Sunny and 40˚F

October February

our bodies constantly change to meet the demands we place on them

every day

Principles of Training Physical Fitness

PHYSICALLYFIT YOU!

FITT & OPS

HEALTH-RELATED

SKILL-RELATED

Muscular Strength

Muscular Enduranc

e

Flexibility

Cardio-vascular Enduranc

e

Body Compositio

n

Agility

Power Balance

Reaction Time

Speed

Coordi-nation

Overload

Progressive

Specificity

Intensity

Frequency

Time

Type

How can I ensure that the exercises I do will yield the fitness or

performance goals I have?

Principles of Training

•Overload• fitness improves only when doing

more physical activity than one normally does

Principles of Training

•Overload• fitness improves only when doing

more physical activity than one normally does

•Progression• the level of training needed to

achieve overload increases as fitness improves

Principles of Training•Overload

• fitness improves only when doing more physical activity than one normally does

•Progression• the level of training needed to

achieve overload increases as fitness improves

•Specificity• each component of fitness is

conditioned or trained in very specific and differing ways

YES

JUSTIFY

NO

YES

which of these are ways to measure OVERLOAD?

Keep my heart rate range at 60% - 90%

of max.

Exercise until I start sweating.

Work out as hard as I can.

Run at a pace that allows me to talk but not

sing.

1

3 4

2

NO

YES

YES

NO

which of these are good examples of SPECIFICITY?

If planning to run a marathon, train by doing

sprints and agility drills.

To increase flexibility, do yoga training.

When training for a sport, one must consider all the skills

needed for that sport.

To improve cardiovascular

endurance, train with bench pressing.

1

3 4

2

Rules of Trainingthe FITT principle

•Frequency• how OFTEN you exercise

Rules of Trainingthe FITT principle

•Frequency• how OFTEN you exercise

•Intensity• how HARD you exercise

Rules of Trainingthe FITT principle

•Frequency• how OFTEN you exercise

•Intensity• how HARD you exercise

•Time• how LONG you exercise

Rules of Trainingthe FITT principle

•Frequency• how OFTEN you exercise

•Intensity• how HARD you exercise

•Time• how LONG you exercise

•Type• WHAT kind of exercise

What does

F requencyI ntensityT imeT ype

stand for?

which FITT principles are used in these PROGRESSIONS?

Frequency Intensity Time Type

progression:

the level of training needed to achieve overload increases as fitness improves

INTEN

SIT

YTYPE

which FITT principles are used in these PROGRESSIONS?

Running a mile in 8 minutes instead of 9

minutes.

Changing from curls with a bar

to curls with dumbbells.

TIM

E

Increasing the number of reps using the same

weight.

FREQ

UEN

CY

Working out 5 days a week

instead of 3 days.

1

3 4

2

Frequency Intensity Time Type

I will work to improve my

coordination 4 days a week.

Frequency Intensity Time Type

which FITT principle does this statement define?

I will jump rope to improve my coordination.

Frequency Intensity Time Type

which FITT principle does this statement define?

I will jump rope at 120 jumps per

minute.

Frequency Intensity Time Type

which FITT principle does this statement define?

I will jump rope to improve my

coordination each workout for 15

minutes.

Frequency Intensity Time Type

which FITT principle does this statement define?

I will jump rope to improve my

coordination 4 days a week for

15 minutes at 120 jumps per

minute.Frequency Intensity Time Type

which FITT principle does this statement define?

Changing from

standard to one-handed push ups.

Frequency Intensity Time Type

which FITT principle does this statement define?

Physical Fitness

is made up of components is achieved by the principles of

and is maintained by

Health RelatedSkill Related

CardiovascularEndurance

MuscularEndurance

MuscularStrength

BodyComposition

Flexibility

Agility

Coordination

Speed

ReactionTime

Power

Balance

Frequency

Intensity

Time Type

Overload

Progression

Specificity

The Big5

The Skilled

6

FITT

OPS

Assignment

You are a fitness guru.

Several people need you to advise them on how to modify their workouts in order

to reach specific goals.

Let’s take a look at an example:

Assignment - example

Yuki Ohno needs to get ready for the Vancouver Olympics. His son Apolo is a favorite for short track speed skating, and Yuki wants to be sure his arm can keep up with all the flag waving to support his son.

Yuki needs to improve:1. His flag waving

endurance2. His flag waving

quickness

Assignment - example

FITNESS/SKILL AREA

FREQUENCY

INTENSITY

TIME TYPE

Muscular Endurance - ARM

3 times a week, 2 times per day

Holding 2 flags in each hand

Waving for 2 sets of 17 min

Side to side flag waving

RecommendedProgression

GOAL: flag waving endurance