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LIFETIME
FITNESS
HEALTHY NUTRITION
MUSCULAR
STRENGTH
AEROBIC
ENDURANCE
UNIT 2 – Lesson 4
FLEXIBILITY
MUSCULAR
ENDURANCE
LEAN BODY
COMPOSITION
Created by Derek G. Becher
B.P.E., B. Ed., AFLCA Resistance Trainer Certification
©2009
All rights reserved
2
LESSON 4 – PRINCIPLES OF CONDITIONING;
F.I.T.T. & THE 5 COMPONENTS OF FITNESS
A. PRINCIPLES OF CONDITIONING
Several principles exist that must be followed in order to achieve the desired results of a
training program. They apply to everyone, and should be learned and utilized so that you can
maximize safety and potential in your program. Take time now to review these principles.
1. Progressive Resistance-Overload
The body responds and adapts to the physical demands/stressors that it receives. As we
learned earlier, if appropriate rest is provided, it will return to a state of homeostasis. But in
order to increase the current level of a component of fitness, the body must work at higher
levels than it is used to. That is, it must undergo a progressive overload through training.
· There are various methods of applying overload in a training program:
· Increase the duration of the workout (aerobic - cycling for 30 minutes instead
of 20 minutes)
· Increase the intensity of the workout (aerobic - working at 75% of your
maximum heart rate instead of 70%)
· Increase the weight used for a particular exercise (increasing your bench press from
80 pounds in the first week to 90 pounds in the third week)
· Doing repetitions of a particular exercise to failure (until you can do no more
repetitions)
· Use different exercises that the body is unaccustomed to (instead of doing bench
presses for the upper body and chest, try the Pec-Dec machine for one day and then
return to doing bench presses)
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2. The F.I.T.T. Principle
4 variables must be considered when designing a training program. If the program is
properly set up, these variables will interact to help you obtain your fitness goals; if they are
not properly accounted for, your desired results will not be achieved, and you may in fact see
a decline in performance.
· These 4 variables are:
· Frequency - the number of training sessions you have per week. This should be
considered for both aerobic and strength training.
· Intensity - how ‘hard’ you are working in your training session. We have already
learned methods to measure this, and it will be discussed in further detail in
the future.
· Time - the length of a single workout (ie: 30 minutes - 90 minutes maximum).
· Type - the type of exercise you are performing (weight/machine training; aerobic
training - jogging/treadmill, etc.).
· NOTE: The F.I.T.T. principle will be discussed in greater detail in the next lesson.
3. Ceiling Effect
Simply, as you continue and progress in your training program, and your levels of
strength and endurance increase, the amount of actual progress you obtain will decrease. In
other words, as you approach your potential, “increases tend to slow down and tend to be
smaller.” (YMCA manual, p. 23) This is related to plateaus or a levelling-off that you may
experience from time to time in your training. When these occur, “a temporary layoff,
change of routine, or decrease in intensity may be needed to [prepare the body for] further
growth and development.” (Ibid.)
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4. Recovery
Adequate rest is important in a training program because “during a training session,
certain tissues are broken down. The training effect [that you are trying to obtain, such as
muscular strength] occurs when these tissues are allowed to be rebuilt to a level higher than
before.” (AFLCA manual, p.86).
· The general ‘rest period’ that you should permit following a workout is:
· Aerobic workout: 24 hours
· Strength workout: 48 hours (per muscle group; you could work the upper body and
the lower body on consecutive days).
· NOTE: the duration of rest required will depend on a few factors, including the
intensity and duration of the workout, the type of nutrition being consumed, and the
type of exercise(s) that are performed.
5. Specificity
The training effect or result you are trying to achieve is specific to the type of stimulus or
training that you place on the body. For example, “heavy resistance work with few
repetitions[7-10] builds muscle size and strength, while light resistance exercises with many
repetitions [12+] builds muscular endurance.” (Ibid., p.85)
6. Symmetry
The training program must be designed so that an “overall balanced development of the
body” (YMCA manual, p. 23) is achieved, and muscles on both sides of a joint are trained
equally. For example, if the quadriceps muscle on the front of the upper thigh is trained
frequently, but the hamstring muscle on the back of the upper thigh is not, the leg and knee
joint is being developed with an imbalance in strength, giving it an increased likelihood for
injury.
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Also, don’t focus your strength training attention on solely developing the arms and
muscles of the upper body. The legs, abdominal muscles and back muscles must all be given
equal attention so that a balanced muscular development can be achieved and maintained.
