1. Chapter 15
Developing Physical Fitness
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2. 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
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3. Kinesiology Books Publisher 3

4. 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
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Kinesiology Books Publisher 4

5. Fitness Training Principles
FITT Principle
Overload Principle
Progression Principle
Reversibility Principle
Specificity Principle
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6. FITT Principle Does the training program FITT?
4 important elements of a training program
Frequency
Intensity
Time
Type
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Kinesiology Books Publisher 6

7. Kinesiology Books Publisher 7

8. 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
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9. Training Intensity Needed to improve fitness level
Cardiorespiratory fitness: % of max heart rate
Strength training: resistance, number of reps
Work-to-rest ratio
e.g., 1:2
Higher intensity  longer rest
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10. 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
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11. 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
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