The document outlines 7 principles of training:
1. Individual needs - training should be tailored to each individual's body type, sport, fitness levels and goals.
2. Specificity - training should match the specific requirements of one's activity or position. For example, a goalkeeper trains differently than an outfield player.
3. Progressive overload - training should gradually increase workload over time to improve fitness without injury through increased demands.
4. Rest and recovery - rest and adequate recovery time between sessions is needed to allow the body to adapt to exercise.
5. FITT principle - the Frequency, Intensity, Time and Type of exercise should be considered to effectively plan training sessions.
6. Revers
Fitness program: 5 steps to get started
Are you thinking about starting a fitness program? Good for you! You're only five steps away from a healthier lifestyle.
1. Assess your fitness level. You probably have some idea of how to fit you are. But assessing and recording baseline fitness scores can give you benchmarks against which to measure your progress. To assess your aerobic and muscular fitness, flexibility, and body composition.
2. Design your fitness program. It's easy to say that you'll exercise every day. But you'll need a plan.
3. Assemble your equipment. You'll probably start with athletic shoes. Be sure to pick shoes designed for the activity you have in mind. For example, running shoes are lighter in weight than more supportive cross-training shoes.
4. Get started
Start slowly and build up gradually. Give yourself plenty of time to warm up and cool down with easy walking or gentle stretching. Then speed up to a pace you can continue for five to 10 minutes without getting overly tired. As your stamina improves, gradually increase the amount of time you exercise. Work your way up to 30 to 60 minutes of exercise most days of the week.
Break things up if you have to. You don't have to do all your exercise at once so you can weave in activity throughout your day. Shorter but more-frequent sessions have aerobic benefits, too. Exercising in short sessions a few times a day may fit your schedule better than a single 30-minute session. Any amount of activity is better than none at all.
Be creative. Maybe your workout routine includes various activities, such as walking, bicycling, or rowing. But don't stop there. Take a weekend hike with your family or spend an evening ballroom dancing. Find activities you enjoy to add to your fitness routine.
Listen to your body. If you feel pain, shortness of breath, dizziness, or nausea, take a break. You may be pushing yourself too hard.
Be flexible. If you're not feeling good, permit yourself to take a day or two off.
5. Monitor your progress. Retake your fitness assessment six weeks after you start your program and then again every few months. You may notice that you need to increase the amount of time you exercise to continue improving. Or you may be pleasantly surprised to find that you're exercising just the right amount to meet your fitness goals. Starting an exercise program is an important decision. But it doesn't have to be an overwhelming one. By planning carefully and pacing yourself, you can establish a healthy habit that lasts a lifetime. (Mayo Clinic)
Fitness program: 5 steps to get started
Are you thinking about starting a fitness program? Good for you! You're only five steps away from a healthier lifestyle.
1. Assess your fitness level. You probably have some idea of how to fit you are. But assessing and recording baseline fitness scores can give you benchmarks against which to measure your progress. To assess your aerobic and muscular fitness, flexibility, and body composition.
2. Design your fitness program. It's easy to say that you'll exercise every day. But you'll need a plan.
3. Assemble your equipment. You'll probably start with athletic shoes. Be sure to pick shoes designed for the activity you have in mind. For example, running shoes are lighter in weight than more supportive cross-training shoes.
4. Get started
Start slowly and build up gradually. Give yourself plenty of time to warm up and cool down with easy walking or gentle stretching. Then speed up to a pace you can continue for five to 10 minutes without getting overly tired. As your stamina improves, gradually increase the amount of time you exercise. Work your way up to 30 to 60 minutes of exercise most days of the week.
Break things up if you have to. You don't have to do all your exercise at once so you can weave in activity throughout your day. Shorter but more-frequent sessions have aerobic benefits, too. Exercising in short sessions a few times a day may fit your schedule better than a single 30-minute session. Any amount of activity is better than none at all.
