Recreation 1040 Foundations For Training 1 Mrs. Weber 2013

Welcome to Recreation 1040 Foundations for Training In this course, you will be provided with the up-to-date information regarding the development of a fitness program that is based on your specific goals. As you work through the course we will provide you with enough theoretical and practical information to develop your own personal fitness program and, beyond that, developing a commitment to an active fitness lifestyle. What you will need to have access to a fitness facility/equipment in order to participate in the practical activities in this course. a supervisor to keep track and monitor your results

Recreation 1040 Course Overview Foundations for Training Focuses on the F.I.T.T., Overload and Specificity Principles. The F.I.T.T. Principles Chart provides information on how to implement the F.I.T.T. Principle into your workout program.  Safety Provides guidelines and information about safety and how it relates to situations in training.  Health and Performance Components Provides an explanation for each of the individual health and performance components and presents how health and performance are different from each other. Fitness Training Video Clips Shows Fred and Alyson instructing two high school students, Jim and Sarah, on how to participate in various weight training exercises.  Key topics will include correct form, safety, stretching, warm-up, cool down, upper body exercises, lower body exercises and core conditioning. 

Recreation 1040 Course Overview - continued 5. Baseline Fitness Testing You will learn about methods of collecting baseline fitness data and participating in pre and post baseline fitness testing. 6. Steps to developing a fitness program Provides everything you need to develop a fitness program based on your needs.  7. Developing a fitness program You will get to develop your own fitness program, based on your baseline fitness testing results and goals.  You will be required to gain approval from your Distance Education Tutor before you begin their workout schedule. 8. Workout Calendar and fitness Journal You will complete a proposed workout calendar and record, in a fitness journal, your actual workouts as well as other comments about your performance. 9. Participation in a Fitness Program You get to participate in a fitness program for a month and compare your results, feelings and provide comments on your learning at the end of the program.

Rec. 1040 - Assessment Breakdown Fitness Video Assignment 15% Off Ice Fitness Tests 15% Fitness Log / Planning Worksheet 30% Fitness Journal 20% On Ice Fitness Tests 10% Powerpoint Theory Readings 10%

Foundations for Training Theories and Principles There are 3 key principles that will be studied in this module. They are: 1. The F.I.T.T. Principle 2. The Overload Theory 3. The Specificity Principle

F.I.T.T. Principle The F.I.T.T Principle is based on an acronym which includes Frequency ,Intensity, Type and Time. This principle has proven to be critical to many fitness programs as the results are often related to these components. 1. Frequency: is essentially how often you are participating in some type of physical activity. Frequency is affected by many factors in one’s life. Some of these factors include: family, work or school commitments, fitness goals, rest that your body requires, and the time that you can commit to your program. 2. Intensity: is how difficult the activity is to complete. Intensity is largely influenced by one’s fitness goals. There are different phases of training where individuals must vary their intensity.

F.I.T.T. Principle continued 3. Type: refers to the activity that you are choosing to participate in. A number of factors can affect the type of exercise you select.  Some of them are: fitness level, fitness goals, personal interests, facilities and/or equipment available, personal finances, and the neighbourhood you live in. 4. Time: is how long you participate in each activity. You will often have many commitments that you will need to juggle with your training program.  It is essential to the success of your program to commit to a schedule of workout timeslots during your day.

The F.I.T.T Grid

The F.I.T.T Grid - continued

Overload Theory As mentioned previously, there are many theories that are related to specific goals in training.  The Overload Theory is one of many theories that contribute to training. This theory focuses on the idea that in order to gain results, muscles must do more effort than previous situations in order to obtain gains in muscle mass. The Overload theory essentially states that in order for muscles to develop they must be challenged and taxed. The four components of the F.I.T.T. theory assist us in challenging and taxing the muscles for a period of time in order to achieve gains in muscular strength and mass. Usually when people focus a training program based on the F.I.T.T. principle they will see gains based on the Overload Theory due to the fact that when they commit to a training schedule they increase the amount of use of their muscles and body systems.

Specificity Principle When we focus our training on goals that we set we are often aware of specific areas that we would like to target.  You may be looking to target a system in your bodies or a muscle group. When we participate in training focusing on specific muscle memory tasks we are using the Specificity Principle to train. Athletes use this to gain more strength in the muscles that are specific to their performance needs for their particular sports. They may participate in certain exercises in a repetitive motion or many exercises focusing on one area. People who are training for active living purposes may focus on a specific area for health or medical reasons or for improvement in perception of body type.

Importance of Safety Safety is critical during any workout and needs to be implemented into the planning phase of any training program.  It is important to be aware of safety issues related to improving fitness.  Here are some tips to consider: 1. Always wear appropriate clothing and footwear. T-shirts, shorts, yoga pants, track pants or sweat pants are acceptable. Proper footwear is critical to avoiding injuries to feet, and muscles in the legs and back. Think about your attire as a uniform for success. 2. Work out with a partner. Find a partner at about the same fitness level as you that can assist you with spotting, challenging you, and helping if there is ever a medical issue. 3. Make note of safety regulations in your workout facility. Research regions or routes if you are training outdoors. 4. Listen to your body. If certain exercises are painfully uncomfortable conduct some research on alternative exercises that will assist you with your goals. 5. Schedule rest sessions into your workout plan. This allows for your body to recover and make gains.

