FITNESS

Unit One: Principles & Training

The Balance of Fitness

Overall health requires one to have a healthy mind, a healthy body and a positive outlook.

If the mind is not healthy it will affect the body negatively.

MIND

SpiritBODY

5 Components of Fitness

1.Cardiorespiratory Endurance

2.Muscular Endurance

3.Muscular Strength

4.Flexibility

5.Body Composition

1. Cardiorespiratory Endurance Efficiency of the heart, lungs, and blood vessels

in delivering oxygen and nutrients and removing wastes from the body.

Examples: Running, cycling, cross country skiing

Benefits of Improved Cardiorespiratory

System1. Increased blood flow to working muscles

2. Decrease stress and its effects of the body

3. Decrease risk of heart disease

4. Increased capillary density throughout body

5. “Cognitive Bump” up to 1 hour after training

6. Helps balance hormones

2. Muscular Endurance

Ability of muscle or muscle group to maintain a specific workload for a given period of time.

Eg. Sit-ups, push-ups, chin-ups

3. Muscular Strength The maximum force a muscle can exert

in a single attempt.

Eg. Resistance training

Benefits of Improved Muscular Strength and Endurance

1. Increased metabolism

2. Increased bone density

3. Lower blood pressure

4. Reduced body fat

5. Balance hormones

4. Flexibility Ability to move freely throughout a full,

non-restricted, pain free range of motion about a joint of series of joints

Eg. Stretching, yoga, diving, gymnastics

Benefits of Improved Flexibility

1. Injury Prevention

2. Prevents muscle strains

3. Prevents low back pain

4. Improved posture

5. Leads to increased strength and speed

5. Body Composition Refers to the ratio of lean body mass and

fat mass.

Lean body mass includes muscle, bone, blood, water

Percentage Body Fat (Athletes) Males: 6-14%

Females: 14-20%

Body Composition

BODY FAT: Fat cells also known as adipocytes, effect health in 2 ways. The number and size of adipocytes determine the percentage of fat in the body.

Healthy woman 17-25% fat

Healthy man 9-17% fat

Body needs a minimum amount of fat : cushion and protect organs, absorb vitamins, warmth/insulation, menstruation/child-bearing

Methods of Appraising Body Composition

1. Body Mass Index Chart/Calculations

common chart indicating weight based on height

Neglects: Amount of Muscle and Skeletal Dimensions

2. Pinch an Inch

Guideline: If you are able to pinch an inch of fat you are too fat?

Does not give accurate scientific results!

Methods of Appraising Body Composition

3. Skin Fold Measurements

By measuring skin folds in selected sites of the body, calculations can be made to determine the percentage of fat a person has

Fairly accurate if done properly

Methods of Appraising Body Composition

4. Hydrostatic Weighing

Uses density to determine the percentage of fat in the body

Submersed in water tank

Methods of Appraising Body Composition

Training Principles

What is Training/Exercise

Exercise is physical activity that is planned, structured, and repetitive for the purpose of conditioning any part of the body.

Exercise is used to improve health, maintain fitness and is important as a means of physical rehabilitation.Makes the body more efficient

F.I.T.T. Principle Used when designing an exercise program

F = Frequency

I = Intensity

T = Time

T = Type

1. Frequency

The amount of time per week spent training

General guidelines to improve overall fitness is 3-5 x per week

Depends on individual’s level of fitness, aspirations, and type of training

2. Intensity

How hard an individual trains.

The intensity of the workout is usually determined by the heart rate.

Calculating Your Target Heart Rate

Maximum Heart Rate – the maximum number of times your heart can beat in one minute.

Calculate your Maximum Heart Rate (M.H.R.)

M.H.R. = 220 – age

Eg. 17 yr old

M.H.R. = 220 – 17 years old

M.H.R. = 203 beats/min

Calculating Your Target Heart Rate

2. Calculate your Target Training Zone

Your target training zone is 60-90% of your M.H.R.

Lower Heart Rate = (220 – age) x .6

Higher Heart Rate = (220 – age) x .9 (trained)

Therefore your Target Heart Rate is between _______ and ________ beats per minute.

3. Time

Amount of time spent in a single training session

Depends on athlete’s level of fitness, aspirations, and type of training

4. Type

What methods of training are you using.

Eg. Aerobic, Anaerobic, both

Depends on level of fitness, goals, and sport or activity for which the individual is training

Other Training Principles

1. The Principle of Overload

2. The Principle of Progression

3. The Principle of Specificity (S.A.I.D)

4. The Principle of Individual Differences

5. The Principle of Reversibility

6. The Principle of Diminishing Returns

1. Principle of Overload To get stronger, the body must perform tasks that

are more challenging than those to which it is accustomed.

