Principles of Training for Physical Fitness

2. Sunny and 40˚F October February our bodies constantly change to meet the demands we place on them every day

3. Principles of Training • Physical Fitness

4. How can I ensure that the exercises I do will yield the fitness or performance goals I have? • Muscular Strength • Muscular Endurance • Reaction Time • Balance • Agility • Body Composition • Power • Flexibility • Speed • Cardio-vascular Endurance • Overload • Intensity • Time • Type • Coordi-nation • Progressive • Specificity • Frequency

5. Principles of Training • Overload • fitness improves only when doing more physical activity than one normally does

6. Principles of Training • Overload • fitness improves only when doing more physical activity than one normally does • Progression • the level of training needed to achieve overload increases as fitness improves

7. Principles of Training • Overload • fitness improves only when doing more physical activity than one normally does • Progression • the level of training needed to achieve overload increases as fitness improves • Specificity • each component of fitness is conditioned or trained in very specific and differing ways

8. which of these are ways to measure OVERLOAD? 1 2 NO Exercise until I start sweating. Keep my heart rate range at 60% - 90% of max. YES 3 4 YES Run at a pace that allows me to talk but not sing. Work out as hard as I can. JUSTIFY

9. which of these are good examples of SPECIFICITY? 1 2 YES To increase flexibility, do yoga training. If planning to run a marathon, train by doing sprints and agility drills. NO 3 4 NO To improve cardiovascular endurance, train with bench pressing. When training for a sport, one must consider all the skills needed for that sport. YES

10. progression: • the level of training needed to achieve overload increases as fitness improves

11. Rules of Trainingthe FITT principle • Frequency • how OFTEN you exercise

12. Rules of Trainingthe FITT principle • Frequency • how OFTEN you exercise • Intensity • how HARD you exercise

13. Rules of Trainingthe FITT principle • Frequency • how OFTEN you exercise • Intensity • how HARD you exercise • Time • how LONG you exercise

14. Rules of Trainingthe FITT principle • Frequency • how OFTEN you exercise • Intensity • how HARD you exercise • Time • how LONG you exercise • Type • WHAT kind of exercise

15. What doesF requencyI ntensityT imeT ype stand for?

16. which FITT principles are used in these PROGRESSIONS? 1 2 TIME Increasing the number of reps using the same weight. Running a mile in 8 minutes instead of 9 minutes. INTENSITY 3 4 FREQUENCY Working out 5 days a week instead of 3 days. Changing from curls with a bar to curls with dumbbells. TYPE Frequency Intensity Time Type

17. which FITT principle does this statement define? I will work to improve my coordination 4 days a week. Frequency Intensity Time Type

18. which FITT principle does this statement define? I will jump rope to improve my coordination. Frequency Intensity Time Type

19. which FITT principle does this statement define? I will jump rope at 120 jumps per minute. Frequency Intensity Time Type

20. which FITT principle does this statement define? I will jump rope to improve my coordination each workout for 15 minutes. Frequency Intensity Time Type

21. which FITT principle does this statement define? I will jump rope to improve my coordination 4 days a week for 15 minutes at 120 jumps per minute. Frequency Intensity Time Type

22. which FITT principle does this statement define? Changing from standard to one-handed push ups. Frequency Intensity Time Type

23. Reaction Time Cardiovascular Endurance Body Composition Muscular Endurance Muscular Strength Agility Coordination Balance Power Speed Progression Specificity Overload Frequency Type Intensity Time Flexibility Physical Fitness is made up of components is achieved by the principles of Health Related Skill Related OPS The Skilled 6 The Big 5 and is maintained by FITT