1. Bobby Gintner EDU 290

2.  Frequency  Intensity  Type  Time  Overload  Specificity

3.  Balance ◦Stress on Body ◦Healing Time  Cardio Respiratory Training  Resistance Training

4.  Minimum of 3 sessions per week  Ideally 5 to 6 sessions per week  MUST give body time to rest

5.  Different types of resistance training  Workout every body part every session ◦3-4 days a week  Workout one or two body parts every session ◦6 days a week Benjamin J. DeLong, “Practice”, December 10, 2009 via Flickr, Creative Commons Attributes

6.  Heart Rate measures intensity of cardio vascular workout  Do not over work body  Find an intensity that fits your body  Workload measures intensity in Resistance Training

7.  Two major types ◦Cardio Respiratory Training ◦Resistance Training

8.  Improves Cardiovascular system  Mainly improves endurance  Heart rate is important Raquel Baranow, “Woman Running”, November 6, 2009 via Flickr, Creative Commons Attributes

9.  Builds neuromuscular system  Overload helps build muscles  Mainly weights used as resistance

10.  Length of work out  Beginners time ◦20-30 minutes  Increased time ◦45-60 minutes William Warby, “Stopwatch”, February 21,2009 via Flickr, Creative Commons Attribute

11.  To much stress on body  Working muscles more than they are used to  Gains endurance

12.  Specifically training one body part  Examples: ◦Runners run as training ◦Bikers bike as training ◦Swimmers swim as training

13.  Carbs and fat storage used as energy  Once sweat starts body needs nutrition  Refueling is very important for health

14.  Sodium  Chloride  Potassium  Calcium  Magnesium

15.  Stay Hydrated  Consume enough calories and carbs  Eat foods with protein  Required Meals and Snacks ◦3 meals ◦2-3 Snacks  Avoid popular diets and supplements for energy

16.  www.sport-fitness-advisor.com/fitt- principle.html www.sport-fitness-advisor.com/fitt- principle.html  http://sportsmedicine.about.com/od/glossa ry/g/Overload_def.htm http://sportsmedicine.about.com/od/glossa ry/g/Overload_def.htm  http://sportsmedicine.about.com/od/trainin g/a/Ex-Science.htm http://sportsmedicine.about.com/od/trainin g/a/Ex-Science.htm  www.beautyandlace.com.au/sweating.html www.beautyandlace.com.au/sweating.html  http://www.tshc.fsu.edu/he/nutrition/nutriti on_specialneeds/sports_tips.htm http://www.tshc.fsu.edu/he/nutrition/nutriti on_specialneeds/sports_tips.htm  http:www.topendsports.com/nutrition/durin g-exercise.htm