Physiological (Physical) Overload:

Greater Intensity - more reps, more sets, more exercises, heavier weights

Increase Time - longer workouts

Greater Frequency – train more often emotional

Types of Training – switch from aerobic to anaerobic, start training both

Psychological (Brain) Overload: motivation, resiliency (rebounding from a bad loss or performance)

2. Principle of Progression There is an optimal amount of overload

that should be achieved and an optimal time frame for this overload to occur. Overload should be implemented gradually for maximum returns and reduced risk of injury.

3. Principle of Specificity In order for specific outcomes to occur,

training must be specific to those outcomes

EG. If you need to Improve your vertical jump, your exercise prescription should include explosive power such as exercises that target the legs

4. Principle of Individual Differences

Every athlete has a different physical and psychological makeup

Pre-training fitness levels

Goals

Age and gender

Ability to recover from workouts

Ability to recover from injury

5. Principle of Reversibility “Use it” or “Lose it”

Loss of one’s edge/intensity

Atrophy (muscle decreasing in size and weakening)

Reasons include: injury, reduced training, overtraining, burnout

6. Principle of Diminishing Returns

A person’s training gains will reflect that person’s prior level of training

Performance Plateau

Must change exercise prescription

TRAINING METHODS

1. Resistance Training

2. Interval Training

3. Plyometric Training

4. Concurrent Training

5. Fartlek Training

6. Periodization

1. ResistanceMoving or lifting with some form of

resistance

Resistance: weights, body weight, tubing, elastic bands, parachute, kettle bells, tire

Broken down into number of: sets, repetitions, rest, tempo (speed of repetition), loads, and volume

Tempo: speed of concentric and eccentric contractions.

Eg. 2 seconds for concentric contraction,

3 seconds for eccentric contraction

2. IntervalAlternating periods of intensity within a

given workout

Benefits both anaerobic and aerobic systems

Considerations:

1. length of intense period

2. Intensity

3. length of rest

4.number of repetitions

3. Plyometrics“Stretch-shortening exercises”

Examples include: bounding, hopping, jumping, box jump drills

Used to develop strength and power

Caution: should not be used until athletes have a solid training base.

4. Concurrent

Training all energy systems at the same time

Different types of training simultaneously

Great for general fitness!!!

Usually performed during the off-season

Ideal for keeping variety in a program

Helps reduce chance of burnout!!!

5. Fartlek

Means “speed play”

Includes increasing and decreasing speeds Eg. Sprint for 30 seconds, run slow for 2 minutes and repeat)

May change with terrain or how one feels.

6. Periodization

Breakdown of year-long training

Three major seasons: off-season, pre-season, in-season

1. Macrocycle - the year or years

2. Mesocycle - months or weeks

3. Microcycle - day(s) or week

The Energy Systems

The Role of The Energy Systems

The body possesses THREE different methods to produce energy.

1. Anaerobic Alactic

2. Anaerobic Lactic

3. Aerobic

Each method has strengths and limitations.

Training can affect one or all energy systems.

1. Anaerobic Alactic Energy System

High speed explosive movements (85-100% of maximum intensity)

Eg. 100m sprint, long jump, lifting heavy object, climbing stairs

The dominant source of energy for the first 10-15 seconds of exercise.

Limitations:

Quickly tapers off after 15 seconds

Takes 2-5 minutes to replenish energy stores

Anaerobic Alactic Energy System cont’d

How to train the Anaerobic Alactic System

1. Short training sets (5-15 seconds)

2. Long rest periods between sets (allow full recovery: 3-5 minutes)

3. High intensity training (heavy weights/resistance, fast running, quick movements)

2. Anaerobic Lactic Energy Systems

High speed explosive movements, generally 75%-85% of maximal intensity

Any exercise lasting 20 seconds to 3 minutes

Moderately high intensity and volume training

Limitations:

Takes approximately 15 seconds to produce energy

Dominant energy system for up to 3 minutes.

2. Anaerobic Lactic Energy Systems

How to train the Anaerobic Lactic System:

1.Training sets that are over 20 seconds and under 3 minutes

2. Relatively heavy weights/resistance.

3.High intensity (75 – 85% of maximum heart rate)

4.Ratio for work/rest is 1:2

3. Aerobic System Repetitive movements, generally 50%-75%

of max intensity

Short or no rest periods between sets

Moderately low intensity and high volume training

Limitations:

Takes 3 minutes to become the dominantenergy source

Important Considerations for Training!

1. Rest and recovery times (more is not necessarily better)

2. Injury prevention techniques

3. Stretching

4. Sleep (8 – 10 hours)

5. Interest Level (Burnout vs. psychological motivation)

6. Warm-up and cool-down periods