1. Principles of Training

2. Principles of training Knowing the principles will help us improve and reach our goals The principles can be explained by remembering FITT

3. FITT F Frequency I Intensity T Time T Type

4. Frequency How many times you train 3 times a week

5. Intensity How hard you train 75% of max heart rate 220 – age = max HR

6. Time How long we train 20 to 60 minutes Actual activity – talking & resting does not count

7. Type Kind of activity / training Need to be specific to your goals Eg. Sprint training will not prepare you for long distance 4 different types of training you can do

9. Types Different activities at each station. Can be adapted to meet fitness needs Circuit training Period of activity then a period of rest Short & long distance by varying ratio Interval training Develop strength, power or endurance in muscles Heavy weights 5 times for 3 sets + strength + power Light weights, 15-25 times = endurance Weight training Long periods of training without a break Good for health, weight loss, cardio fitness & long distance sports Continuous training

10. Link to components of fitness (previous lesson) Which types would you use for each of the components of fitness?

11. Component of fitnessType of training Cardiovascular fitnessContinuous Muscular enduranceWeight training, light 15 -25 Muscular strengthWeight training, heavy x 5 } 3 sets FlexibilityInterval or Circuit training PowerWeight training, heavy x 5 } 3 sets BalanceInterval / Circuit training / Continuous AgilityInterval or Circuit training CoordinationInterval / Circuit training / Continuous