2. Sunny and 40˚F OctoberFebruary our bodies constantly change to meet the demands we place on them every day

3. Principles of Training Physical Fitness

4. PHYSICALLY FIT YOU! FITT & OPS HEALTH- RELATED SKILL- RELATED Muscular Strength Muscular Endurance Flexibility Cardio- vascular Endurance Body Composition Agility Power Balance Reaction Time Speed Coordi- nation Overload Progressive Specificity Intensity Frequency Time Type How can I ensure that the exercises I do will yield the fitness or performance goals I have?

5. Principles of Training Overload fitness improves only when doing more physical activity than one normally does

6. Principles of Training Overload fitness improves only when doing more physical activity than one normally does Progression the level of training needed to achieve overload increases as fitness improves

7. Principles of Training Overload fitness improves only when doing more physical activity than one normally does Progression the level of training needed to achieve overload increases as fitness improves Specificity each component of fitness is conditioned or trained in very specific and differing ways

8. YES JUSTIFY NO YES which of these are ways to measure OVERLOAD? Keep my heart rate range at 60% - 90% of max. Keep my heart rate range at 60% - 90% of max. Exercise until I start sweating. Work out as hard as I can. Run at a pace that allows me to talk but not sing. 1 1 3 3 4 4 2 2

9. NO YES NO which of these are good examples of SPECIFICITY? If planning to run a marathon, train by doing sprints and agility drills. To increase flexibility, do yoga training. When training for a sport, one must consider all the skills needed for that sport. To improve cardiovascular endurance, train with bench pressing. 1 1 3 3 4 4 2 2

10. Rules of Training the FITT principle Frequency how OFTEN you exercise

11. Rules of Training the FITT principle Frequency how OFTEN you exercise Intensity how HARD you exercise

12. Rules of Training the FITT principle Frequency how OFTEN you exercise Intensity how HARD you exercise Time how LONG you exercise

13. Rules of Training the FITT principle Frequency how OFTEN you exercise Intensity how HARD you exercise Time how LONG you exercise Type WHAT kind of exercise

14. What does F requency I ntensity T ime T ype stand for?

15. which FITT principles are used in these PROGRESSIONS? FrequencyIntensityTimeType progression: the level of training needed to achieve overload increases as fitness improves

16. INTENSITY TYPE which FITT principles are used in these PROGRESSIONS? Running a mile in 8 minutes instead of 9 minutes. Changing from curls with a bar to curls with dumbbells. TIME Increasing the number of reps using the same weight. FREQUENCY Working out 5 days a week instead of 3 days. Working out 5 days a week instead of 3 days. 1 1 3 3 4 4 2 2 FrequencyIntensityTimeType

17. I will work to improve my coordination 4 days a week. FrequencyIntensityTimeType which FITT principle does this statement define?

18. I will jump rope to improve my coordination. FrequencyIntensityTimeType which FITT principle does this statement define?

19. I will jump rope at 120 jumps per minute. FrequencyIntensityTimeType which FITT principle does this statement define?

20. I will jump rope to improve my coordination each workout for 15 minutes. FrequencyIntensityTimeType which FITT principle does this statement define?

21. I will jump rope to improve my coordination 4 days a week for 15 minutes at 120 jumps per minute. FrequencyIntensityTimeType which FITT principle does this statement define?

22. Changing from standard to one-handed push ups. FrequencyIntensityTimeType which FITT principle does this statement define?

23. Physical Fitness is made up of components is achieved by the principles of and is maintained by Health RelatedSkill Related Cardiovascular Endurance Muscular Endurance Muscular Strength Body Composition Flexibility Agility CoordinationSpeed Reaction Time PowerBalance FrequencyIntensityTimeType Overload Progression Specificity The Big 5 The Skilled 6 FITT OPS

24. Assignment You are a fitness guru. Several people need you to advise them on how to modify their workouts in order to reach specific goals. Let’s take a look at an example:

25. Assignment - example Yuki Ohno needs to get ready for the Vancouver Olympics. His son Apolo is a favorite for short track speed skating, and Yuki wants to be sure his arm can keep up with all the flag waving to support his son. Yuki needs to improve: 1.His flag waving endurance 2.His flag waving quickness

26. Assignment - example FITNESS/ SKILL AREA FREQUENCYINTENSITYTIMETYPE Muscular Endurance - ARM 3 times a week, 2 times per day Holding 2 flags in each hand Waving for 2 sets of 17 min Side to side flag waving Recommended Progression GOAL: flag waving endurance