Presentation on theme: "Chapter 2 B: Fitness Principles. Review How did you do on the quiz? Topics discussed thus far: Health vs. Wellness Wellness Dimensions Benefits."— Presentation transcript:
Chapter 2 B: Fitness Principles
Review How did you do on the quiz? Topics discussed thus far: Health vs. Wellness Wellness Dimensions Benefits of PA 1900 – 2000 Timeline PA/Exercise/PF Health & Skill related fitness components
Today: Fitness Principles The basic Principles of a Fitness Program: Progressive Overload Consistency Specificity Diminishing Returns Reversibility Individuality Safety
Progressive Overload For physical components to improve, the system must work harder than it is used to working! Body is subjected to stress and overloads of varying intensities, it will gradually adapt, over time, to overcome these demands. Key! Even though overload is important, the stress must not be great enough to produce injury/damage! Therefore: use the FITT principle
FITT Principle FITT principle for overload: Frequency—How often Intensity—How hard Time—How long (duration) Type—Mode of activity Without overloading the system, progression does not occur!
Consistency Big issue for college students = finding time! Best time = when you have time and motivation Creating a daily routine is important Least desirable times: after a meal, before bedtime. # of days varies but you should try to workout at least 3 times per week to see minimal improvements
Specificity The body adapts to the particular type and amount of stress placed on it To develop a particular fitness component, perform exercises specifically designed for that component E.g. Running vs. Skiing
Diminishing Returns Greatest gains: beginning of program After initial increase: gains will continue at slower pace. Benefits are only sustained if you maintain your exercise program. Gains may be lost if you stop exercising!
Reversibility Fitness improvements are lost when demands on the body are lowered If you stop exercising, up to 50% of fitness improvements are lost within 2 months
Individuality Everyone is NOT created equal from a physical standpoint There are large individual differences in ability to improve fitness, body composition, and sports skills A person’s exercise prescription needs to be based on individual goals, needs, functional capabilities, and interests.
Safety “Train, don’t strain” Progress no more than 10 % increase per week in training program (FITT) Warm-up? Yes or no? Increase body temperature Stretch ligaments and muscles Increase flexibility Prepare for you workout! (specificity)
Guidelines for Training Train the way you want your body to change Train regularly Get in shape gradually; do not overtrain Warm up before exercise Cool down after exercise Exercise safely Add variety and have fun Try training with a partner Listen to your body!
Next class Computer Lab! Go straight there Be there on time!