St. Peter the Apostle Sports Performance 15

1. St. Peter the ApostleSports Performance 15 Foundations of Training (1): Lesson 4 FITT Principle

2. F.I.T.T. Principle Four major variables that come into play in designing a training program. • F– __________: number of times a week • I- ____________: level of exertion • T- __________: length of workout • T- __________: type of workout

3. Basic Training Principles:F.I.T.T Principle Cardiovascular Conditioning • F =_______ times a week • I = ________% of Maximum Heart Rate, to see significant improvements in CV fitness • T = ________minutes • T = Continuous activity

4. Basic Training Principles:F.I.T.T Principle Muscular Strength • F = ______ times a week (_______________) for a basic full body or 2 day split routine • I= _______of 1RM (repetition maximum) • T = Until muscle fatigue is achieved. Training sessions vary between ______ minutes, include 8-10 exercises, and include all major groups • T = Isotonic, Isokenetic

5. Basic Training Principles:F.I.T.T Principle Muscular Endurance • F = ______ times a week (every other day) • I = low to moderate resistance 12-20 repetitions – _______ ______________ • T = Until muscular ________ is achieved • T = Isotonic, Isokenetic

6. Basic Training Principles: F.I.T.T Principle Flexibility • F = ________ x a week • I= Until __________is felt, perform stretches only after the body is properly _________ up. • T = _____ sec for each stretch, usually stretch session lasts _________ minutes (depending on the number of stretches performed) • T= static, PNF.

7. Basic Training Principles:F.I.T.T Principle Body Composition: • Goal: to decrease body fat and increase LBM (____________________) • F = CV ____ x a week; WT = 2 x a week • I= 60-70% of MHR; 10-12 reps max effort, 3-5 sets • T = _______ minutes; sets to failure. • T= ____________ conditioning; Muscular strength and endurance

8. Basic Training Principles - Overtraining _______________________: • Not allowing enough rest and recovery time after workouts. Some _____________ signs: • Increase in __________ and nervousness • Inability to __________ • A drop in academic or job performance • A desire to ______ training altogether.

9. Basic Training Principles - Overtraining Body warning signs: • Extreme muscle ________ • A gradual increase in muscle soreness between training sessions • _________ in body weight when not wanted • Sudden gradual increase in resting ________ • Loss of appetite, difficulty sleeping • Swelling of lymph nodes • Unexplained drop in _____________ performance • Prone to _______________ • Increased risk of _________

10. Basic Training Principles • Learning the ______ of training before starting any kind of program is essential to any athlete. • This ensures that little time is wasted in achieving _____________ results • Also, being educated in this area allows the athlete to monitor internal and external warning signs, ____________ the risks of potential hazards.