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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 efficiently deliver oxygen and nutrients to the muscles
Definition: The amount of body fat a person has compared to lean body tissue
Definition: Ability to move the joints of the body 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 duration
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
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.
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....
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 fit people have?
5 components of Fitness
Heavier weights with less repetitions,
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
Strength Training differences:
Let's start with the difference between muscular strength and muscular endurance
And how you train for it...
Combo (general training):
*Lean body tissue is made up of bone, water, muscle, and organs
Define the 5 components of fitness
Explain how to improve each of the 5 components of fitness using the FITT training principles
How to Improve your Muscular Strength
3-5 sets, 3 minutes rest between sets
Use lighter weight with higher repetitions
How to Improve your Muscular Endurance
3 sets, 1 minute rest between sets
How to Improve your Cardiovascular Endurance
at least 20 consecutive minutes, moderate to advanced: 30-45 min
long distance running
Every time you exercise
How to Improve your Flexibility
static- 15-30 second hold per stretch
Dynamic stretching before workouts
Static stretching after workouts
STRETCH when your muscles are warm
How to Improve your Body Composition
longer than 45 minutes
Any exercise expends calories- therefore helps decrease fat
BUT....the 2 best exercises are:
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