1. SAID/Specificity Principle

2. Standard 6
6) Research the theories of the Specific Adaptation to Imposed Demands (S.A.I.D.) principle and the Frequency, Intensity, Type, and Time (F.I.T.T.) principle. Explain the application of these principles to exercise and fitness, then describe the changes that occur within normal anatomy and physiology associated with these theories.

3. Two Types of Exercise
Cardiorespiratory or Aerobic Exercise
Continuous activity in which the heart can supply all the oxygen the muscles need. Heart rate remains elevated for a period of time (usually over 15 min).
Examples: jogging, swimming, cycling, etc.
Cardio—typically many muscle groups are used which is why the heart rate increases. Do jumping jacks vs bicep curls.

4. Two Types of Exercise Resistance Training or Anaerobic Exercise
Physical activity done in short, fast bursts in which the heart cannot supply blood and oxygen as fast as muscles use it. Activity that cannot be sustained for a long period of time.
Examples: weight-lifting, sprinting, calisthenics (push-ups, sit-ups, jumping jacks, etc.)
Cardio—typically many muscle groups are used which is why the heart rate increases. Do jumping jacks vs bicep curls.

5. Two types of theories
S.A.I.D.
F.I.T.T.

6. SAID Principle
S – Specific
A- Adaptation
(to)
I – Imposed
D - Demands

7. Understanding SAID Principle
Also known as the Principle of Specificity
The body is always trying to get better at exactly what you practice. 
When the body is placed under some form of stress, it starts to make adaptations that will allow the body to get better at withstanding that specific form of stress in the future. 

8. Adaptation is Specific
The dominant arm of a tennis player will have larger bones than the opposite arm. 
Martial artists can toughen their shins and forearms into steel weapons through repeated shock training of the bone.
The same thing happens with tendons and ligaments, which thicken and strengthen in response to mechanical stresses such as resistance training.
Stress to muscles will cause them to get bigger

9. SAID isn’t Just for Exercise
The SAID principle also refers to adaptations that are far more sophisticated and complex, such as learning new motor skills.
 If you spend hours practicing the piano, the part of your brain that controls hand coordination will actually grow larger. 

10. SAID = Stress
Start exposing yourself to the stress in question and then hope that the body makes some favorable adaptations.
There are two major limitations to keep in mind.
The training stress must be the right amount
The stress must be sufficiently specific to ensure "transfer" or "carryover" to your sport or activity. 

11. Right Amount of Stress
Stress in the right amount simply means not too much and not too little.
If there isn't sufficient stress, there will be no adaptation, and if there is too much stress, you will cause injury or burnout.
The basic rule about getting better at anything is to keep progressing the level of difficulty of the training without getting hurt or overtired

12. Carryover Issue
S in SAID stands for specific. This means that the body only makes adaptations to withstand the specific stress it encounters - it has no interest wasting time making changes that don't directly address the issue. 
Only small about of carryover from one sport to another.
Bottom-line – If you want to be good at running – go run! Don’t go cycling!

13. SAID Principle Overview

14. The FITT Principle
The FITT principle provides a framework you can follow for developing an effective exercise program.
This principle allows you to design a routine that ensures that you are going to achieve a high level of physical fitness by including all the necessary components of fitness.
You are more likely to benefit from exercise if it is designed to meet specific goals and includes at least the minimum amount of recommended exercise.

15. The FITT Principle
F: Frequency is the number of times you exercise each week. I: Intensity is how hard you are working while you are exercising. (The effort you put forth.)
T: Time is the total amount of time that is spent exercising in one session. T: Type is the type of exercise you are doing— cardio or resistance training. Aerobic or anaerobic exercise.

16. Cardiorespiratory Endurance
Frequency- exercise 3-5 times per week
Intensity- train at 60-85% of one’s maximum heart rate
Time minutes per session
Type- any aerobic activity that keeps heart rate within your target heart zone
Examples: Jogging, swimming, cycling, playing basketball or soccer, step aerobics class, etc.

17. Benefits of Doing Cardio
Physical Benefits:
Makes the heart a more efficient pump, reducing the risk of heart diseases. Lowers blood pressure.
Helps to burn fat and control body weight.
Increases lung capacity
Mental Benefits:
Improves regulation of stress hormones (feel less stressed)
Improves blood flow to the brain, allowing a person to be able to think better
Improves mood—reduces the risk of depression

18. Your Heart is a Pump Resting Heart Rate Excellent (elite athlete)
Below 50 bpm
A well-conditioned athlete
Around 60 bpm
Average resting heart rate
Men=60-80 bpm Women bpm
Sedentary (poor fitness)
Over 100 bpm

19. Muscular Endurance Frequency-weight train 2-4 times per week
Intensity- workout so that you are lifting a weight appropriate for 8-20 repetitions, with little rest time in between lifts
Time-a total workout can be about minutes (allows enough time to perform 8-10 different exercises about repetitions.)
Type-an activity that allows the muscles to perform a physical task over a period of time without becoming fatigued (resistance training, Pilates, circuit training, etc.)

20. Benefits of Resistance Training or Anaerobic Exercise
Builds and tones muscles, increases the strength and density of bones
Increases muscle mass—which helps to maintain a healthy metabolism
Reduces chances for muscle deterioration later in life and less chance of muscle injury
Improved sport performance
Improved resistance to fatigue

21. What do the Experts Say?

22. Article review
Select one of the two articles on the previous slide and complete the Standard 6 handout
DUE NEXT CLASS!