSTAIN REPEATED CONTRACTIONS OVER A LONG PERIOD, WITH MINIMAL FATIGUE
FLEXIBILITY • THE ABILITY TO MOVE A BODY PART THROUGH A FULL RANGE OF MOTION ABOUT A JOINT, OR A SERIES OF JOINTS
BODY COMPOSITION • THE RELATIVE PROPORTION OF BODY FAT TO LEAN BODY MASS. • BODY COMPOSITION IS AFFECTED BY GENETICS AND THE FIVE OTHER COMPONENTS OF FITNESS
The principles of training • INDIVIDUAL NEEDS • SPECIFICITY • OVERLOAD • F.I.T.T. • PROGRESSION • REVERSIBILITY • TEDIUM
There are different ways in which we can improve CARDIOVASCULAR FITNESS and there are certain PRINCIPLES OF TRAINING which need to be understood. The 5 principles of training can be best remembered by the word S.P.O.R.T. S- SPECIFICITY P- PROGRESSION O- OVERLOAD R- REVERSIBILITY T- TEDIUM
SPECIFICITY Your training is geared “specifically” towards your sport. For example- The training for a shot putter would be different from the training for a marathon runner………You would not ask your shot putter to run round the field 3 times as part of their fitness training. There is also a need for SPECIFIC TRAINING within a sport. E.G goalkeepers need different training to outfield players. CAN YOU GIVE OTHER EXAMPLES ?
PROGRESSION Having planned a training programme for 6 weeks, the athlete would need to evaluate fitness levels, to check for improvements. PROGRESSION involves further planning to produce another programme which would take the athlete onto a higher level of fitness. This might involve training more often (FREQUENCY), training more strenuously (INTENSITY) or spending longer (TIME). So PROGRESSION means to gradually increase your training programme.
OVERLOAD This means training at a worthwhile range of intensity, also known as training in your TARGET ZONE. This leads to the F.I.T.T. principle. F is for FREQUENCY I is for INTENSITY T is for TIME T is for TYPE
FREQUENCY- How many times per week you need to train in order to improve your fitness. INTENSITY- How hard you train. Train at an intensity that will take your pulse into the TARGET RANGE. TIME- how long each session must be in order to be of any benefit and to achieve improvement. The amount must be at least 20 minutes in your Target Range. TYPE- What sort of training you do
REVERSIBILITY If training PROGRESSIVELY gradually improves fitness over a long period of time, what happens if less training takes place, or if one stops training because of injury. This brings us to the principle of training called REVERSIBILITY. This means that instead of progressing or remaining at the same level, the athlete loses fitness.
TEDIUM Make the sessions different and enjoyable. When boredom sets in it is very difficult to motivate oneself to try and improve one’s fitness.
