A document on what is Physical Fitness Training, what exercises it involves and why it is important.

1. Methods of
PHYSICAL FITNESS
TRAINING
ALECK SIBUSISO MHLONGO
220065201

2. WHY DO WE TRAIN?
 TO DEVELOP MUSCLES
 FOR SPORTS REASONS
 FOR WEIGHT MANAGEMENT
 PHYSICAL AND MENTAL HEALTH
IMPROVEMENT
 TO BE FIT

3. PRINCIPLES OF TRAINING
 SPECIFICITY
 PROGRESSION
 OVERLOAD
 REVERSIBILITY
 TEDIUM
1. SPORT:

4. 1. SPORT:
 SPECIFITY
• THE INDIVIDUAL’S TRAINING PROGRAMME SHOULD BE SPECIFIC TO THEM, INCLUDING THEIR AIM,
THE METHOD ETC
 PROGRESSION
• THE INTENSITY YOU PUT INTO THE EXERCISE MUST INCREASE GRADUALLY, WITHOUT PUTTING TOO MUCH
STRAIN ON ONESELF
 OVERLOAD
• IMPROVED FITNESS REQUIRES A CERTAIN OVERLOAD ON THE AMOUNT OF EXERCISE YOU WORK IN
 REVERSIBILITY
• TRAINING MUST BE SUSTAINED, OTHERWISE FITNESS LEVEL WILL START TO DECREASE
 TEDIUM
• TRAINING SHOULD BE INTERESTING AND SPONTANEOUS AS TO AVOID BOREDOM AND LIKELY QUITTING

5. PRINCIPLES OF TRAINING
 FREQUENCY
 INTENSITY
 TIME
 TYPE
2. FITT:

6. 2. FITT:
 FREQUENCY
• HOW OFTEN DO YOU TRAIN
 INTENSITY
• HOW HARD DO YOU TRAIN
 TIME
• HOW LONG DO YOU TRAIN
 TYPE
• WHAT TRAINING METHOD DO YOU USE

7. THE FIVE TRAINING
METHODS
 INTERVAL
 CONTINUOUS
 CIRCUIT
 WEIGHT
 CROSS

8. INTERVAL TRAINING
 ITS MAIN AIM IS TO IMPROVE SPEED AND
CARDIOVASCULAR FITNESS
 IT IS ABOUT HIGH INTENSITY AND IS DONE AT A
FAST PACE
 HIGH INTENSITY OF EXERCISING, THEN RESTING.
 EXAMPLES INCLUDE JOGGING AND WALKING.

9. CONTINUOUS TRAINING
 STEADY TRAINING
 THERE IS NO RESTING IN
BETWEEN
 IT IS ABOUT LOW-INTENSITY
EXERCISES
 IT IS GOOD FOR THE
IMPROVEMENT OF
CARDIOVASCULAR FITNESS
 EXAMPLES COULD BE
RUNNING, CYCLING ETC

10. CIRCUIT
TRAINING
 IT IS GOOD FOR IMPROVING STRENGTH, STAMINA AND
FLEXIBILITY
 WORKS A PARTICULAR GROUP OF MUSCLES AT ONE
PARTICULAR TIME
 IT HAS A WIDE RANGE OF TRAINING EXERCISES, MAKING IT
INTERESTING
 EXAMPLES INCLUDE SQUATS, LUNGES, JUMPING JACKS ETC

11. WEIGHT TRAINING
 PROGRESSIVE RESISTANCE THAT LEADS TO
PROGRESSIVE OVERLOAD
 IT IS USED TO INCREASE MUSCULAR STRENGTH &
ENDURANCE, SPEED, AND DEVELOP MUSCLE SIZE
 EXAMPLES INCLUDE BACK LIFTING, BICEP CURLS
ETC

12. CROSS TRAINING
 IT IS MOSTLY USED BY ATHLETES TO ACHIEVE
OVERALL FITNESS
 IT INCORPORATES EXERCISES FROM OTHER
METHODS
 IT IS BENEFICIAL BECAUSE IT DOES NOT CAUSE
MUCH STRAIN ON THE INDIVIDUAL

13. ADVANTAGES OF PHYSICAL FITNESS
 IMPROVES BRAIN HEALTH
 DEVELOPS FLEXIBILITY
 REDUCE THE RISK OF HEART DISEASES AND OTHERS
 IMPROVES MUSCLE STRENGTH
 KEEP WEIGHT IN CHECK
 IMPROVES BLOOD CIRCULATION AND MANY MORE

14. REFERENCES
 PHULKAR, A. (2017). CIRCUIT TRAINING PPT [AUTOSAVED]. AVAILABLE FROM SLIDESHARE AT
HTTPS://WWW.SLIDESHARE.NET/ASHISHPHULKAR/CIRCUIT-TRAINING-PPT-AUTOSAVED (ACCESSED 26
AUGUST 2022)
 HUTCWORK, D. (2013). PRINCIPLES AND METHODS OF TRAINING. AVAILABLE FROM SLIDESHARE AT
HTTPS://WWW.SLIDESHARE.NET/DANHUTCHWORK/PRICIPLES-AND-METHODS-OF-TRAINING?QID=C4D23ADF-A
88D-4884-A7C2-9F69B0C95877&V=&B=&FROM_SEARCH=7
(ACCESSED 26 AUGUST 2022)
 CUNLIFFE, J. (2014). GSCE PHYSICAL EDUCATION. AVAILABLE FROM SLIDESHARE AT
HTTPS://WWW.SLIDESHARE.NET/JOSHCUNLIFFE94/GCSE-PHYSICAL-EDUCATION?QID=2C689C21-708C-4D72-B
CF2-12EEF38AE9B3&V=&B=&FROM_SEARCH=5
(ACCESSED 26 AUGUST 2022)
 MSEIJ, O. (2013). 4 TRAINING METHODS. AVAILABLE FROM SLIDESHARE AT
HTTPS://WWW.SLIDESHARE.NET/MSEIJ1/4-TRAINING-METHODS (ACCESSED 26 AUGUST 2022)
 PINNACLE HEALTH. (2010). CIRCUIT TRAINING. AVAILABLE FROM SLIDESHARE AT
HTTPS://WWW.SLIDESHARE.NET/MSEIJ1/4-TRAINING-METHODS (ACCESSED 26 AUGUST 2022)