Chapter 15 Developing Physical Fitness Kinesiology Books Publisher 1

Table of Contents Kinesiology Books Publisher 2 Fitness Training Principles FITT Principle Overload Principle Progression Principle Reversibility Principle Specificity Principle Components of Physical Fitness Muscular Strength Muscular Endurance Cardiorespiratory Endurance Flexibility Body Composition Components of Motor Ability Power Agility Coordination Reaction Time Balance Speed Fitness Training Activities Resistance Activities Cardiorespiratory Activities Functional Fitness Activities Group Fitness Classes Table of Contents Kinesiology Books Publisher 2

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Way of life that incorporates many components important for health: Physical fitness Not just a concept Way of life that incorporates many components important for health: Muscular strength Muscular endurance Cardiorespiratory endurance Flexibility Body composition Kinesiology Books Publisher 4 Kinesiology Books Publisher 4

Fitness Training Principles FITT Principle Overload Principle Progression Principle Reversibility Principle Specificity Principle Kinesiology Books Publisher 5

FITT Principle Does the training program FITT? 4 important elements of a training program Frequency Intensity Time Type Kinesiology Books Publisher 6 Kinesiology Books Publisher 6

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Training Frequency Number of times exercise sessions per week Depend on an individual’s goals, abilities, fitness level, and sport To maintain fitness level: 2-3 To improve fitness level: 4-6 Kinesiology Books Publisher 8

Training Intensity Needed to improve fitness level Cardiorespiratory fitness: 50-85% of max heart rate Strength training: resistance, number of reps Work-to-rest ratio e.g., 1:2 Higher intensity  longer rest Kinesiology Books Publisher 9

Training Time Total time devoted to developing fitness Based on session duration Training volume Element of training time Depends on activity type e.g., total running distance e.g., total number of reps Kinesiology Books Publisher 10

Type Activity Formal fitness activities Main goal to develop fitness Informal fitness activities Main goal is the social aspect It is important to set specific goals to maximize training experience Kinesiology Books Publisher 11

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