Download Principles of Training

PRINCIPLES OF FITNESS
Components of Fitness:
1. Strength2. Stamina3. Suppleness-
Strength, Stamina, Suppleness.
Muscular Strength
Endurance
Cardiovascular Fitness (Heart-Lung)
Flexibility
Principles of Training
Progressive Overload
No matter which component of fitness, this principle applies. You must progressively
overload muscles, or work to failure, putting muscles under stress, to continue to get a positive
response, as muscle adaptations occur with increased intensity. These adaptations will not occur if
the resistance is too small or too big, so intensity increase should be progressive.
Training Threshold
The minimum amount of exercise required to produce a significant improvement in any
fitness parameter, e.g. the recognised training threshold for developing aerobic fitness in most
people is regarded as 20 minutes of effort at a heart rate between 60% and 80% of the maximum
heart rate (MHR).
Thresholds occur during progression from low to maximum exercise. The first stage
involves primary aerobic metabolism (HR below 130 bpm and moderate increases in breathing).
Blood lactated (a sign of energy intensity) don’t change much from resting values.
The second stage or aerobic threshold (AT) occurs at a point 40%-60% of a persons
maximum oxygen uptake ( VO2 Max). Heart rates rise between 130-150 bpm and ventilation and
blood lactate increases, but effort could be kept up for 3 to 4 hours. A person at this level can carry
on a conversation comfortably while exercising.
If the exercise intensity is then increased, ventilation will increase sharply and heart rate and
blood lactate will rise. The effort can’t be maintained for longer than a few minutes. This is the
anaerobic threshold (AnT).
Specificity
The type of training carried out is specific to the muscle groups being used and to the
energy sources involved, e.g., there is little ‘transfer of training’ from strength training to the
cardiovascular system.
Reversibility
Training effects are reversible, i.e. if training stops or intensity is reduced, benefits can be
lost quickly. This can be prevented by training at a maintenance level.
Warm Ups and Cool Downs
Warm ups are needed to prepare the body for effort, to increase the core temperature, and
to help prevent injury. They should be gentle and rhythmic and use those muscles to be involved in
the main activity, and should take up 10% to 20% of the time in the primary exercise.
Cool down is vital to return the body to a resting state. It helps the muscles return blood to
the heart, rather than pool in the muscles, and also helps prevent the build up of lactic acid in the
muscles.
Principles of Fitness by Carol Macrae, Chizen Mind-Body Studio © 1998
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Basics of Aerobic Conditioning
Pre-screening
Pre-screening is essential before exercise prescription, as different programs and
parameters must be set, depending on the state of the participant. All the following must
be taken into account before designing an exercise program.
Participants should be screened for:
• Age
• Sex
• Medical History
• Goals (results wanted to be achieved)
• Exercise history when last exercised
type of exercise
FITT Principles
F- Frequency = 3 to 4 times per week for aerobic fitness, (varies with activity)
I - Intensity = 60% to 80% for most people
T - Time = 20 to 30 minutes (minimum)
T - Type = aerobic type, where heart rate is increased and maintained ( e.g. walk, run,
swim, cycle, dance, etc.).
Training Heart Rate - Karvonen Method
Determine your resting heart rate (RHR), then:
1. 220 - age = _______________ Maximum Heart Rate (MHR)
2. ____________ - _____________ = Heart Rate Reserve (HRR)
Max HR
RHR
3a. __________ X
.60
= ___________ + ___________ = ___________
HR Res.
Intensity at 60%
RHR
THR
(Low)
3b. __________ X
.70
= ___________ + ___________ = ___________
HR Res.
Intensity at 70%
RHR
THR
(Medium)
3c. __________ X
.80
= ___________ + ___________ = ___________
HR Res.
Intensity at 80%
RHR
THR
(High)
To calculate over 10 seconds:
4a. __________ ÷
THR (Low)
6
= ____________ for 10 seconds
4b. __________ ÷
THR (Med)
6
= ____________ for 10 seconds
4c. __________ ÷
THR (High)
6
= ____________ for 10 seconds
Principles of Fitness by Carol Macrae, Chizen Mind-Body Studio © 1998
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Potentially Dangerous Exercises and Contra-indicated Exercises
To evaluate an exercise , we must first ask:
is it safe and effective?
are there any potential problems?
If it is highly effective BUT has a high risk - don’t do it!
Why are we doing the exercise?
Is it biomechanically correct?
Could it potentially cause injury?
Does it have a meaningful purpose?
In some cases it is the particular exercise, whereas in other cases, the exercise may
simply be carried out incorrectly. The two main areas for concern about safety and
potentially dangerous exercises are in movement and exercise programs.
Many of the following exercise may cause damage such as pinched nerves, dizziness,
compression of discs, stretched or torn ligaments, irritation of discs, loosening of knee capsules, torn muscles, etc.
Potentially Dangerous Exercises
1. Jumping to wrong beat (in Aerobic Classes).
2. Going too hard too soon.
3. Hyperextension of joints beyond their normal range; neck, lower back, knees, etc.
4. Joint rotation in joints which are not ball and socket joints; neck, knees, hips.
5. Extreme flexion or hyperflexion; toe touches, knee pulls, deep knee bends, sit ups with
hands behind the head, the plough.