Be creative. Maybe your workout routine includes various activities, such as walking, bicycling, or rowing. But don't stop there. Take a weekend hike with your family or spend an evening ballroom dancing. Find activities you enjoy to add to your fitness routine.
Listen to your body. If you feel pain, shortness of breath, dizziness, or nausea, take a break. You may be pushing yourself too hard.
Be flexible. If you're not feeling good, permit yourself to take a day or two off.
5. Monitor your progress. Retake your fitness assessment six weeks after you start your program and then again every few months. You may notice that you need to increase the amount of time you exercise to continue improving. Or you may be pleasantly surprised to find that you're exercising just the right amount to meet your fitness goals. Starting an exercise program is an important decision. But it doesn't have to be an overwhelming one. By planning carefully and pacing yourself, you can establish a healthy habit that lasts a lifetime. (Mayo Clinic)
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5. MATCHING TRAINING TO THE REQUIREMENTS OF AN INDIVIDUAL.
1.Body Build
2.The sport (and position played)
3.Your aims
4.Current fitness levels/ Age/ Gender.
People respond differently to exercise so in
order to maximise the benefits, therefore training
programmes should be built around the person’s
needs and capabilities.
INDIVIDUAL NEEDS
7. MATCHING TRAINING TO THE
REQUIREMENTS OF AN ACTIVITY.
Example: a shot putter would train
differently to a runner.
There is a need for specific training within
a sport too…
A goal keeper would train differently to an
outfield player.
A sprinter would train on SPEED while a
long distance runner on CV.
8. ▶ YOU NEED TO TRAIN SPECIFICALLY TO
DEVELOP THE RIGHT…
• muscles – if your sport requires a lot of running, work mainly on
your legs.
• type of fitness – do you need strength, speed, stamina or a
combination?
• skills – you need to practice any relevant skills like kicking, serving
and passing.
Remember that:
specific individuals respond differently to the same
exercise. Training may need to be adapted to suit the
needs of different participants.
10. Gradually increase the amount of overload so as to gain fitness
without the risk of injury
Unless the body is subjected to increased demands, improvements in
physical fitness will not be made.
•If a PEP is to be effective, it must place increased & specific
demands on the body.
•If training levels remain the same, then the programme will only be
maintaining the participants level of fitness, not improving it.
Exercise needs to continually overload the body if
positive adaptations (change) are to continue to take
place.
12. Rest: The period of time allocated to recovery.
The body is able to change and adapt to the stress of
the workout.
Recovery: The time required to repair damage to the body
caused by training or competition.
It can be improved in a variety of ways, such as
effective nutrition and hydration, light aerobic exercise and
stretching sessions.
Rest and recovery are required to allow the
body time to adapt to exercise.
13. ▶Adaptation is reacting to a hard training session by
increasing the ability to
cope with future gruelling sessions.
Rest and recovery are required to allow the
body time to adapt to exercise.
15. FITT
• Exercise must be observed in accordance to the intensity,
duration and frequency of the specific activity.
• The FITT principle is used to help plan training sessions
over short, medium and long periods of time.
16. F – Frequency
How regularly/ how many times a week?
refers to the number of exercise sessions and
individual performs per week
I – Intensity
How hard you train
indicates how hard the exercise can be
performed.
T – Time
How long each session must be?
refers to the length of each exercise
T – Type
(yoga, jogging, boxing, skipping
Specific training you do
19. Adaptations which occur through exercise are reversible, so when training is stopped for prolonged
periods the adaptations from previous exercise will be lost.
▶Training effects are reversible.
▶Strength and speed are gradually lost with muscles losing their tone
and size, commonly known as: Muscular Atrophy
IF YOU DON’T USE IT, YOU LOSE IT!
20.
21.
22. ACTIVITY 1 : LET’S EXPLAIN IT!
OPEN YOUR GOGGLE CLASSROOM AND ANSWER THE
ACTIVITY POSTED (GOOGLE FORM)
