Transcript FITT Principlex


F for Frequency

How often?

I for Intensity

How hard?

How long?


T for Time
(Duration)
T for Type

What
activity/training
method?

Improve aerobic capacity:
 ability to work for a long duration at medium/high intensity
 3 to 4 exercise sessions per week

Improve anaerobic capacity:
 Ability to work for a short duration at high/very high
intensity
 4 to 5 exercise sessions per week

Walking:

50% effort

Jogging:

60% effort

Running:

70 – 85% effort

Sprinting:

85% - 100% effort

Target training zone:
◦ Is the range in which your body should be working
◦ You will gain the desired benefits from your training if
your are working within necessary target training zone
How do I calculate my target training
zone?

Target heart rate
(THR):
◦ Maximum heart rate
(MHR):

220 – age (15) =
205MHR

75% (running)

205 x 75 / 100 =
 220 – age (20) = 200 MHR
 75%:
 20o x 75 / 100 = 150bpm
For a 20 year old
154bpm
Calculate your THR

Marathon runner


100m sprinter

70 – 85%
◦ 144 – 175bpm
95 - 100%
◦ 195 – 206bpm


Soccer midfielder

70 – 85%
◦ 144 – 175bpm
Netball goal keeper

85 – 100%
◦ 175 – 206bpm
Athlete (age 14)
Predominant training
intensity

Pauses during a training session and take
either your radial pulse or your carotid pulse


If your HR is below 144bpm – speed up
activity
If your HR is above 175bpm – slow down
activity

Each training session must last for at least 20 mins:
 20 mins continuous (no breaks) activity will be too much for
some
 Begin with 5 or 10 min, and increase by 5 every 2nd week until
reach 20 min

Training program:
 6 – 8 weeks – start to notice an improvement
 10 – 12 weeks

Fresh

Flexibility

Cabbage

Continuous

Is
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Interval
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Really

Resistance

Cool

Circuit

Used to improve your joint and muscle
flexibility
◦ Dynamic (movement) stretching
◦ Static (passive) stretching
Soccer Dynamic Stretching with Marcelo Balboa by
Fitwise Training Inc:
http://www.youtube.com/watch?v=v1q4l1bkKY4
Dynamic Stretching Routine:
http://www.youtube.com/watch?v=2u9LZwg-bUU
Dynamic Stretches for a Full Body Warm Up:
http://www.youtube.com/watch?v=E7ghNKOH9To

Involves taking the muscle to its greatest
range and holding this position for 30
seconds
◦ Slowly stretch the muscle or joint to the greatest
range possible
◦ Hold this position while you count 30 seconds
◦ Relax, then repeat the exercise

Low intensity aerobic:
◦ Produces a gradual but steady aerobic improvement
◦ Used in pre-season training to improve general
aerobic fitness
◦ Sub-maximal training (70% of MHR)
◦ Emphasis is on distance not speed

Anaerobic threshold training:
◦ 85% MHR
◦ High intensity = lactic acid build up in muscles,
thus is fatiguing
◦ 800m runs
◦ 400m swims
◦ Team sports played on large fields

Fartlek:
◦ “Speed Play”
◦ Incorporates regular changes in pace
◦ Hills or obstacles
◦ Deliberate short bursts of speed

Form of training during which work intervals are followed by rest intervals

Regardless of how long the work interval, the rest period should take twice
as long as the work interval

Two interval sessions a week, plus other training, is ideal

Sample training session:
◦ Warm-up: 5 min jog and stretching exercises
◦ Run 400m; walk 400m; repeat 3 times
◦ Run 200m; walk 200m; repeat 3 times
◦ Run 100m; walk 100m; repeat 3 times
◦ Warm-down: 5 min walk and stretching exercises
What type of sports have periods of work,
followed by periods of rest?

Netball
Played on a small court, thus it requires short sprints

Rugby

Soccer

Basketball

Football

Hockey

These sports all involve periods of activity or work, such as chasing the ball,
Played on a large field, thus it requires long sprints
followed by periods of rest or recovery, for example, when the ball is at the other
end of the field

Length of work interval can be varied to suit your sport

Aerobic capacity

Agility

Muscular endurance

Anaerobic capacity (speed)
Muscular strength

Reaction time
Muscular power

Coordination
Flexibility

Balance




Aerobic capacity

Agility

Muscular endurance

Anaerobic capacity (speed)
Muscular strength

Reaction time
Muscular power

Coordination
Flexibility

Balance




Involves using either weights in a gym or your own body weight to
make your muscles work

A rep = a repetition = one performance of an exercise:
◦ 1 sit-up

A repetition maximum (RM) is the maximum weight you can lift a
certain number of times:
◦ 10 RM weight is the max weight you can lift ten times (50kg x 10 times)

A set is a number of repetitions performed without a break:
◦ 8 bicep curls = 1 set of 8 reps, or 1 x 8

3 sets x 10RM for each exercise

Rest for 2 mins between sets

3 sessions per week is ideal

When you can perform 3 sets of ten
comfortably, increase your weights by 2 to
5kg

30RM weight for each exercise

3 sets x 30 reps
◦ Why have the repetitions increased?

Rest for 3 mins between sets

3 sessions per week (Mon; Wed; Fri)
◦ Why train every second day?
1.
Bench press
6.
2.
Lateral pulls
7.
3.
Lateral fly
4.
5.
Flat fly
Bent dumbbell
rowing
8.
Seated press
9.
Back extensions
10.
Crunches
Leg press
Curls

Aerobic capacity

Agility

Muscular endurance

Anaerobic capacity (speed)
Muscular strength

Reaction time
Muscular power

Coordination
Flexibility

Balance




Aerobic capacity

Agility

Muscular endurance

Anaerobic capacity (speed)
Muscular strength

Reaction time
Muscular power

Coordination
Flexibility

Balance




Usually consists of a series of 10 exercises arranged
around the house, backyard, sports hall/gym or oval

You perform the exercises in order as fast as you can

3 sessions a week will definitely improve your aerobic
capacity

Aerobic capacity

Agility

Muscular endurance

Anaerobic capacity (speed)
Muscular strength

Reaction time
Muscular power

Coordination
Flexibility

Balance




Aerobic capacity

Agility

Muscular endurance

Anaerobic capacity (speed)
Muscular strength

Reaction time
Muscular power

Coordination
Flexibility

Balance



This is an excellent training method as it can
improve muscular
strength/power/endurance, agility and
aerobic capacity ALL AT THE SAME TIME
Exercise
1. Step-ups
2. Push-ups
3. Vertical
Jumps
4. Sit-ups
5. Hops
6. Upstarts
7. Shuttle run
10m
8. Chin-ups
9. Reverse dips
10. Skips
One-minute
maximum
Initial Load
Three-Lap Time
(no. of repetitions in 1min)
(1min max divided in half)
(aim = complete 3 laps)
When you can complete three laps of your
circuit, record your time each session, and try
to improve.
1.
When would you use low intensity aerobic training and why?
2.
Provide an example of a Fartlek training session (conditioning)?
3.
Would a 100m sprinter benefit from using an interval training
session? Justify your response with reasoning (why/why not)?
4.
How does the repetition maximum (RM) change when developing
muscular endurance as oppose to muscular strength?
5.
Have a go at designing your own backyard circuit training session.