6. Excessive twisting or rapid repetitive twisting; standing twists, knee rotations.
7. Exercises using momentum (ballistic stretching); swinging leg raises.
8. Forward flexion past 25º, unsupported; race starts, straight leg straddle.
9. Free Back; coming too high in crunches.
10. Repetitive foot strike patterns (no more than 32 consecutive strikes, 8 on one foot
and no more than 4 double foot bouncing).
11. Don’t hold your breath during exercise, or place excessive strain on a particular joint.
12. No warm up or cool down.
13. Too heavy with weights.
14. Too fast with weights.
15. Impact with weights.
16. Fast crunches.
17. Long lever shoulder movements with momentum.
18. Incorrect knee alignment (star jumps, squats, etc.).
Injury Treatment - RICED
R-Rest
I- Ice
C- Compression
E- Elevation
D- Decide what to do next.
Principles of Fitness by Carol Macrae, Chizen Mind-Body Studio © 1998
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Basics of Strength Training
Types of Contractions
Isotonic - contraction of a muscle against a moveable resistance, e.g. free weights, pushups, etc.
Contractions may occur while the muscle is shortening, in which case it is called a
concentric ( positive) contraction (e.g. biceps while raising a weight, doing a bicep curl),
or while the muscle is lengthening, in which case it is called an eccentric (negative)
contraction (e.g. while lowering the weight in the biceps).
Isometric - training involves a static muscle contraction against an immovable resistance
(e.g. pushing against a solid wall).
Isokinetic - contractions against a maximum resistance throughout the full range of
motion. You need a specific machine with a cam to do this, such as a pec dec machine.
With weight training the principles of overloading a muscle are essential to gain
improvements.
For muscle hypertrophy (growth) - usually use medium to heavy weights with low
repetitions.
For endurance and weight loss - light to medium weights with high repetitions.
For strength - heavy weights with low repetitions.
Principles of Fitness by Carol Macrae, Chizen Mind-Body Studio © 1998
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Basics of Flexibility
Benefits:
• Injury prevention
• Improve muscle relaxation
• Counteract restrictive effects of hypertrophy
• improve strength through full range of motion
Factors Effecting Flexibility
Exercise - as we increase activity we increase flexibility
Heat improves flexibility, cold reduces it
As age increases, activity decreases, then flexibility decreases
If muscles are warmed up, they become more flexible
Sex - Females are more flexible than males.
Static Stretching
Involves gradual lengthening of the muscle, then holding in the stretched position. e.g. calf
stretch.
Ballistic Stretching
Loaded under speed - may be jerky or bouncing. Not recommended to general public, as it
may cause muscle tears in the untrained athlete. Often used by martial artists.
Proprioceptive Neuromuscular Facilitation (PNF) Stretching
A form of static stretching incorporating isometric contractions of a stretched muscle.
Stretch the muscle using a static stretch, hold in an isometric contraction for 10 seconds,
relax for 5 seconds, repeat these steps for the further increased stretched position, repeat
again.
PNF stretching is useful in rehabilitation programs, and is now recommended by most
sports medicine experts for flexibility and injury prevention.
Principles of Fitness by Carol Macrae, Chizen Mind-Body Studio © 1998
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The Healthy Diet Pyramid
Carbohydrates
4.2 cals per gram
Protein
4.2 cals per gram Eat least
Fat
Sugar, Butter,
9 cals per gram
Oil, Margarine
Alcohol
7 cals per
gram
Eat moderately
Milk, Cheese
Yogurt
Lean Beef, Eggs
Poultry, Fish,Nuts
Eat most
Cereals, Bread,
Grains, Pasta, Pulses
Vegetables,
Fruit
Minimum Daily Recommendations
Eat Most
Bread, Cereal, Rice, Pasta, Grains - 6 serves
Vegetables - 4 serves
Fruits - 2 serves
Pulses (legumes) - 1 serve if vegetarian
Eat Moderately
Meat, Poultry, Fish, Eggs - 125 g raw weight
(excluding fat and bone)
Nuts - 1 serve if vegetarian
Milk & Dairy Products (low fat or skim) - 300 mls
(1 1/4 cups)
Eat Least
Fats and Oils - 1 tablespoon
Sweets, Deserts, Cakes, Snacks, Alcohol
not required.
Healthy Eating Guidelines
Breakfast
Juice
Cereal plus toast with something healthy on it, e.g. tomato, banana, etc.
Morning Tea
1 or 2 pieces of fruit OR
yogurt plus fruit OR
plain biscuits
Lunch
One or two salad sandwiches (with meat, chicken, eggs,cheese or fish).
Afternoon Tea
1 or 2 pieces of fruit OR
yogurt plus fruit OR
plain biscuits
Dinner
Lean meat, chicken, fish or eggs
4 serves of vegetables OR salad
Fruit OR fruit and low fat yogurt OR fruit and low fat fruche OR fruit an low fat ice cream
Supper
Toast and Milo or juice or water
Healthy Hints
Drink 6 to 8 glasses of water each day. Eat lots of fresh fruit, vegetables, cereals and
bread. Eat less fat, sugar and salt. Increase Fibre.
Exercise at least 20 minutes, 2 to 3 times per week.
Principles of Fitness by Carol Macrae, Chizen Mind-Body Studio © 1998
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