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Components of Fitness and Principles of training
Transcript of Components of Fitness and Principles of training
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
Cardiovascular & Respiratory Endurance
Efficiency with which the heart and lungs delivers oxygen and nutrients (and removes waste) needed for muscular activity
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
Ability to move the joints (for example, shoulder, hip) through an entire, normal range of motion.
The greatest amount of force muscles can exert in a single effort.
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
that focus on flexibility:
These are what define
TO IMPROVE MUSCULAR STRENGTH USING WEIGHTS:
Use Heavy weights with few repetitions (3-6 times)
TO IMPROVE CARDIOVASCULAR FITNESS:
At least 3 times per week
At least 15-20 minutes of continuous movement
TO IMPROVE MUSCULAR ENDURANCE USING WEIGHTS:
Use light weight
Do the exercise at least 15 times each set
Activities for body composition ( fat loss):
Any exercise expends calories- therefore aids in decreasing fat accumulation in the body
The best activities for burning fat are
(at least 45min-1hr),
(heart rate is up, but can be maintained),
ENDURANCE BASED ACTIVITIES
Activities that focus on cardio -respiratory endurance:
ANY aerobic activity (continuous exercise that lasts longer than 20 minutes)
long distance running
going hiking up a mountain
Activities that focus on muscular endurance:
Aerobic sports such as:
long distance running
cross country skiing
To Improve Flexibility
STRETCH when your muscles are warm
Dynamic stretching before workouts
Passive stretching after workouts
Activities that focus on muscle strength:
Using weight machines
Dumbells, free weights
Body weight exercises
push-ups, sit-ups, etc.
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...
How can you create a training program that helps
achieve your fitness goals and increases your fitness level?????
Now you know what exercises to do....
Next, you need to
Apply the following 7 principles to your
continuous movement for a long period of time......
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 the fittest person in the world...
What physical characteristics do they have?
5 components of Fitness