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Principles of Training

Principles of Training. Presented by: Julie Christie. Components of Training. Specificity Overload Progression Aerobic/Anaerobic Circuit/Interval Training Repetition/Set. Apply FITT Principles. Frequency Number of workouts per week Intensity Level of exertion Time

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Principles of Training

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  1. Principles of Training Presented by: Julie Christie

  2. Components of Training • Specificity • Overload • Progression • Aerobic/Anaerobic • Circuit/Interval Training • Repetition/Set

  3. Apply FITT Principles • Frequency • Number of workouts per week • Intensity • Level of exertion • Time • Number of minute(s) spent on exercise • Type • Kind of exercise chosen

  4. Specificity • To develop specific aspects of body • To develop specific aspects of fitness • Determine requirements of event • Aerobic vs. Anaerobic • Endurance vs. Strength • How would marathoner train vs. sprinter?

  5. Aerobic Exercise • Heart supplies muscles with oxygen • Activity lasts for extended period of time • Developing strength of heart muscle • Examples: • Walking • Running • Swimming

  6. Anaerobic Exercise • Activity lasts for short period of time • Heart unable to keep up with oxygen demand • Sometimes referred to as “without oxygen” • Examples: • Sprinting • Body building

  7. Overload • Increase work load to force adaptations • Must increase stress to body (work outside comfort zone) • FITT adaptations • Examples of FITT overload • Must allow for muscle recovery

  8. Progression • Begin exercise slowly and increase gradually • Gradual overload required for muscle adaptation • If intensity remains constant, only gain initial improvement

  9. Circuit/Interval Training Circuit Interval • Group of activities arranged in stations • Completed in rapid succession • Example: Obstacle Course • High intensity repetitions followed by period of rest • Performed for short periods of time • Example: Boot Camp

  10. Repetition/Set Repetition Sets • Number of times an exercise is repeated • Want to reach fatigue • What is muscle fatigue ? • Group of specified number of repetitions • Strength programs consist of 2 or 3 sets

  11. Weight Training for Endurance vs. Strength Endurance Strength • 10-15 reps • 1-3 sets • 2-3 exercises/muscle group • Lighter weights • 6-10 reps/set • 1-3 sets • More exercises per muscle group • 1 Rep Max idea • Heavier weights

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