Download I am fit, I can train me, and I can train others!

I am fit, I can train me, and I can
train others!
What should fitness and exercise
look like:
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•
•
•
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Daily
Weekly
To improve performance and fitness level
What does it mean to be physically fit?
What activities do I need to include?
A physically fit person……
Demonstrates, meets, and exceeds fitness
standards in the following areas:
(The five Fitness Components)
1. Cardiorespiratory Endurance
2. Muscular Strength
3. Muscular Endurance
4. Flexiblity
5. Body Composition
CARDIORESPIRATORY
ENDURANCE
• THE ABILITY OF THE HEART,
RESPIRATORY (LUNGS), AND
CIRCULATORY SYSTEMS TO
SUPPLY OXYGEN AND NUTRIENTS
TO, THE WORKING MUSCLES OVER
A LONG PERIOD OF TIME.
STRENGTH
• THE ABILITY OF A
MUSCLE OR GROUP OF
MUSCLES TO EXERT A
MAXIMAL FORCE
AGAINST A
RESISTANCE.
MUSCULAR ENDURANCE
• THE ABILITY OF A MUSCLE OR GROUP
OF MUSCLES TO SUSTAIN REPEATED
CONTRACTIONS OVER A LONG
PERIOD, WITH MINIMAL FATIGUE
FLEXIBILITY
• THE ABILITY TO MOVE A BODY PART
THROUGH A FULL RANGE OF
MOTION ABOUT A JOINT, OR A
SERIES OF JOINTS
BODY COMPOSITION
• THE RELATIVE
PROPORTION OF BODY
FAT TO LEAN BODY
MASS.
• BODY COMPOSITION IS
AFFECTED BY
GENETICS AND THE
FIVE OTHER
COMPONENTS OF
FITNESS
The principles of training
1. INDIVIDUAL NEEDS
2. SPECIFICITY
3. OVERLOAD
4. F.I.T.T.
5. PROGRESSION
6. REVERSIBILITY
7. TEDIUM
There are different ways in which we can improve CARDIOVASCULAR
FITNESS and there are certain PRINCIPLES OF TRAINING which need
to be understood.
The 5 principles of training can be best remembered by the word S.P.O.R.T.
S- SPECIFICITY
P- PROGRESSION
O- OVERLOAD
R- REVERSIBILITY
T- TEDIUM
SPECIFICITY
Your training is geared “specifically” towards
your sport.
For example- The training for a shot putter
would be different from the training for a
marathon runner………You would not ask your
shot putter to run round the field 3 times as
part of their fitness training.
There is also a need for SPECIFIC TRAINING
within a sport. E.G goalkeepers need different
training to outfield players.
CAN YOU GIVE OTHER EXAMPLES ?
PROGRESSION
Having planned a training programme for 6
weeks, the athlete would need to evaluate
fitness levels, to check for improvements.
PROGRESSION involves further planning to
produce another programme which would take
the athlete onto a higher level of fitness.
This might involve training more often
(FREQUENCY), training more strenuously
(INTENSITY) or spending longer (TIME).
So PROGRESSION means to gradually
increase your training programme.
OVERLOAD
This means training at a worthwhile
range of intensity, also known as
training in your TARGET ZONE.
This leads to the F.I.T.T. principle.
F is for FREQUENCY
I is for INTENSITY
T is for TIME
T is for TYPE
FREQUENCY- How many times per week you
need to train in order to improve your
fitness.
INTENSITY- How hard you train. Train at an
intensity that will take your pulse into the
TARGET RANGE.
TIME- how long each session must be in
order to be of any benefit and to achieve
improvement. The amount must be at least 20
minutes in your Target Range.
TYPE- What sort of training you do
REVERSIBILITY
If training PROGRESSIVELY gradually
improves fitness over a long period of time,
what happens if less training takes place, or if
one stops training because of injury.
This brings us to the principle of training
called REVERSIBILITY.
This means that instead of progressing or
remaining at the same level, the athlete loses
fitness.
TEDIUM
Make the sessions different and enjoyable.
When boredom sets in it is very difficult to
motivate oneself to try and improve one’s
fitness.
Complete the following two
charts:
El Fin