Chapter Six Training for Fitness

Principles of Training Principle of overload Principle of progression Principle of specificity Principle of regularity Principle of individuality

Overload occurs when increased demands are made upon the body. Principle of Overload Overload occurs when increased demands are made upon the body. This increased stress causes the body to adapt or adjust, thus improving physical condition.

Principle of Progression The gradual increase in exercise or activity over a period of time - the increase can be in terms of frequency, intensity or time.

Principle of Specificity Improvements in the various fitness areas require specific kinds of activity - each area of fitness requires specific demands. Training for one area does not necessarily improve another.

Principle of Regularity This principle is based on the concept that if you don’t “use it” you “lose it”. It is important to perform physical activity on a regular basis.

Principle of Individuality A training program must be based on an individual’s goals and objectives for physical activity and fitness.

Applying the Principles of Training Get fit by using the FITT guidelines… F requency I ntensity T ime T ype

Increasing how often you exercise Frequency Increasing how often you exercise

Intensity Increasing the difficulty of an exercise - increasing the speed of a run, amount of weight lifted, or distance a muscle is stretched.

Increasing the length of each training session. Time (Duration) Increasing the length of each training session.

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

Achieving Cardiorespiratory Fitness Frequency 3-5 days per week Intensity 60-80% maximum heart rate Time 20-60 minutes of continuous activity Type Large muscle movement - walking, cycling, jogging, etc.

Achieving Flexibility Frequency At least 2-3 times per week, 5-7 is optimal Intensity Slow stretch until mild tension is felt Time Hold each stretch 15-30 seconds, 2-4 repetitions Type Slow and steady, no bouncing

Achieving Muscular Strength Frequency Every other day (2-4 times per week) Intensity High resistance (heavier weights) Time 8-12 repetitions Type Resistance-type activity (weights and weight machines)

Achieving Muscular Endurance Frequency Every other day (3 days per week) Intensity Low resistance (light weights) Time 12-20 repetitions Type Resistance-type activity (weights and weight machines)

Maintaining Body Composition Frequency 3-5 days per week, daily is best Intensity Continuous activity that is sufficient to cause sweating Time 30 minutes at least Type Large muscle movement (walking, cycling, jogging, etc.) that can be maintained at the appropriate intensity

The Warm-up A few minutes of bicycling, slow jogging, or other large muscle activity Static stretches for 15-30 seconds Slowly copying the motions of the sport you are about to perform

The Cool Down Continue your activity at a slow pace until heart rate is 100 beats per minute or less Stretching exercises Muscle toning exercises

Other Training Factors Plateau - your performance shows no improvement Overtraining - participating in an activity at very high intensity levels or for unusually long periods or without adequate recovery time

Other Training Factors Cross-training - combining two or more types of exercises in one workout or using different exercises alternately in successive workouts

Training Factors to Consider Previous involvement in physical activities Present fitness level Present health Medical history

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

Training for Fitness Follow the basic principles of training to develop a program that will lead to improved health and fitness. Return to Chapter Menu