Introduction to fitness training

1. INTRODUCTION TO
FITNESS TRAINING
Building foundation

2. Why Exercise ?
• To be generally fit, you need to be in good health
and able to carry out everyday tasks comfortably.
• Exercise can be defined as healthy physical
exertion.
• Exercise is an activity you do to improve your health
and fitness. It is the link between them.

3. General benefits of
exercise
• Improved health
• Stronger muscles
• Better flexibility
• Improved posture
• Improved heart and lung system
• Better appetite
• Feeling more relaxed
• Better social life
• Improved quality of life
• Reduced risk of disease and ill-health

4. Benefits of Exercise
•Physical
•Mental
•Social

5. Physical Domain
• Improves physical fitness
• Strengthens heart and skeletal muscles
• Strengthens bones and connective tissues
• Improves posture
• Improves Physical appearance
• Enhances appetite
• Improves sleep and general Health

6. Mental Domain
• Able to cope with Stress
• Able to control emotions
• Able to Enjoy Yourself
• Feelings of self-confidence and self-esteem

7. Social Domain
• Provides opportunities for socialisation
• Improves Social Skills
• Friends and support

8. Training Methods
1. INTERVAL - speed
2. TEMPO / CONTINUOUS - stamina
3. CIRCUIT - endurance
4. WEIGHTS - strength
5. PLYOMETRIC – speed, strength and endurance

9. INTERVAL TRAINING
• It is a type of physical training that involves bursts of
high-intensity work interspersed with periods of low-
intensity work. The high-intensity periods are
anaerobic exercise, while the recovery periods may
involve either complete rest or an activity of lower
intensity.
• INTERVAL TRAINING is particularly suitable for team
game players, as it consists of short bursts followed
by slow walking or stopping.

10. INTERVAL TRAINING
Advantages:
•Improves an athlete's aerobic capacity to exercise
longer at varying intensities.
•Enhance an athlete's lactate threshold for
performance in long distance running such as a
Marathon.
•It includes repetitions of high quality, which raises the
pulse into the TRAINING ZONE.
•Most effective for fat loss program due to metabolism
boosting effects.

11. INTERVAL TRAINING
Types of Variations
•"Walk-back sprinting“
•Fartlek training

12. INTERVAL TRAINING
"Walk-back sprinting“
•Sprints a short distance (100 to 800m), then walks
back to the starting point (the recovery period).
•Repeat a certain number of times.
•For Video

14. INTERVAL TRAINING
Fartlek training (means 'speed play')
•Named and developed by Swedes.
•Consists of distance running "anywhere" with bursts
speed at irregular points and recover for a few
minutes.
•An efficient training method that helps athletes
avoid injuries and provides the opportunity to
increase one's intensity without burning oneself out.
•For Video

16. INTERVAL TRAINING
Disadvantages:
•It is demanding on the participants. You need
determination and perseverance.
•During Fartlek Training, it is difficult to monitor the
effort put in by participants due to variations in
distance and intensity within the training session

17. Tempo/continuous Training
• It is a steady run of moderate to long distance that's
performed at a moderate to moderately hard
pace.
• It could start with brisk walk or slow jog initially and
eventually maintaining a constant pace for a
distance.
• In continuous training the athlete does not stop
training.
• For Video

18. Tempo/continuous Training
Advantages:
•Builds up your stamina for long distance running.
•It effectively improves your aerobic fitness.
•The idea behind tempo training is to run at a pace
that gets your anaerobic energy to produce and
process a lot of lactic acid.
•Improves your ability to hold a specific pace for long
periods of time.
•It can take place in a variety of places and does not
require special equipment.
•It can be adapted to suit individual needs.

19. Tempo/continuous Training
Disadvantages:
•Can be boring, needs a lot of self discipline to train
regularly.
•It does not improve sprint speed.

21. CIRCUIT TRAINING
• A form of conditioning combining resistance
training and high-intensity aerobics.
• It is designed to be easy to follow and target
strength building, cardiovascular fitness and
muscular endurance (SCM).
• An exercise "circuit" consisting of various stations.
The rest time between each station is short.
• When one circuit is complete, rest for 1 to 3 mins
and begin the first station again.
• For video

22. CIRCUIT TRAINING
• Strength training is exercising with the goal of
increasing your physical strength.

23. CIRCUIT TRAINING
• Cardiovascular fitness refers to the ability of your
heart, lungs and organs to consume, transport and
utilize oxygen. The maximum volume of oxygen your
body can consume and use is your VO2 Max. When
you exercise regularly, you can increase your
cardiovascular fitness as your heart becomes more
efficient at pumping blood and oxygen to the
body, and the body becomes more efficient at
using that oxygen.