Becoming a Helpful Spotter 1. If someone asks you to spot for them for a few sets and you believe that the weight that they are lifting is in your comfort zone, volunteer to do so it as you may need someone to spot you sometime in the future. It is an underlying rule in a fitness centre that if someone asks you that you will gladly assist them. If you feel uncomfortable with the weight that they are lifting be honest and help them find someone who can. 2. Have a discussion before the lifter engages in the set about what their goals are during that set, how they have performed before, what the verbal or non-verbal cues are for assistance. This will allow you to assist them to the full extent and also promotes safety. 3. Let the lifter do the work. You are there to guide them, keep them safe and possibly assist them to push through their last repetition. You are not there to lift the bar up for them. 4. Pay attention to what the lifter is doing. This will allow the two of you to communicate through eye contact and even verbal cues to know when to assist. 5. When it is communicated that assistance is needed calmly help the person get through their repetition and talk them through finishing their exercise. You may want to give them a compliment such as “way to go” or “good job, you really powered through that set.”

Health and Performance Components Health and performance components should be the main focus of all fitness programs.  Health components are critical to our physical well-being. This means that addressing these components so that they are functioning successfully are critical to your overall health. Performance components are important in obtaining support for specific skills and abilities. For example, athletes such as a sprinter in a track event need to develop speed and power to create a successful performance. You are likely looking to improve specific health components, for example using cardiovascular activities to lose weight or to make you more successful in a specific sport or skill. Please review the individual health and performance components below. You should select a couple of components to focus your goals and fitness program on.

Health Components Cardiovascular Health: your performance is based on the amount of oxygen that is available to your muscles for continued production of energy. Muscular Strength: the amount of force a muscle group or an isolated muscle can produce against an opposing force. Muscular Endurance: when given resistance a muscle is able to sustain the force for a long period of time. Flexibility: the ability for any joint to move through its full range of motion.

Performance Components Power: is the combination of speed and strength. Power relates the ability of contracting a muscle for short explosive bursts of energy Agility: is the ability to move in numerous directions with power and coordination. Speed: is the ability to move at a quick pace. Coordination: is the ability to integrate movement, balance, and skills to be successful in fine motor skill activities. Balance: is the ability to maintain a still state in a controlled fashion.

Baseline Fitness Testing Most of us probably ask ourselves what is my actual fitness level? How is my fitness level affecting my health and performance? Testing is important as it can give you essential information regarding your current fitness which, in turn, can provide you with information about how the systems and your body composition assists in your daily functioning and also for performance purposes. In this module, Fitness Tests will be worth 25% of your grade

Testing Dates Off Ice Fitness Tests On Ice Fitness Tests Date One -_______________ Date Two - _______________ Date Three - ______________ On Ice Fitness Tests Date One -_______________ Date Two - _______________

Steps in Developing a Personal Fitness Program 1. Setting Goals You now need to determine what your goals are in order to develop a program specific to your needs or target areas. Goals should be set around the SMART Goals acronym.  SMART Goals are set around the following criteria: Specific: Determining exactly what heath or performance component you will focus on and what activities you will participate in to achieve results. Measurable: You need to be able to measure this at the beginning and look at the results at the end. Attainable: You need to be able to achieve this in the time that is allotted. Realistic: This needs to be something that you can achieve with the skills, time and equipment that you have. Timed:You need to be able to put a time limit on the goal. 2. Selecting Activities and Exercises that will Gain Results After setting your goals you need to think carefully about what kinds of exercises and activities you will participate in. Your decisions will be based on the availability of facilities and equipment, the goals you have set, your current fitness level, and activities that you enjoy. It will be important to select exercises that will allow you to gain results. Sometimes this means participating in activities that are challenging and other times it means in order to get through a workout you will select something that you enjoy doing.

Steps in Developing a Personal Fitness Program 3. Incorporating the F.I.T.T. Principle into your Program Make sure that when you are developing a program you are focusing on the following for your program. Remember that the F.I.T.T. Principle includes: - Frequency: How many times per week you participate in a specific activity. - Intensity: How much your body is challenged in the workout. - Time: How long each workout is. - Type: Your exercise or activity selection for a particular workout. 4. Develop a Fitness Program Schedule for one month Plot all of your workouts for a month on a calendar. The more specific the information placed on the calendar the better. This will allow you to be organized and motivated to be committed to completing your workouts and reaching your goals.

Steps in Developing a Personal Fitness Program 5. Record your Workout and Reflect on your Performance in a Journal As you are working out record everything about what you are doing immediately after you complete it. If you have planned to run on a treadmill for 20 minutes and there wasn’t one available so you rode a stationary bike instead you would want to record this. It is important to record accurately. Also, after each workout we would like you to record your reflections on performance and feelings. These journal entries should be specific, detailed and complete.

You have now completed the readings for Rec. 1040 You have now completed the readings for Rec. 1040. Make sure to hand in your assignments for grading. Keep Fit!!! Team Black Captain – Matt Tokariuk Team Blue Captain – Brett Versteeg