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Chapter 6

Chapter 6. Training for Fitness. Training. Preparing the body for strenuous activity in the most efficient manner Thus allowing the body to recover as quickly as possible. Principles of Training. Principle of Overload (FIT) Principle of Progression Principle of Specificity.

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Chapter 6

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  1. Chapter 6 Training for Fitness

  2. Training • Preparing the body for strenuous activity in the most efficient manner • Thus allowing the body to recover asquickly as possible

  3. Principles of Training • Principle of Overload (FIT) • Principle of Progression • Principle of Specificity

  4. Principle of Overload (FIT) • Placing increased demands on the body • Improving physical condition

  5. Principle of Overload (FIT) • Three Ways to Overload the body: • F-Frequency: how often you exercise • I-Intensity: how hard you exercise • T-Time: how long you exercise • M-Mode: type of exercise

  6. Principle of Progression • Gradual increase in exercise or activity over a period of time • Ex. Start a program running 1 mile 3x’s, then PROGRESS to 1.5 miles 4/5x’s • Progression means to move forward!

  7. Principle of Specificity • Various fitness areas require specific kinds of activity/exercises • Ex. Bench Press is specific to the chest and triceps

  8. Warm–up for Training • Increase the HR • Supply blood and oxygen to working muscles • Increase heat in muscles and joints, helping to prevent strains • 10-15 minutes of static stretching

  9. Cool Down for Training • Allow body to return HR to normal • Helps prevent muscle cramps and soreness • Prevent blood pooling in the legs • BEST TIME to work on flexibility • WHY?

  10. Plateau • Showing no improvement in performance over a period of time • “Hitting a wall!”

  11. Overtraining • Exercising too much at very high intensity levels • Can be harmful to a person’s well-being • Important: must give the body time to recover between workouts

  12. Cross-Training • Combining two or more exercises • Ex. Circuit training • Ex. Combo weights w/ cardio

  13. Common Myths with Training • No Pain, No Gain • I can get fit by participating in a sport • NO!!! • A little exercise doesn’t help

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