24. CIRCUIT TRAINING
• Muscular endurance is the ability of a muscle or
group of muscles to sustain repeated contractions
against a resistance for an extended period of time.

27. CIRCUIT TRAINING
Advantages:
•It offers a much more general all round fitness.
•It can include strength, endurance, flexibility and
speed.
•It includes both aerobic and anaerobic activities.
•It provides a variety and activities can be fun.
•Can accommodate a large number of participants.

28. CIRCUIT TRAINING
Disadvantages:
•It can be time consuming to set-up.
•Good planning is necessary to get an effective
programme.

29. WEIGHTS TRAINING
• Weight training is a type of strength training that
uses weights for resistance. It challenges your
muscles by providing a stress to the muscle that
causes it to adapt and get stronger.
• It can be performed with free weights, such as
barbells and dumbbells, or by using weight
machines.
• Weights training uses progressive resistance, either in
the form of actual weight lifted or in terms of the
number of times the weight is lifted.
• You can train alone.
• For Video

30. WEIGHTS TRAINING
Comparison between free weights and
weights machine
Free weights (Advantages)
•Moveable can be used at any place.
•Less costly the multi station machine.
•Can be used to simulate specific movement in a skill.
Free weights (Disadvantages)
•Can pose a danger if not handled with care.
•Need a spotter , if heavy loads are concerned.

31. WEIGHTS TRAINING
Comparison between free weights and
weights machine
Weights Machine (Advantages)
•Safer to handle.
•Offers a variety of exercises
•Resistance can be changes easily and quickly.
•No assistance required.
Weights Machine (Disadvantages)
•Not all exercises are available.
•Equipment is bulky, heavy and difficult to move.
•Generally, more expansive than free weights

32. WEIGHTS TRAINING
Benefits of weights training
•Helps in raising your metabolism. Thus, build lean
muscle and burn fat.
•Strengthen bones.
•Builds your confidence and self-esteem.
•Decreases your chances of injuries.
•Increases your muscular endurance.
•Develop muscle bulk.
•Improves your balance and coordination.
•Rehabilitation after injury.

33. PLYOMETRIC TRAINING
• Plyometrics or "plyos" are a type of exercise
designed to produce fast and powerful
movements.
• It is a form of power training that enhances
powerful and explosive reaction of an athletic
through powerful muscular contractions during
rapid movements.
• It uses activities such as jumps, leaps, hops, springs
and throws with the aim of stretching and
shortening the muscles quickly to produce
movement.
• The combination of speed and strength = power.
• For video

34. PLYOMETRIC
TRAINING
Advantages:
•It is an effective method for power that suits
performance.
•Minimal equipment is required to set up.
•Develops both speed and strength.
Disadvantages:
•Correct technique must be used during training.
•It has to be done properly for maximum benefit.
•Not suitable to novice.
•Not suitable for children below the age of 14.

35. What is F.I.T.T ?
• Training programmes are generally designed
following the F.I.T.T principles.
• The F.I.T.T. principle is a basic philosophy of what is
necessary to gain a training effect from an exercise
program
• F stands for Frequency
• I stands for Intensity
• T stands for Time
• T stands for Type

36. What is F.I.T.T ?
• F: Frequency is the number of times you exercise
each week.
• Following any form of fitness training, the body goes
through a process of rebuild and repair to replenish
its energy reserves consumed by the exercise.
• The frequency of exercise is a fine balance
between providing just enough stress for the body
to adapt to and allowing enough time for healing
and adaptation to occur...

37. What is F.I.T.T ?
I : Intensity is how hard you are working while you are
exercising.
•Heart rate can be used to measure the intensity of
cardior-respiratory training. Workload is used to define
the intensity of resistance training.

38. What is F.I.T.T ?
T: Type is the type of exercise you are doing.
•The third component in the F.I.T.T principle dictates
what type or kind of exercise you should choose to
achieve the appropriate training response.

39. What is F.I.T.T ?
T : Time is the total amount of time that is spent
exercising in one session.
•The final component in the FITT principle of training is
time - or how long you should be exercising for. Is
longer better?