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Principles of Fitness

Principles of Fitness. Fitness components Cardiovascular Endurance. Fitness Components. Cardiovascular Endurance Muscular Strength and Endurance. Fitness Components. Cardiovascular Endurance Muscular Strength and Endurance Flexibility. Fitness Components. Cardiovascular Endurance

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Principles of Fitness

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  1. Principles of Fitness Fitness components Cardiovascular Endurance

  2. Fitness Components Cardiovascular Endurance Muscular Strength and Endurance

  3. Fitness Components Cardiovascular Endurance Muscular Strength and Endurance Flexibility

  4. Fitness Components Cardiovascular Endurance Muscular Strength and Endurance Flexibility Body Composition

  5. If You Don’t Take Care of Your Body Where Will You Live? Indian Proverb

  6. Parts of a Work Out • Warm-up: about 5 min to get heart rate up and muscle temperature up • Stretch: use dynamic stretching if explosive speed or power is needed . Static stretches are held for 15-30 seconds. No bouncing • Main activity: C-V, 20min+, in target HR zone • Cool down: gradually slow down. Static stretch after HR is down to 100.

  7. Be Your Own Personal TrainerSave $1000’s • Overload: impose more work or demands in order for improvement or gains to take place

  8. Be Your Own Personal TrainerSave $1000’s • Overload: impose more work or demands in order for improvement or gains to take place • Progression: In order for a training program to produce continued improvements the resistance (or work load) should be gradually increased.

  9. If you don’t use it You lose it • Overload: impose more work or demands in order for improvement or gains to take place • Progression: In order for a training program to produce continued improvements the resistance (or work load) should be gradually increased. • Specificity: Your exercises need to meet your goals.

  10. Methods used to overloadThe F.I.T.T. Formula • Frequency- increasing how often you exercise • Rest: recuperation is essential for muscular growth. Over training can hinder progress. No one should perform resistance exercises for the same muscle group on consecutive days.

  11. Methods used to overloadFITT • Frequency- increasing how often you exercise • Intensity: Increasing the rate or level of exertion

  12. Methods used to overloadFITT • Frequency- increasing how often you exercise • Intensity: Increasing the rate or level of exertion • Time: increasing the duration or number of repetitions or number of sets

  13. F.I.T.T. • Frequency- increasing how often you exercise • Intensity: Increasing the rate or level of exertion • Time: increasing the duration or number of repetitions • Type: (specificity) selection of activity must relate to your goals/interests

  14. Recommended Daily AllowanceFor Fitness Components

  15. High Intensity Weight Training Techniques • Forced Reps: A partner provides just enough assistance to enable you to complete a few more reps when you can’t complete another on your own. (point of failure) • Rest Pause: perform set to point of failure (can’t lift again). The wgt is then held in a resting position for 5-10 sec then additional reps are performed.

  16. Other Weight Training Techniques • Super Slows (continuous tension): lift lighter weight as slowly as possible. 1 set 6 reps max • Negatives (let downs): do as many as you can then have a partner lift the wgt- you lower it slowly. • Compound Set: consecutive exercises that work the same primary muscle (bench press, pec fly) • Pyramid: increase wgt load for each set; 12 reps, 10 reps, 8 reps, 6 reps, compound set of 12

  17. Sometimes the best exercise is to place 2 hands firmly on the table and push back • Drop Set: a set of reps performed to failure, followed with another set but with lighter weight • These techniques should only be used periodically: over training =zero progress

  18. Lifting Tips • Exercise Arrangement: Work large muscles first, then smaller (pecs before triceps) • Exercise Selection: include at least one exercise for each muscle group to keep muscular balance. For large muscle groups like the back it is usually best to perform multiple exercises to insure that each muscle within the group receives adequate work

  19. Use Proper Form When Lifting • Breathe: exhale on exertion (the hard, lifting phase) • Keep good posture: don’t swing or move other body parts • Lift slow and controlled up in 2 counts, down in 3-4 counts • Don’t let the weights bang or drop • Go through the full range of motion

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