introduction to fitness training

INTRODUCTION INTRODUCTION TO FITNESS TO FITNESS TRAININGTRAINING

Building foundation

Why Exercise ? Why Exercise ? • To be generally fit, you need to be in good health

and able to carry out everyday tasks comfortably.• Exercise can be defined as healthy physical

exertion.• Exercise is an activity you do to improve your

health and fitness. It is the link between them.

General benefits of General benefits of exerciseexercise

• Improved health• Stronger muscles• Better flexibility• Improved posture• Improved heart and lung system• Better appetite• Feeling more relaxed• Better social life• Improved quality of life• Reduced risk of disease and ill-health

Benefits of Exercise Benefits of Exercise

•Physical •Mental•Social

Physical DomainPhysical Domain• Improves physical fitness• Strengthens heart and skeletal muscles• Strengthens bones and connective tissues• Improves posture• Improves Physical appearance• Enhances appetite• Improves sleep and general Health

Mental DomainMental Domain• Able to cope with Stress• Able to control emotions• Able to Enjoy Yourself• Feelings of self-confidence and self-esteem

Social DomainSocial Domain• Provides opportunities for socialisation• Improves Social Skills• Friends and support

Training MethodsTraining Methods1. INTERVAL - speed

2. TEMPO / CONTINUOUS - stamina

3. CIRCUIT - endurance

4. WEIGHTS - strength

5. PLYOMETRIC – speed, strength and endurance

INTERVAL TRAININGINTERVAL TRAINING• It is a type of physical training that involves

bursts of high-intensity work interspersed with periods of low-intensity work. The high-intensity periods are anaerobic exercise, while the recovery periods may involve either complete rest or an activity of lower intensity.

• INTERVAL TRAINING is particularly suitable for team game players, as it consists of short bursts followed by slow walking or stopping.

INTERVAL TRAININGINTERVAL TRAININGAdvantages:

•Improves an athlete's aerobic capacity to exercise longer at varying intensities.•Enhance an athlete's lactate threshold for performance in long distance running such as a Marathon.•It includes repetitions of high quality, which raises the pulse into the TRAINING ZONE.•Most effective for fat loss program due to metabolism boosting effects.

INTERVAL TRAININGINTERVAL TRAININGTypes of Variations•"Walk-back sprinting“•Fartlek training

INTERVAL TRAININGINTERVAL TRAINING"Walk-back sprinting“•Sprints a short distance (100 to 800m), then walks back to the starting point (the recovery period).

•Repeat a certain number of times. •For Video

INTERVAL TRAININGINTERVAL TRAININGFartlek training (means 'speed play')•Named and developed by Swedes.•Consists of distance running "anywhere" with bursts speed at irregular points and recover for a few minutes.

•An efficient training method that helps athletes avoid injuries and provides the opportunity to increase one's intensity without burning oneself out.

•For Video

INTERVAL TRAININGINTERVAL TRAININGDisadvantages:

•It is demanding on the participants. You need determination and perseverance.•During Fartlek Training, it is difficult to monitor the effort put in by participants due to variations in distance and intensity within the training session

Tempo/continuous Tempo/continuous TrainingTraining

• It is a steady run of moderate to long distance that's performed at a moderate to moderately hard pace.

• It could start with brisk walk or slow jog initially and eventually maintaining a constant pace for a distance.

• In continuous training the athlete does not stop training.

• For Video


Advantages:

•Builds up your stamina for long distance running.•It effectively improves your aerobic fitness.•The idea behind tempo training is to run at a pace that gets your anaerobic energy to produce and process a lot of lactic acid. •Improves your ability to hold a specific pace for long periods of time.•It can take place in a variety of places and does not require special equipment.•It can be adapted to suit individual needs.


Disadvantages:

•Can be boring, needs a lot of self discipline to train regularly.•It does not improve sprint speed.

CIRCUIT TRAININGCIRCUIT TRAINING• A form of conditioning combining resistance

training and high-intensity aerobics. • It is designed to be easy to follow and target

strength building, cardiovascular fitness and muscular endurance (SCM).

• An exercise "circuit" consisting of various stations. The rest time between each station is short.

• When one circuit is complete, rest for 1 to 3 mins and begin the first station again.

• For video

CIRCUIT TRAININGCIRCUIT TRAINING• Strength training is exercising with the goal of

increasing your physical strength.

