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Beginning A Health-Related Fitness Program Chapter 3 Identify strengths and weaknesses through physical assessments Establish goals Select appropriate activities Develop and exercise prescription
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The Rules of the Body and the It’s Response to Physical Activity Basic Training Principles Adaptation Overload Progressive Overload Reversibility (Disuse) Consistency Specificity Individuality Hard and Easy Safety
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Adaptation The body will “adapt” to increased work loads Physically “stress”the body to attain a higher level of fitness Within a certain range On a regular basis (consistency)
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Overload (Going beyond the comfort zone) Overload Frequency Duration Intensity (save for last) Progressive Overload States that the training intensity should be progressively increased.
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Reversibility (Disuse) Use it or lose it
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Consistency 3 to 5 times per week (alternate days)
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Specificity Body adapts specifically to the type of training How does one “train” to become a faster runner?
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Individuality No two people are alike Adaptations will vary Goals and fitness levels will vary Choose enjoyable activities
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Hard and Easy One or two days of “hard” training should be followed by and easy day of training Occasionally, take a day OFF!
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Safety Walk and jog “against” traffic Bike “with” traffic Wear bike helmet Other
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Three Basic Elements of a Daily Exercise Session Warm-up Work-out Cool-down
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Warm-up 10 -15 minutes First part: Total body activity at low intensity Slowly elevate HR and BP 6-7 minutes Second part: Stretching 6 –7 minutes
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Workout 20 to 30 minutes minimum 20 to 60 minutes More that 60 minutes?
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Cool-down 5 to 10 minutes Slowly allow HR and BP to return to normal Light aerobics and stretching Fatigued muscles tend to shorten Prevents blood pooling
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Blood Pooling Occurs when activity is abruptly stopped Results from slowed re-distribution of blood after exercise May cause additional stress on the heart resulting in: Cardiac abnormalities and arrhythmias May cause dizziness or faintness or light- headedness
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Over-training
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