1 Basic Training Principles Dr. Ayers HPER 2150

2 n Overload –Doing more than you are used to n Progression –Gradually increasing overload (frequency, intensity, time or some combination) n Specificity –Choose activities that target desired systems n Regularity –“Use it or lose it” n Individuality –Start at your base fitness level, using your own goals and keep your genetics in mind

Applying the Basic Training Principles n Exercise prescription: designing an individualized PA program to enhance fitness, reduce risk factors for disease, and ensure participant safety. n FITT guidelines –Frequency: how often –Intensity: how hard –Time: how long –Type: what kind

4 n Warm-up –Whole-body activity (tag, game) lasting 5-10 mins. –ALWAYS done before stretching –Use Physical Best activities n Main activity –Explain purpose of lesson/activity & how this relates to class/personal goals –PA pyramids for children and teens (p. 42-3) n Cool-down –Light activity to return heart rate to near resting levels –Closure: review lesson, preview next lesson –Should last 3-5 mins. and include stretching Physical Activity Session Components

Social Support and Safety Guidelines n Providing social support –Characteristics of a supportive environment (p. 48) –Role of the physical education teacher (social support) n Establishing a safe environment –Preventive maintenance –Pre-instructional planning –Emergency response planning –Overtraining injuries

Summary n Fitness is a journey, not a destination. –PA is a lifelong behavior –Help children and teens become self-reliant n To make good decisions in the future, children and teens need to know several points: –Principles of training –FITT guidelines –PA program structure –Social support and safety

7 Fitness Components n Cardiovascular endurance n Muscular strength/endurance n Flexibility n Body composition/Nutrition n Next class: THRZ worksheet due