Transcript Foundations for Training 1 PPT

Foundations for Training 1
REC 1040
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Foundations for Training 1
• As a student, this course will require you to
apply basic training and movement principles
to health-related and performance-related
components of fitness training.
• You will create fitness activities and develop a
basic individual fitness plan to achieve goals of
health-related and performance-related
components.
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Physical Fitness
What is it?
• Physical fitness is a set of attributes that
people have or achieve relating to their ability
to perform physical activity
• For the purpose of this course, we will be
looking at both Health-related components of
fitness and Performance-related components
of fitness.
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Health Related
Components
The main components of physical fitness and
health are:
• Cardiovascular
• Muscular Strength
• Muscular Endurance
• Flexibility
• Body Composition
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Cardiovascular Fitness
• Cardiovascular fitness (also known as
cardiorespiratory fitness) is the ability of the
heart, lungs and vascular system to deliver
oxygen-rich blood to working muscles during
sustained physical activity.
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Cardiovascular Fitness
• The benefits of cardiovascular fitness for the
general population include:
– Weight control by burning caloroes
– Increased stamina by improving the effectiveness
of your heart and lungs
– Improved self image
– Reduces health risks and cardiovasular diseas
– Improves mood by releasing endorphins
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Muscular Strength
• Muscular strength is the amount of force a
muscle or muscle group can exert against a
heavy resistance
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Muscular Endurance
• Muscular endurance is the ability of a muscle
or muscle group to repeat a movement many
times or to hold a particular position for an
extended period of time
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Muscular Fitness
• The benefits of resistance training for the
general population include:
– Muscle gain
– Increase bone density
– Increase your daily function in life
– Promotes fat free body mass
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Flexibility
• Flexibility is the degree to which an individual
muscle will lengthen.
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Flexibility Training
• The benefits of flexibility training for the
general population include:
– Reduces chance of injury
– Reduces risk of low back pain
– Reduces muscle soreness
– Improves posture
– Improves muscle coordination
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Body Composition
• Body composition is the amount of fat in the
body compared to the amount of lean mass
(muscle, bones etc.).
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Performance-related
Components
The components of fitness that relate to
performance and skill are:
• Agility
• Balance
• Power
• Speed
• Coordination
• Reaction Time
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Agility
• Agility is the ability to change and control the
direction and position of the body while
maintaining a constant, rapid motion
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Balance
• Balance is the ability to control or stabilize the
body when a person is standing still or moving
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Coordination
• Coordination is the ability to use the senses
together with body parts during movement
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Speed
• Speed is the ability to move your body or
parts of your body swiftly. Many sports rely on
speed to gain advantage over your opponents.
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Power
• Power is the ability to move the body parts
swiftly while applying the maximum force of
the muscles. Power is a combination of both
speed and muscular strength
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Reaction Time
• Reaction Time is the ability to reach or
respond quickly to what you hear, see, or feel.
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The F.I.T.T. Principle
• The F.I.T.T. Principle is one of the foundations
of exercise, a set of guidelines that help you
set up a workout routine to fit your goals and
fitness level while helping you get the most
out of your exercise program.
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Frequency
• Frequency is the number of times exercise is
undertaken in a week.
• The more times a person exercises the more often
their body is put under stress.
• Exercising between three and five times a week is the
recommended amount to reach the minimum level
of fitness.
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Frequency
• Elite athletes have to train a lot more
frequently, often several sessions a day.
• Training very hard, every day, can also be
harmful, even for a top-class athlete
• This is why tracking the frequency is
important.
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Intensity
• Intensity is the level of difficulty of the
exercise.
• Ex. In cardiovascular training, working in a
target zone of 60 to 80 per cent of the
maximum heart rate is the level where fitness
will usually increase.
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Intensity
• When training for strength, the intensity is
calculated in the same way.
• A person can train within the target zone by
finding the maximum weight they can lift and
working to 60 to 80 per cent of that weight.
• The Borg Scale of Perceived Exertion is an easy
way to rate intensity.
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Borg Rating of Perceived Exertion
• The Borg Rating of Perceived Exertion (RPE) is
a way of measuring physical activity intensity
level.
• Perceived exertion is how hard you feel like
your body is working.
• Please complete the reading Perceived
Exertion Rating for more information… you
will require this for information for your
assignment.
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Time
• Time refers to how long an exercise sessions
lasts.
• 30 minutes, to include a warm-up, is the
recommended length of a session in order to
maintain good health and fitness.
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The following are useful
rules to follow in an exercise session:
1. Keep your pulse at 60 to 80 per cent of its
maximum for 20 minutes (the maximum can
be calculated by using this formula: 220 –
your age).
2. Warming-up is not included in the 20
minutes.
3. The time begins when the pulse is at 60 per
cent of your maximum.
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Type
• Type refers to the variety of training a
performer undertakes.
• If general fitness is the aim, it can be a matter
of personal preference to suit the individual.
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Type
• If training for a specific event then less of a
choice can be made, as the training should
reflect the activity.
• In this instance, type links closely with the
principle of specificity.
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F.I.T.T. in Detail
• For more information on applying the F.I.T.T.
principle to various aspects of fitness, please
refer to the following information sheets by
Fitness Zone online:
– F.I.T.T. Principle for Flexibility
– F.I.T.T. Principle for Cardiovasular Fitness
– F.I.T.T. Principle for Muscular Endurance and
Strength
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• In addition to the F.I.T.T. Principle, it is very
important to know and pay attention to the
concepts of Overload and Specificity when
creating a fitness plan
• These principles of training are essential to
the planning of a systematic training
programme so that an individual can improve
their fitness.
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Specificity
• The specificity principle requires an
understanding of the needs of the game or
event you are taking part in.
• Training must be geared towards the needs of
the specific sporting activity in order to
improve fitness of the body parts that the
sport uses.
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Specificity
For example:
• A cyclist and a long-distance runner both need
to train to improve their muscular endurance
in their legs, but the training methods will be
different; a cyclist will train on a bike whilst
the runner will train by running!
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Specificity
• It is important that the training activities are
practised at match pace.
• If you train slowly, you’ll compete slowly!
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Overload
• The principle of overload involves having the
body work at a greater rate than normal and
then gradually increasing the stress, as it
adapts to these exercise training levels.
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Overload
•
Exercising at the same level of difficulty all
the time will:
• Only maintain current fitness levels in the
short-term
• Have no effect on improvement in the longterm as the training starts to change your
body tolerances.
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Overload
• An athlete’s body needs to be gradually put
under slightly more pressure, systematically,
to continue to improve.
• After five to six weeks there may be a need to
change the training programme.
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Warm-Up and Cool-Down
• Loosening-up and relaxation exercises
performed before and after training are
beneficial
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Benefits of a Warm-Up
 Raising the body temperature,
increasing respiration, heart
rate, blood flow, metabolic
rate, oxygen exchange
 Increasing range of
movement, decreasing muscle
tension, preventing muscle,
tendon, ligament strains
 Increasing central nervous
system activity, improving
coordination, reducing
reaction time
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Benefits of a Cool-Down
Helps speed recovery
from a bout of
exercise
Helps physiological
systems return to
normal levels
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References
• www.csep.ca/guidelines
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