Fitness Theory in PF 11 Developing A Workout Program Physiology Anatomy - skeletal & muscular Movement Patterns Exercise Risks Nutrition Diet and Exercise Strength & Flexibility

Chapter 2 Developing a Workout Program PRINCIPLES OF TRAINING

Components of Physical Fitness Muscular strength Muscular endurance Flexibility Cardio-respiratory fitness Body-fat composition 8

F.I.T.T. Frequency Intensity Time Type

FITT – Muscular Endurance 2-4 times per week I Low resistance T High reps (12-20) – 2/3 week? Moderate resistance 60% of max?

FITT – Strength F I T 2-4 times per week High resistance (not for beginners) T Low reps (6-9) Near maximal resistance 70-85% of max 9

FITT – Flexibility F 2-7 times per week I Stop before pain sets in – 30% of max? T 15 seconds or more to  ROM dynamic before, static after, PNF with assistance from professional

Overload Principle Exercise resistance must be increased as the body adjusts throughout the training program - _______% a week max To develop strength, endurance and hypertrophy – overload Heredity limits increase 9

Specific Adaptation to SAID Specific Adaptation to Imposed Demand Forcing the body to higher levels of stress Body responds to the overload 10

Specificity of Training Training s/b relevant to demands Train: appropriate energy systems Aerobic/ Anerobic Alactic/ Anerobic lactic movement patterns (muscle action) muscle group (fibre type) Joints 16

Training not transferable Racquet sports =  intense/anaerobic intervals Marathon – moderate/aerobic

Principle of Muscle Balance Train both sides of a joint to avoid injury and imbalance Hamstrings - ______________ Biceps - __________________

Loss of Training Use it or lose it! Ten days shows decline 15

Loss of Training  exercise = 5% loss of strength every 72 hours  VO2 Max – aerobic capacity alveoli, hemoglobin,  O2 uptake – myoglobin  stroke volume  muscle enzyme activity 15