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Physical Education

This guide outlines the core principles of effective training, including overload, specificity, and recovery. It emphasizes the importance of balancing cardiovascular and resistance training, aiming for 3-6 sessions per week while ensuring adequate rest. Key factors influencing workout intensity are discussed, such as heart rate and workload. Nutrition during exercise is also highlighted, focusing on hydration and the need for energy replenishment. Understanding these principles is crucial for improving fitness, building muscle, and enhancing performance.

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Physical Education

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  1. Physical Education Bobby Gintner EDU 290

  2. Principles of Training • Time • Overload • Specificity • Frequency • Intensity • Type

  3. Frequency • Balance • Stress on Body • Healing Time • Cardio Respiratory Training • Resistance Training

  4. Cardio Respiratory Training • Minimum of 3 sessions per week • Ideally 5 to 6 sessions per week • MUST give body time to rest

  5. Resistance Training • 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. Intensity • 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. Type • Two major types • Cardio Respiratory Training • Resistance Training

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

  9. Resistance Training • Builds neuromuscular system • Overload helps build muscles • Mainly weights used as resistance

  10. Time • 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. Overload • To much stress on body • Working muscles more than they are used to • Gains endurance

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

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

  14. Nutrients lost while sweating • Calcium • Magnesium • Sodium • Chloride • Potassium

  15. Tips for Nutrition During Workout • 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. Citation Page • www.sport-fitness-advisor.com/fitt-principle.html • http://sportsmedicine.about.com/od/glossary/g/Overload_def.htm • http://sportsmedicine.about.com/od/training/a/Ex-Science.htm • www.beautyandlace.com.au/sweating.html • http://www.tshc.fsu.edu/he/nutrition/nutrition_specialneeds/sports_tips.htm • http:www.topendsports.com/nutrition/during-exercise.htm

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