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

3. Chapter 2 Developing a Workout Program PRINCIPLES OF TRAINING

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

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

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

7. 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

8. 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

9. 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

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

11. 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

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

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

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

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