Loading presentation...

Present Remotely

Send the link below via email or IM

Copy

Present to your audience

Start remote presentation

  • Invited audience members will follow you as you navigate and present
  • People invited to a presentation do not need a Prezi account
  • This link expires 10 minutes after you close the presentation
  • A maximum of 30 users can follow your presentation
  • Learn more about this feature in our knowledge base article

Do you really want to delete this prezi?

Neither you, nor the coeditors you shared it with will be able to recover it again.

DeleteCancel

Components of Fitness and Principles of training

No description
by

Emily Clark

on 6 March 2018

Comments (0)

Please log in to add your comment.

Report abuse

Transcript of Components of Fitness and Principles of training

5 Components of Fitness

Heavy weight lifting?
Ballet? Or a cartwheel?
PRINCIPLE #1:
SPECIFICITY
To excel in a particular activity, you must practice the specific skills that activity requires.


When we train for a particular sport,
specific
adaptations take place in our bodies to make us better for
that activity
5 Components of Fitness
Cardiovascular Endurance
Definition:
ability of the heart and lungs to efficiently deliver oxygen and nutrients to the muscles

Body Composition
Definition: The amount of body fat a person has compared to lean body tissue
Flexibility
Definition: Ability to move the joints of the body through an entire, normal range of motion.

Muscular Strength
Definition: The greatest amount of force muscles can exert in a single effort.

Muscular Endurance
Definition: The ability of muscles to perform an exercise with sub-maximal force for a long duration
Overload must be
gradually
increased over time.
This can be done by increasing the

intensity
(how hard) and/or
duration
(how long) of the exercise

PRINCIPLE #3:
PROGRESSION
The work load of each exercise session must get harder and harder in order to improve


PRINCIPLE #2:
OVERLOAD

PROGRESSION=
LIFT THE COW

These are what define
OVERALL fitness
TO IMPROVE CARDIOVASCULAR FITNESS:
Aerobic exercise
At least 3 times per week
At least 15-20 minutes of continuous movement

Type:

Strength Training
Plyometrics
High Intensity Exercise
If you want to be a good swimmer, don't spend a lot of time training at the bowling alley!!!
Balance training by doing exercises that work opposing muscle groups
Example: weight training program-
15 x Bicep curls, 15 dips (for triceps)
Alternate between upper body and lower body exercises
Example: bench press, leg press, lat pull down, calf raises, etc.

PRINCIPLE #6:
BALANCE

Don't be like Popeye-- be balanced!
Become your OWN personal trainer...
You are going to create your OWN training plan that helps
YOU
become more fit in ALL 5 components....

Now you know what exercises to do....
Next, you need to
Apply the following 7 principles to your
training program

PRINCIPLE #4
Regularity

Exercise 30-60 minutes at least 5 days a week
Maintain motivation

DON'T BE A SLACKER/LAZY during the week
PRINCIPLE #7
VARIETY

To reduce boredom, and injury you can:
cross train
Don't do the SAME thing everyday
Add in weight lifting, core exercises, speed exercises, endurance exercises, etc.
Get creative!
Make it FUN!
Example:
Running program
Add in a day of playing ultimate frisbee
PRINCIPLE #5:
RECOVERY

You must give yourself recovery time to allow your body to adapt! Exercising too hard causes injuries!

Alternate easy and hard days- after a really tough day, do something easier
Example:
Monday: Run 4 x 1 mile repeats at race pace
Tuesday: Run 3 miles at a comfortable, conversational pace
Example: Running program
Week 1:

walk 3 minutes, run 5 minutes for 30 minutes
Week 2:
walk 2 minutes, run 6 minutes for 30 minutes
Week 3:
walk 1 minute, run 6 minutes for 35 minutes
Don't be a drill sergeant- give yourself a break!
Weekend Warriors GET HURT!
WHAT PRINCIPLES IS THIS LACKING IN?
What fitness component
is this stressing?

Imagine an extremely fit person ...
What physical characteristics do fit people have?
5 components of Fitness
Intensity:

Heavier weights with less repetitions,
<8 repetitions
Matching Activity
Test your knowledge on the 5 components of Fitness!
Write your answers on your whiteboards while watching this clip...
Cardiovascular Endurance
Find your pulse.....
When I say go...start counting the beats
Strength Training differences:

Let's start with the difference between muscular strength and muscular endurance
And how you train for it...
Muscular Strength:

Muscular Endurance:
Repetitions
Sets
Rest Time
<8
12-20
3-5
3
3+min
<1 min
Combo (general training):
8-15
3
1-3 min
*Lean body tissue is made up of bone, water, muscle, and organs
Today's Goals:
Define the 5 components of fitness
Explain how to improve each of the 5 components of fitness using the FITT training principles
Time:
Frequency:
2-3 x/week
How to Improve your Muscular Strength
3-5 sets, 3 minutes rest between sets
Type:

Intensity:

Use lighter weight with higher repetitions
12-20 repetitions
Time:
Frequency:
2-3 x/week
How to Improve your Muscular Endurance
3 sets, 1 minute rest between sets

Strength Training
pilates/yoga
Type:

Intensity:

Time:
Frequency:
3-5 x/week
How to Improve your Cardiovascular Endurance
at least 20 consecutive minutes, moderate to advanced: 30-45 min

long distance running
basketball
biking
swimming
hiking
Type:

stretching
dance
ballet
Intensity:

Time:
Frequency:
Every time you exercise
How to Improve your Flexibility
static- 15-30 second hold per stretch

gymnastics
yoga
NYO
Dynamic stretching before workouts
Static stretching after workouts
STRETCH when your muscles are warm
Type:

Intensity:

Time:
Frequency:
2-3 x/week
How to Improve your Body Composition
longer than 45 minutes

Any exercise expends calories- therefore helps decrease fat
BUT....the 2 best exercises are:
Strength training
Endurance based activity

beginner: 60% max heart rate
moderate: 70% of max heart rate
advanced: 85% max heart rate
50-70% of max heart rate
overall time: 5-20 minutes
Full transcript