3. fitness,training & exercise
TRANSCRIPT
Training is a programme of exercise designed to help you reach your fitness goals or targets.
In order to ensure that a fitness training or exercise programme is safe and effective, it is vital that four guiding principles are applied.
Fitness,Training and ExerciseFitness,Training and Exercise
These are often referred to as the…
Principles of Training
They include…
1) Specificity
2) Overload:
FITT
3) Progression
4) Reversibility
a) Frequencyb) Intensityc) Timed) Type
For example, a biceps curl with a weight will develop strength in the arms; it will not affect any other part of the body or component of fitness.
Every form of exercise or training has a different effect on your body.
SpecificitySpecificity
Specificity can be described as the specific effect
each type of training has on the body.
Marathon Runners…will undertake mainly
endurance work during their training.
Weight Lifters…will undertake mainly strength
work during their training.
the sport or activity; the type of fitness required; the individual.
Training must therefore be specific to…
Regular lifting of weights will result in the muscles getting larger (hypertrophy), improving a person’s strength.
To make the body fitter, you must make it work harder than normal, over a prolonged period of time. As a result, it will adapt to the extra demand placed upon it by getting fitter.
OverloadOverload
Leg extensions develop strength in the legs.
A pec deck develops strength in the arms and chest.
Example…
“making the body work harder than normal, so it adapts
to the extra demands and becomes fitter”This can be achieved in 4 main ways - the word F.I.T.T. helps.
1) FrequencyIncrease how often you train or exercise each week. For example, progressing from 2 to 3 and then 4 times per week.
S M T W T F S
Overload can be described as…OverloadOverload
“making the body work harder than normal, so it adapts
to the extra demands and becomes fitter”This can be achieved in 4 main ways - the word F.I.T.T. helps.
1) Frequency
S M T W T F S
S M T W T F S
Overload can be described as…OverloadOverload
Increase how often you train or exercise each week. For example, progressing from 2 to 3 and then 4 times per week.
“making the body work harder than normal, so it adapts
to the extra demands and becomes fitter”This can be achieved in 4 main ways - the word F.I.T.T. helps.
1) Frequency
S M T W T F S
S M T W T F S
Overload can be described as…OverloadOverload
Increase how often you train or exercise each week. For example, progressing from 2 to 3 and then 4 times per week.
2) Intensity
Raising intensity means increasing how hard you train or exercise. For example, running at a faster speed or lifting a heavier weight.
Lifting heavier weights will increase muscle bulk (hypertrophy) and therefore
improve strength.
20 Kg lifted 40 Kg lifted
3) Time
Increasing how long (the ‘duration’) you train or exercise. For example, going from 15 to 30 and then to 45 minutes per session.
4)Type
This aspect of overload refers to the type of training or exercise undertaken to achieve physical fitness goals. Some types of training are shown below - move your mouse over a box for more information.
4)Type
This aspect of overload refers to the type of training or exercise undertaken to achieve physical fitness goals. Some types of training are shown below - move your mouse over a box for more information.
Training too much will result in injury.
Training too little will result in no fitness benefits.
The body cannot adapt overnight to the increased demands placed upon it by exercise. It can only do this gradually or progressively, otherwise the following is likely to occur:
ProgressionProgression
Lifting very heavy weights too soon will cause injury to the muscles and joints.
Lifting weights which are too light will not develop
any improvements in strength.
“gradually building up the level of exercise or training toensure that fitness continues to be developed”
This can be achieved in 4 main ways through the principle of overload:
OverloadWeek
1Week
2Week
3Week
4Week
5Week
6
Frequency
(How Often)
Intensity(How Hard)
Time(How Long)
Type(Method)
x2 x2 x3 x3 x4 x4
5 mph 5 mph 6 mph 6 mph 7 mph 8 mph
20Mins
40Mins
40Mins
50Mins
50Mins
60Mins
JoggingCycling
JoggingCycling
JoggingCycling
JoggingCycling
JoggingCycling
JoggingCycling
Progression can be described as…
As the body adapts to the demands placed upon it by the extra training or exercise, it develops better fitness levels.
Progress to the next level of fitness is achieved by gradually increasing one or more of the various aspects of overload.
How is Progression Achieved?
How is Progression Achieved?
Frequency
Intensity Time
How is Progression Achieved?
How is Progression Achieved?
Training is developed through overload, which means increasing one or more of…
…or changing
the Type
of training.
As the body adapts to the demands placed upon it by the extra training or exercise, it develops better fitness levels.
Progress to the next level of fitness is achieved by gradually increasing one or more of the various aspects of overload.
As you already know, to make the body fitter, you must make it work harder than normal over a prolonged period of time. This means…
ReversibilityReversibility
In short, if you stop exercising the fitness gained will be lost in a third of the time it took to develop!
A person trains for the London Marathon over a period of 6 months. If they stop, how long will it take for this fitness to be lost?
2 months
You must keep to a well planned training programme, if you really want to get fit.
If you take a break or stop exercising, because of illness or a holiday, you will need to start again at a lower level.
Question…
Answer…
“the process of losing fitness, soon after stoppingregular training or exercise”
Regular weight training will build muscle bulk.
Stop weight training and muscle bulk will
be lost.
Reversibility can be described as..
QUESTIONS?
1. What are the 4 Principles of Training?
2. What does the acronym F.I.T.T stand for?
3. What would happen if you progressed an exercise program too quickly?