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Components of Fitness and Principles of training
Transcript of Components of Fitness and Principles of training
Heavy weight lifting?
Ballet? Or a cartwheel?
To excel in a particular activity, you must practice the specific skills that activity requires.
When we train for a particular sport,
adaptations take place in our bodies to make us better for
5 Components of Fitness
ability of the heart and lungs to deliver oxygen and nutrients to the muscles without fatigue
Definition: The amount of body fat a person has compared to lean body tissue
Lean body tissue is made up of bone, water, muscle, and organs
Definition: Ability to move the joints (for example, shoulder, hip) through an entire, normal range of motion.
Definition: The greatest amount of force muscles can exert in a single effort.
Definition: The ability of muscles to perform an exercise with sub-maximal force for a long time
Overload must be
increased over time.
This can be done by increasing the
(how hard) and/or
(how long) of the exercise
The work load of each exercise session must get harder and harder in order to improve
LIFT THE COW
These are what define
TO IMPROVE CARDIOVASCULAR FITNESS:
At least 3 times per week
At least 15-20 minutes of continuous movement
Activities for body composition ( fat loss):
Any exercise expends calories- therefore aids in decreasing fat accumulation in the body
BUT....the 2 best exercises are:
- increases muscle and decreases body fat
Endurance based activity
(longer than 45 min continuous exercise)- draws on fat stores as energy
Activities that focus on cardiovascular endurance:
long distance running
How to improve this component?
Do ANY continuous aerobic activity for more than 20 minutes, at least 3 times a week
Activities that focus on muscular endurance:
Resistance Training- doing an exercise continuously for a period of time- plank, sit-ups, etc
Activities that focus on muscle strength:
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.
Don't be like Popeye-- be balanced!
Become your OWN personal trainer...
You are going to create your OWN training plan that helps
become more fit in ALL 5 components....
You will do your personalized workout plan in the gym
Now you know what exercises to do....
Next, you need to
Apply the following 7 principles to your
Exercise 30-60 minutes at least 5 days a week
DON'T BE A SLACKER/LAZY during the week
To reduce boredom, and injury you can:
Don't do the SAME thing everyday
Add in weight lifting, core exercises, speed exercises, endurance exercises, etc.
Make it FUN!
Add in a day of playing ultimate frisbee
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
Monday: Run 4 x 1 mile repeats at race pace
Tuesday: Run 3 miles at a comfortable, conversational pace
Example: Running program
walk 3 minutes, run 5 minutes for 30 minutes
walk 2 minutes, run 6 minutes for 30 minutes
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 they have?
5 components of Fitness
Activities that focus on flexibility:
STRETCH when your muscles are warm
Dynamic stretching before workouts
Passive stretching after workouts (hold for 15-30 seconds
To Improve Flexibility
TO IMPROVE MUSCULAR STRENGTH :
Use Heavier weights to fatigue, 2-3 sets with 8-12 repetitions, 3 minutes rest between sets
To improve using weights:
Use lighter weight to fatigue, 2-3 sets, 15-20 repetitions, 1 minute rest between sets
Test your knowledge on the 5 components of Fitness!
Write your answers on your whiteboards while watching this clip...
Find your pulse.....
When I say go...start counting the beats