1. Introduction to Fitness Theory

2. Class Expectations 1.Be an ACTIVE learner 2.You are RESPONSIBLE for any notes, work or assignments when you are away 3.Refer to the unit learning goals to SELF- MONITOR your learning over the week.

3. What is Training? Training makes the body more efficient Training makes the body better able to perform certain tasks: – Running – Jumping – Lifting – Shooting a basketball

4. Types of Training? Resistance Training Aerobic Training H.I.I.T Training Crossfit Circuits Interval Training Functional Training Plyometrics Resisted vs Assisted Flexibility Training

5. Goal Setting To achieve results in training, individuals should set goals to work towards. Employ the S.M.A.R.T. Principle.

6. F.I.T.T Principle F.I.T.T. principle captures the four basic building blocks of any exercise program. F = Frequency I = Intensity T = Time T = Type

7. Frequency HOW OFTEN? General guideline is 3-5x per week Frequency of training sessions depends on several factors: – Age – Conditioning – Competitive aspirations

8. Intensity HOW HARD? Taken as a percentage of the individual’s max aerobic and anaerobic power Several ways of prescribing aerobic intensity levels within a training schedule: – % of max HR – VO2 max – Borg Scale of Perceived Exertion

9. Time HOW LONG? Time spent in a single training session General guideline is 20-60 minutes of continuous activity Beginner vs Expert – workout time?

10. Type WHAT? Either aerobic or anaerobic training prescriptions or a combination of both Depends on the athlete’s level of: – Fitness – Athletic aspirations – Sport or activity for which the athlete is training

11. Fitness Components Health vs Skill Related

12. Health Related

13. Skill Related

14. Fitness Components Which 4 fitness components do you use most in your sport? Name a sport that requires totally different components than yours. How is it that a person can be fit for one sports, and not for another? How can you get more fit for your own sport…be specific.

15. Training Principles Principle of Overload Principle of Progression Specificity Principle of Individual Differences Principle of Reversibility Principle of Diminishing Returns

16. Overload To get stronger, the body must perform tasks that are more challenging than those to which it is accustomed Can apply the overload in time, intensity or both Over time, the body will adapt; new demands must be incorporated

17. Progression Gradual increase in intensity and duration and/or frequency of an exercise to reach an optimal level of adaptation Works with Overload principle The athlete must be aware that loads and demands on the body must occur over time: – Increases performance (use of logs helps) – Decreases injury (overtraining)

18. Specificity In order for specific outcomes to occur, training must be specific to those outcomes – To improve your vertical jump, your exercise program should include explosive power such as exercises that target the legs

19. Individual Differences Every athlete has a different physical and psychological makeup, therefore every athlete will have different needs when it comes to training Several key factors include: – Pre-training fitness levels – Requirements within their sport – Age and gender – Ability to recover from workouts and injury

20. Reversibility “Use it or lose it” Principle of Reversibility leads to: – Atrophy – Detraining Injury Lack of motivation Overtraining Burnout

21. Diminishing Returns A person’s training gains will reflect that person’s prior level of training Performance plateau – Must change exercise program – Ethical vs unethical training methods

22. What are the Benefits of Physical Activity? Health improvement/maintenance Weight control Mental health (relax, decrease stress) Sports conditioning Skill improvement/maintenance Decrease health risks

23. How does Weight-Training Work? It causes microscopic tears in the muscle fibre. These tears are repaired by the body to help the muscles regenerate and grow stronger. This process is much more efficient if the following are applied: – Proper nutrition – Adequate rest and recovery – Proper training principles

24. Terminology HYPERTROPHY – increase in the size of the muscle fibre. ATROPHY – decrease in the size of the muscle fibre. DELAYED ONSET OF MUSCLE SORENESS (DOMS) – is the pain and stiffness felt in muscles several hours to days after strenuous exercise. TRAINING ADAPTATIONS – the body’s physiological response to training. CEILING LIMIT– as a person gets closer to their genetic potential, gains/improvements will be harder to achieve.