Symmetry also refers to developing all of the components of fitness. In order to obtain a
healthy, well-rounded state of fitness, your training should be divided to include the
development of muscular strength, muscular endurance, aerobic conditioning and flexibility.
Remember, “an overall-conditioned participant will achieve greater results than a participant
with only specific development.” (YMCA manual, p.23)
7. Maintenance
Once a training effect has been achieved (measured through specific fitness testing), it
can be maintained with a reduction in training, “but intensity and duration must remain the
same.” (Ibid., p.24) For example, an athlete who trains with an off-season, pre-season and
mid-season program may train 3 times/week to 2 times/week to once/week for each of the
training phases. This helps to minimize burnout and overtraining while still maintaining the
acquired levels of fitness.
8. Reversibility
If a training program is discontinued completely, the training effect achieved will be lost
at 1/3 of the rate it took to obtain it. For example, an improvement in muscular strength that
took 2 months to obtain will be lost in about 6 months if training is halted.
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B. F.I.T.T. & THE 5 COMPONENTS OF FITNESS
The F.I.T.T. principle is an excellent guide that suggests the approximate number of
times a week you should be training each of the components of fitness in order to obtain the
improvements in each component that you are striving for. As well, suggestions for intensity,
time and type of activities chosen in your workouts are given. The acronym stands for:
· Frequency:
· Intensity:
· Time:
· Type:
-number of training sessions per week
-level of exertion you are working at (how ‘hard’ you
are working)
-length of a single workout
-type of exercise/activity you do to help train the
component.
The first 4 components of fitness will be discussed in greater detail throughout the
remainder of this resource. For now, we will briefly define all 5 of them, and relate them to the
F.I.T.T. principle.
· Muscular
Strength: -A muscle’s ability to exert a maximum force in a single effort.
-1RM (1 Repetition Maximum) is used as a guide to help establish
starting points for a muscular strength program; beginning trainers should NOT
attempt single repetition maximal lifts without the guidance of an instructor.
· F - 2-4 times/week, depending on fitness goals.
· I - Approximately 75% 1RM; 8-12 reps per set.
· T - 30-60 minutes; or to fatigue.
· T - Resistance training (8-10 exercises working major muscle groups);
Backpacking; Mountain climbing; Martial arts; Sprints, etc.
Continued on next page....
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· Muscular
Endurance: -The ability to repeat or sustain muscle contractions. The better trained your
body is in muscular endurance activities, the better you will be able to perform
in activities or sports that require continuous movement.
· F - 3-5+ times/week, depending on fitness goals.
· I - Low - moderate; 12-20+ reps per set,. If you are beginning training, you
must ensure that you perform the movements properly – to maximize
safety – and that you begin at a low level and then work your way up
into the proposed ranges. When training for endurance using weights,
use lighter weights than usual.
· T - 12-15+ repetitions per set, or to fatigue with weights.
· T - Resistance training; Swimming; Cycling; Martial arts; Backpacking, etc.
· Cardiorespiratory
(Aerobic)
Endurance: -The ability to continue in physical activity that requires oxygen for exertion.
The training of this component increases the efficiency of the heart and lungs to
transport blood and oxygen to the working muscles.
· F – 3-5+ times/week, depending on fitness goals.
· I – 60-80% of maximal heart rate (approximately). Refer back to page 18.
When beginning endurance training using continuous activities, start out
at a lower percentage of your maximum heart rate, and then work up
into the 60-80% range.
· T – 20-60+ minutes with continuous activities.
· T – Jogging; Swimming; Cycling; Hiking X-country skiing; Dancing, etc.
· Flexibility: -A measure of the range of motion around a body joint - permits freedom of
movement.
·F
·I
·T
·T
- 4-7 times/week. Should be done following each workout.
- Mild tension, preferably after warm-up.
- 20+ seconds per stretch.
- Static stretching; Modern Dance, Swimming, Martial arts, and
Gymnastics.
· Body Composition: -compares the body’s percentage of fat tissue to lean tissue.
· The goal is to decrease body fat % and increase lean tissue (muscle).
· Focus on losing inches instead of losing weight, since muscle tissue is heavier than fat
tissue (Remember: lean tissue - muscle - burns more calories at rest!!!).
· A balanced training program combined with an appropriate nutritional plan will help to
promote a leaner body composition.