Certificate in Fitness Instructing Models of physical fitness Principles of Exercise Fitness & Health Level 2

Certificate in Fitness Instructing What does health & fitness mean to you?

Certificate in Fitness Instructing Total Fitness Physical NutritionMedical Emotional Mental Social Spiritual

Certificate in Fitness Instructing What do you do to keep fit?

Certificate in Fitness Instructing Components of physical (health related) fitness CV Muscular Endurance Body Composition Flexibility Muscular Strength

Certificate in Fitness Instructing Cardiovascular Fitness  The ability to take in, transport and utilise O2  The ability of the body to train or exercise for an extended time without undue fatigue.

Certificate in Fitness Instructing Muscular Strength  The maximum amount of force that can be generated by a group of muscles against a resistance in one contraction.

Certificate in Fitness Instructing Muscular Endurance  The ability of a muscle to exert sub maximal force against a resistance for an extended period of time.

Certificate in Fitness Instructing Flexibility  A measure of the maximum range of movement around a joint.

Certificate in Fitness Instructing Body Composition  The percentages of fat, bone and muscle in our bodies  Body fat is of most interest as (along with total weight) can indicate level of health.

Certificate in Fitness Instructing Physique/body type  Endomorph  Ectomorph  Mesomorph.

Certificate in Fitness Instructing Skill related fitness  Agility: the ability to change direction quickly  Reaction time: the ability to respond quickly to a stimulus  Coordination: the ability to integrate different movements or parts of the body  Power: the ability to exert muscular strength quickly  Speed: the ability to move quickly  Balance : the ability to maintain a position.

Certificate in Fitness Instructing Factors affecting health & fitness  Physique/body type  Lifestyle  Age  Illness & fatigue  Drugs  Stress  Activity levels  Diet/nutrition  Physical disabilities  Environment

Certificate in Fitness Instructing Recap activity from yesterdays lesson

Certificate in Fitness Instructing FITTA Principles  Frequency: how often?  Intensity: how hard?  Time: how long?  Type: running/swimming?  Adherence: stick to it!

Certificate in Fitness Instructing FITTA Principles Fitness benefits F: 3 x 5 per week I: 55-90% T: minutes T: Running, cycling A: Motivation /Variety Health benefits F: Every day I: 55-70% T: 30 minutes T: Housework, DIY A: Educate

Certificate in Fitness Instructing Principles of training  Specificity  Plateau  Overload  Reversibility  Tedium  Individual factors.  Discuss and give a definition for each principle. Group Task

Certificate in Fitness Instructing Training terminology  Repetitions  Sets  Repetition maximum  Intensity  Volume  Compound & isolation exercises  Hypertrophy  D.O.M.S  ‘one complete movement of an exercise’  A group of reps’ performed continuously without stopping  Max number of reps’ performed at a given resistance  How much effort is applied to an exercise (HR/RM)  Generally the amount of work performed in a session, week, month etc.  Multi or single joint exercises  Increase muscle mass (X sectional area)  Generally associated with resistance training.