CIRCUIT TRAININGCIRCUIT TRAINING• Cardiovascular fitness refers to the ability of

your heart, lungs and organs to consume, transport and utilize oxygen. The maximum volume of oxygen your body can consume and use is your VO2 Max. When you exercise regularly, you can increase your cardiovascular fitness as your heart becomes more efficient at pumping blood and oxygen to the body, and the body becomes more efficient at using that oxygen.

CIRCUIT TRAININGCIRCUIT TRAINING• Muscular endurance is the ability of a muscle

or group of muscles to sustain repeated contractions against a resistance for an extended period of time.

CIRCUIT TRAININGCIRCUIT TRAININGAdvantages:

•It offers a much more general all round fitness.•It can include strength, endurance, flexibility and speed.•It includes both aerobic and anaerobic activities.•It provides a variety and activities can be fun.•Can accommodate a large number of participants.

CIRCUIT TRAININGCIRCUIT TRAININGDisadvantages:

•It can be time consuming to set-up.•Good planning is necessary to get an effective programme.

WEIGHTS TRAININGWEIGHTS TRAINING• Weight training is a type of strength training

that uses weights for resistance. It challenges your muscles by providing a stress to the muscle that causes it to adapt and get stronger.

• It can be performed with free weights, such as barbells and dumbbells, or by using weight machines.

• Weights training uses progressive resistance, either in the form of actual weight lifted or in terms of the number of times the weight is lifted.

• You can train alone.• For Video

WEIGHTS TRAININGWEIGHTS TRAININGComparison between free weights and weights machineFree weights (Advantages)•Moveable can be used at any place.•Less costly the multi station machine.•Can be used to simulate specific movement in a skill.

Free weights (Disadvantages)•Can pose a danger if not handled with care.•Need a spotter , if heavy loads are concerned.

WEIGHTS TRAININGWEIGHTS TRAININGComparison between free weights and weights machineWeights Machine (Advantages)•Safer to handle.•Offers a variety of exercises•Resistance can be changes easily and quickly.•No assistance required.

Weights Machine (Disadvantages)•Not all exercises are available.•Equipment is bulky, heavy and difficult to move.•Generally, more expansive than free weights

WEIGHTS TRAININGWEIGHTS TRAININGBenefits of weights training•Helps in raising your metabolism. Thus, build lean muscle and burn fat.•Strengthen bones.•Builds your confidence and self-esteem.•Decreases your chances of injuries.•Increases your muscular endurance.•Develop muscle bulk.•Improves your balance and coordination.•Rehabilitation after injury.

PLYOMETRIC TRAININGPLYOMETRIC TRAINING• Plyometrics or "plyos" are a type of exercise

designed to produce fast and powerful movements. • It is a form of power training that enhances

powerful and explosive reaction of an athletic through powerful muscular contractions during rapid movements.

• It uses activities such as jumps, leaps, hops, springs and throws with the aim of stretching and shortening the muscles quickly to produce movement.

• The combination of speed and strength = power.

• For video

PLYOMETRIC PLYOMETRIC TRAININGTRAINING

Advantages: •It is an effective method for power that suits performance.•Minimal equipment is required to set up.•Develops both speed and strength.

Disadvantages:•Correct technique must be used during training.•It has to be done properly for maximum benefit.•Not suitable to novice.•Not suitable for children below the age of 14.

WhatWhat is F.I.T.T ? is F.I.T.T ?• Training programmes are generally designed

following the F.I.T.T principles.• The F.I.T.T. principle is a basic philosophy of

what is necessary to gain a training effect from an exercise program

• F stands for Frequency

• I stands for Intensity

• T stands for Time

• T stands for Type

WhatWhat is F.I.T.T ? is F.I.T.T ?• F: Frequency is the number of times you exercise

each week.

• Following any form of fitness training, the body goes through a process of rebuild and repair to replenish its energy reserves consumed by the exercise.

• The frequency of exercise is a fine balance between providing just enough stress for the body to adapt to and allowing enough time for healing and adaptation to occur...

WhatWhat is F.I.T.T ? is F.I.T.T ?

I : Intensity is how hard you are working while you are exercising.

•Heart rate can be used to measure the intensity of cardior-respiratory training. Workload is used to define the intensity of resistance training.


T: Type is the type of exercise you are doing.

•The third component in the F.I.T.T principle dictates what type or kind of exercise you should choose to achieve the appropriate training response.


T : Time is the total amount of time that is spent exercising in one session.

•The final component in the FITT principle of training is time - or how long you should be exercising for. Is longer better?

introduction to fitness training

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