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Basic Training Principles

Basic Training Principles. Dr. Ayers HPHE 1650. Overload Doing more than you are used to Progression Gradually increasing overload (frequency, intensity, time or some combination) Specificity Choose activities that target desired systems Regularity “Use it or lose it” Individuality

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Basic Training Principles

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  1. Basic Training Principles Dr. Ayers HPHE 1650

  2. Overload • Doing more than you are used to • Progression • Gradually increasing overload (frequency, intensity, time or some combination) • Specificity • Choose activities that target desired systems • Regularity • “Use it or lose it” • Individuality • Start at your base fitness level, using your own goals and keep your genetics in mind

  3. Applying the BasicTraining Principles • Exercise prescription: designing an individualized PA program to enhance fitness, reduce risk factors for disease, and ensure participant safety. • FITT guidelines • Frequency: how often • Intensity: how hard • Time: how long • Type: what kind

  4. Physical Activity Session Components • Movement Prep • Whole-body activity (tag, game) lasting 5-10 mins. • Dynamic/active stretching can serve this role in MS/HS • Use Physical Best activities • Main activity • Explain purpose of lesson/activity & how this relates to class/personal goals • PA pyramids for children and teens (p. 42-3) • Cool-down • Light activity to return heart rate to near resting levels • Closure: review lesson, preview next lesson (overlap) • 3-5 mins. and include static stretching

  5. Social Support andSafety Guidelines • Providing social support • Characteristics of a supportive environment (p. 48) • Role of the physical education teacher (social support) • Establishing a safe environment • Preventive maintenance • Pre-instructional planning • Emergency response planning • Overtraining injuries

  6. Summary • Fitness is a journey, not a destination. • PA is a lifelong behavior • Help children and teens become self-reliant • Decision making guidance: • Principles of training • FITT guidelines • PA program structure • Social support and safety

  7. Fitness Components • Aerobic capacity • Muscular strength/endurance • Flexibility • Body composition (+ Nutrition)

  8. So What? • What affirmed something you already knew? • What was news to you today? • What could you confidently explain to someone else? • How will you use this in your personal fitness planning? Next class: THRZ calculation sheet due

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