principles of fitness

Principles of FitnessFitness components

Cardiovascular Endurance

Fitness ComponentsCardiovascular Endurance

Muscular Strength and Endurance

Fitness ComponentsCardiovascular Endurance

Muscular Strength and Endurance

Flexibility

Fitness ComponentsCardiovascular Endurance

Muscular Strength and Endurance

Flexibility

Body Composition

If You Don’t Take Care

of Your Body Where Will You Live?

Indian Proverb

Parts of a Work Out

• Warm-up: about 5 min to get heart rate up and muscle temperature up

• Stretch: use dynamic stretching if explosive speed or power is needed . Static stretches are held for 15-30 seconds. No bouncing

• Main activity: C-V, 20min+, in target HR zone• Cool down: gradually slow down. Static

stretch after HR is down to 100.

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• Overload: impose more work or demands in order for improvement or gains to take place

Be Your Own Personal TrainerSave $1000’s

• Overload: impose more work or demands in order for improvement or gains to take place

• Progression: In order for a training program to produce continued improvements the resistance (or work load) should be gradually increased.

If you don’t use it You lose it

• Overload: impose more work or demands in order for improvement or gains to take place

• Progression: In order for a training program to produce continued improvements the resistance (or work load) should be gradually increased.

• Specificity: Your exercises need to meet your goals.

Methods used to overloadThe F.I.T.T. Formula

• Frequency- increasing how often you exercise

• Rest: recuperation is essential for muscular growth. Over training can hinder progress. No one should perform resistance exercises for the same muscle group on consecutive days.

Methods used to overloadFITT

• Frequency- increasing how often you exercise

• Intensity: Increasing the rate or level of exertion

Methods used to overloadFITT

• Frequency- increasing how often you exercise

• Intensity: Increasing the rate or level of exertion

• Time: increasing the duration or number of repetitions or number of sets

F.I.T.T.

Recommended Daily AllowanceFor Fitness Components

Frequency Intensity Time

C-V 3-5days/week 60%-85% of max HR

20-60 min

Muscular Strength

2-4 days/week

High Weights 5-8 reps2-3 sets

Muscular Hypertrophy

2-4 days/week Enough wgt to make the reps hard by the last one

8-12 reps2-3 sets

Muscular Endurance

2-6 days/week Low wgt or body wgt

12-20 reps1-3 sets

Flexibility 3-7 days/week Point of tension

15-30 sec. hold

High Intensity Weight Training Techniques

• Forced Reps: A partner provides just enough assistance to enable you to complete a few more reps when you can’t complete another on your own. (point of failure)

• Rest Pause: perform set to point of failure (can’t lift again). The wgt is then held in a resting position for 5-10 sec then additional reps are performed.

Other Weight Training Techniques• Super Slows (continuous tension): lift lighter

weight as slowly as possible. 1 set 6 reps max• Negatives (let downs): do as many as you can

then have a partner lift the wgt- you lower it slowly.

• Compound Set: consecutive exercises that work the same primary muscle (bench press, pec fly)

• Pyramid: increase wgt load for each set; 12 reps, 10 reps, 8 reps, 6 reps, compound set of 12

Sometimes the best exercise is to place 2 hands firmly on the table

and push back• Drop Set: a set of reps performed to failure,

followed with another set but with lighter weight

• These techniques should only be used periodically:

over training =zero progress

Lifting Tips

• Exercise Arrangement: Work large muscles first, then smaller (pecs before triceps)

• Exercise Selection: include at least one exercise for each muscle group to keep muscular balance. For large muscle groups like the back it is usually best to perform multiple exercises to insure that each muscle within the group receives adequate work

Use Proper Form When Lifting

• Breathe: exhale on exertion (the hard, lifting phase)

• Keep good posture: don’t swing or move other body parts

• Lift slow and controlled up in 2 counts, down in 3-4 counts

• Don’t let the weights bang or drop• Go through the full range of motion