2. Chapter 3 Training Principles

3. Basic Training Principles Provide tools to enable students to lead an active lifestyle FITT guidelines are the hows of physical activity

6. Activity Pyramid Base is everyday activity Next tier: aerobic activity designated for 3-5 times per week Third from bottom: activities for strength,endurance, flexibility, low intensity leisure Top: sedentary pursuits

7. Principles from the Activity Pyramid No single activity provides all the benefits In some cases, one type of activity can substitute for others Something is better than nothing –Top tier should be reduced Activities from level 3 (flexibility and resistance exercise) provide benefits that are especially important for all students

8. How Much is Enough? HEALTH ACTIVITY HYPOKINETIC HYPERKINETIC OPTIMAL AMOUNT

9. FIT Formula Frequency Intensity Time

10. Overload the increase in the load or amount of resistance for an exercise that provides a greater stress than the body is used to normally The parameters (Freq, Int & Time) relate to the overload principle. –As you get more fit, it is important to change these values if you want to keep improving. – If maintenance is your goal it may only be necessary to follow what you have been doing.

11. Progression A gradual increase in frequency, intensity, time or a combination of the above Progression should be slow enough to avoid injury, but not so slow that students get bored with the repetition

12. Specificity To bring about specific fitness gains, explicit activities must be targeted Consider the student’s individual goals to identify the explicit activities Additional “T” in FITT can be targeted for “Type” that is specific to goals

13. Performance vs Health Improving performance requires more physical activity than the amount needed to obtain health benefits.

14. OPTIMAL Target Zones for Fitness THRESHOLD FOR TRAINING TARGET ZONE NORMAL ACTIVITY INACTIVITY TOO MUCH

15. Training Threshold For fitness, you have to reach the threshold amount of exercise to make some gains in fitness Doing a lot more than the optimal level does not guarantee extra health.

16. Target Zone Comparison: TOO MUCH THRESHOLD FOR FITNESS INACTIVIT Y THRESHOLD FOR HEALTH TOO MUCH INACTIVIT Y FITNESS HEALTH

17. Training Differences Threshold of training: minimum level of fitness required for health benefits –Low end of the training intensity zone Health-related fitness: middle to upper end of the training intensity zone; optimal workout intensity Performance fitness: generally at the upper end of the intensity zone; for athletic performance

18. Age considerations for P.A. Continuous vs. intermittent exercise Elementary students are not mini-adults –Intermittent activity is typical: Why? Middle school students may be experiencing body proportion changes High school students will react more like adults to training principles

19. Suggested K-12 Scope Elementary –Basic skill themes and applications, increased physical activity, build the foundation with variety of movement Middle school –Combine skills and strategies that enhance physical activity performance, focus on FITT guidelines High school –Development of personal fitness plan –Choice of activities to pursue indiv. goals

20. Ways to increase activity time Decrease emphasis on minimum intensity Decrease emphasis on time limits Emphasize daily activity Explore recreational activities that are age & developmentally appropriate Be a role model Give a reason to the importance of daily activity and how it relates to them

21. In-class Work As a physical educator in a school, describe what you would do to take physical education ‘beyond the school walls’ to promote life-time activity skills.

22. Closure Fitness is a long-term commitment Goals will help students determine the intensity of their workout Emphasize all workout components: –Warm-up, workout body, cool down Emphasize choosing activities from within the Activity Pyramid