Chapter SixChapter Six

Training for FitnessTraining for Fitness

Principles of TrainingPrinciples of Training

Principle of overloadPrinciple of overload Principle of progressionPrinciple of progression Principle of specificityPrinciple of specificity Principle of regularityPrinciple of regularity Principle of individualityPrinciple of individuality

Principle of OverloadPrinciple of Overload

Overload occurs when increased demands are Overload occurs when increased demands are made upon the body.made upon the body.

This increased stress causes the body to adapt This increased stress causes the body to adapt or adjust, thus improving physical condition.or adjust, thus improving physical condition.

Principle of ProgressionPrinciple of Progression

The gradual increase in exercise or activity The gradual increase in exercise or activity over a period of time - the increase can be in over a period of time - the increase can be in

terms of frequency, intensity or time.terms of frequency, intensity or time.

Principle of SpecificityPrinciple of Specificity

Improvements in the various fitness areas require Improvements in the various fitness areas require specific kinds of activity - each area of fitness specific kinds of activity - each area of fitness

requires specific demands.requires specific demands.

Training for one area does not necessarily improve Training for one area does not necessarily improve another.another.

Principle of RegularityPrinciple of Regularity

This principle is based on the concept that if This principle is based on the concept that if you don’t “use it” you “lose it”.you don’t “use it” you “lose it”.

It is important to perform physical activity on It is important to perform physical activity on a regular basis.a regular basis.

Principle of IndividualityPrinciple of Individuality

A training program must be based on an A training program must be based on an individual’s goals and objectives for physical individual’s goals and objectives for physical

activity and fitness.activity and fitness.

Applying the Principles of TrainingApplying the Principles of Training

Get fit by using the Get fit by using the FITTFITT guidelines… guidelines…

FF requency requency

II ntensity ntensity

TT ime ime

TT ype ype

Increasing how often you exerciseIncreasing how often you exercise

Frequency

Increasing the difficulty of an exercise - Increasing the difficulty of an exercise - increasing the speed of a run, amount of weight increasing the speed of a run, amount of weight

lifted, or distance a muscle is stretched.lifted, or distance a muscle is stretched.

Intensity

Increasing the length of each training session.Increasing the length of each training session.

Time (Duration)

Refers to the kind of activity a person chooses Refers to the kind of activity a person chooses for each area of his or her training program.for each area of his or her training program.

Type

Achieving Cardiorespiratory Fitness

Achieving Cardiorespiratory Fitness

FrequencyFrequency 3-5 days per week3-5 days per week

IntensityIntensity 60-80% maximum heart rate60-80% maximum heart rate

TimeTime 20-60 minutes of continuous 20-60 minutes of continuous activityactivity

TypeType Large muscle movement - Large muscle movement - walking, cycling, jogging, etc.walking, cycling, jogging, etc.

Achieving FlexibilityAchieving Flexibility

FrequencyFrequency At least 2-3 times per week, At least 2-3 times per week, 5-7 is optimal5-7 is optimal

IntensityIntensity Slow stretch until mildSlow stretch until mildtension is felttension is felt

TimeTime Hold each stretch 15-30 Hold each stretch 15-30 seconds, 2-4 repetitions seconds, 2-4 repetitions

TypeType Slow and steady, no bouncingSlow and steady, no bouncing

Achieving Muscular StrengthAchieving Muscular Strength

FrequencyFrequency Every other day (2-4 times per Every other day (2-4 times per week)week)

IntensityIntensity High resistance (heavier High resistance (heavier weights)weights)

TimeTime 8-12 repetitions8-12 repetitions

TypeType Resistance-type activity Resistance-type activity (weights and weight machines)(weights and weight machines)

Achieving Muscular EnduranceAchieving Muscular Endurance

FrequencyFrequency Every other day (3 days per Every other day (3 days per week)week)

IntensityIntensity Low resistance (light weights)Low resistance (light weights)

TimeTime 12-20 repetitions12-20 repetitions

TypeType Resistance-type activity Resistance-type activity (weights and weight machines)(weights and weight machines)

Maintaining Body CompositionMaintaining Body Composition

FrequencyFrequency 3-5 days per week, daily is best3-5 days per week, daily is best

IntensityIntensity Continuous activity that is Continuous activity that is sufficient to cause sweating sufficient to cause sweating

TimeTime 30 minutes at least30 minutes at least

TypeType Large muscle movement Large muscle movement (walking, cycling, jogging, (walking, cycling, jogging, etc.) that can be maintained at etc.) that can be maintained at the appropriate intensity the appropriate intensity

The Warm-upThe Warm-up

A few minutes of bicycling, A few minutes of bicycling, slow jogging, or other large slow jogging, or other large muscle activitymuscle activity

Static stretches for 15-30 Static stretches for 15-30 secondsseconds

Slowly copying the Slowly copying the motions of the sport you motions of the sport you are about to performare about to perform

The Cool DownThe Cool Down

Continue your activity at a slow pace until Continue your activity at a slow pace until heart rate is 100 beats per minute or lessheart rate is 100 beats per minute or less

Stretching exercisesStretching exercises Muscle toning exercisesMuscle toning exercises

Other Training FactorsOther Training Factors

Plateau - your performance shows no Plateau - your performance shows no improvementimprovement

Overtraining - participating in an activity at Overtraining - participating in an activity at very high intensity levels or for unusually very high intensity levels or for unusually long periods or without adequate recovery long periods or without adequate recovery timetime

Other Training FactorsOther Training Factors

Cross-training - combining two or more types Cross-training - combining two or more types of exercises in one workout or using of exercises in one workout or using

different exercises alternately in successive different exercises alternately in successive workoutsworkouts

Training Factors to ConsiderTraining Factors to Consider

Previous involvement in physical Previous involvement in physical activitiesactivities

Present fitness levelPresent fitness level Present healthPresent health Medical historyMedical history

Exercise Training MythsExercise Training Myths

No pain, no gain.No pain, no gain. I can get fit by participating in a sport.I can get fit by participating in a sport. A little exercise doesn’t help.A little exercise doesn’t help. Cardiorespiratory exercise is the most Cardiorespiratory exercise is the most

importantimportant

Training for FitnessTraining for Fitness

Follow the basic principles of training to Follow the basic principles of training to develop a program that will lead to improved develop a program that will lead to improved

health and fitness.health and fitness.

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