TT Fitness Goal Setting Presentation
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This is a presentation I did recently on proper goal setting for success. Much of the presentation is based on the lessons of the Wellcoach program.
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Developing New Fitness Goals
The document outlines 5 key steps to establishing successful fitness goals: 1) Define specific, measurable, achievable, realistic, and timely goals. 2) Devise a plan using backwards planning to reach goals. 3) Understand personal limits like schedule, injuries, and past derailments. 4) Establish a support system of accountable people, not just loved ones, to motivate progress. 5) Be patient, expect pitfalls or setbacks but never give up and keep working the plan.
Basic Principle of Fitness
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3. The specificity principle states that training must target specific muscles and skills for a particular activity.
F.I.T.T. Principles
The document discusses the F.I.T.T. principle for exercise - Frequency, Intensity, Time, and Type. It explains each component of the principle: Frequency refers to how many times per week one should exercise; Intensity refers to how hard the body is working during exercise; Time refers to the duration of exercise sessions; Type refers to the kind of physical activity one engages in. Following the F.I.T.T. principle helps to structure an effective exercise routine tailored to one's interests, skills, and limitations.
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Sports Performance
This document defines and compares physical activity, play, and sport. It also discusses health versus physical fitness, with health relating to total well-being and fitness relating to physical attributes. The document then discusses the three energy systems the body uses - ATP-PC system for short bursts, lactic acid system for durations up to a few minutes, and aerobic system for longer durations. It provides details on how each system works, including the breakdown of fuels like carbohydrates and production of ATP.
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The document discusses the importance of warming up, stretching, and cooling down before and after exercise. It recommends that the warm-up last 5 minutes and involve slow walking or brisk walking. Stretching should be light after warming up and deeper after the workout to improve flexibility and reduce injury risk. The cool-down involves gradually slowing the pace and doing deep stretches to relax the muscles and prevent soreness.
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The document provides important copyright and licensing information for the use of text and images from Qualsafe Ltd publications. It states that copyright is held by Qualsafe Ltd and written permission is required to reproduce or use content from their publications. Licence fees of £1,000 plus VAT per image per year or £1 plus VAT per copy are applicable for unauthorized use of copyrighted material on websites, printed materials, or other formats. The document encourages retaining this information slide to inform future presenters of these licensing requirements.
Recommended
Developing New Fitness Goals
The document outlines 5 key steps to establishing successful fitness goals: 1) Define specific, measurable, achievable, realistic, and timely goals. 2) Devise a plan using backwards planning to reach goals. 3) Understand personal limits like schedule, injuries, and past derailments. 4) Establish a support system of accountable people, not just loved ones, to motivate progress. 5) Be patient, expect pitfalls or setbacks but never give up and keep working the plan.
Basic Principle of Fitness
The document discusses several key principles of fitness training:
1. The overload principle states that the body adapts to stresses placed on it, so training must progressively stress the body in new ways.
2. The FITT principle outlines four ways to achieve overload: frequency, intensity, time, and type of training.
3. The specificity principle states that training must target specific muscles and skills for a particular activity.
F.I.T.T. Principles
The document discusses the F.I.T.T. principle for exercise - Frequency, Intensity, Time, and Type. It explains each component of the principle: Frequency refers to how many times per week one should exercise; Intensity refers to how hard the body is working during exercise; Time refers to the duration of exercise sessions; Type refers to the kind of physical activity one engages in. Following the F.I.T.T. principle helps to structure an effective exercise routine tailored to one's interests, skills, and limitations.
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The document discusses three energy systems - aerobic, anaerobic lactic, and anaerobic alactic. The aerobic system provides energy for low-intensity, long duration activities using oxygen. The anaerobic lactic system provides energy for medium-high intensity activities lasting 10 seconds to 2 minutes producing lactic acid. The anaerobic alactic system provides high-intensity energy bursts under 10 seconds without oxygen or lactic acid. Students learn the characteristics and differences of the three systems through group activities defining each system and performing examples that engage the different energy pathways.
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The Warm-up, stretch and cool-down
The document discusses the importance of warming up, stretching, and cooling down before and after exercise. It recommends that the warm-up last 5 minutes and involve slow walking or brisk walking. Stretching should be light after warming up and deeper after the workout to improve flexibility and reduce injury risk. The cool-down involves gradually slowing the pace and doing deep stretches to relax the muscles and prevent soreness.
Modifiable Risk Factors of Lifestyle Diseases
This document discusses modifiable risk factors for lifestyle diseases. It identifies smoking, including mainstream smoke from lit cigarettes, side stream smoke from others' cigarettes, and third-hand smoke residue on surfaces as risk factors. It also lists poor dietary habits, a sedentary lifestyle, and identifies cardiovascular disease, cancer, diabetes, and chronic respiratory disease as common lifestyle diseases. The document encourages physical activity and a healthy lifestyle to prevent these diseases.
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The document provides important copyright and licensing information for the use of text and images from Qualsafe Ltd publications. It states that copyright is held by Qualsafe Ltd and written permission is required to reproduce or use content from their publications. Licence fees of £1,000 plus VAT per image per year or £1 plus VAT per copy are applicable for unauthorized use of copyrighted material on websites, printed materials, or other formats. The document encourages retaining this information slide to inform future presenters of these licensing requirements.
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Athletics involves competitive running, jumping, throwing and walking events. Track events include sprints, middle-distance races and long-distance races. Field events include throwing competitions like shot put and discus throw, and jumping competitions like long jump and pole vault. Combined events include decathlon and heptathlon where athletes compete in multiple track and field events.
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Principles of Physical Activity
The document outlines several principles of physical activity and training:
1. The overload principle specifies that one must perform physical activity in greater than normal amounts to improve fitness or health.
2. The principle of progression indicates the need to gradually increase overload over time to achieve optimal benefits.
3. The principle of specificity states the need for specific exercises to improve specific fitness components or parts of the body.
4. The principle of reversibility notes that benefits from training are lost if overload is reduced through inactivity or injury.
Components of physical fitness
This document discusses various aspects of physical fitness including health-related fitness, skill-related fitness, and different components of fitness such as cardiovascular endurance, muscle strength and endurance, flexibility, and body composition. It provides definitions and examples of measurements for types of skill-related fitness including speed, balance, coordination, agility, and reaction time. Guidelines are given for improving muscle strength and endurance. Target heart rate zones and how to calculate BMI are also summarized. Potential benefits of exercise and risks of overtraining or injury are outlined.
Aerobic lecture,
Aerobic exercise involves activities that can be sustained for more than a few minutes while elevating the heart rate, such as walking, swimming, and biking. It provides numerous health benefits by strengthening the heart and increasing the muscles' and mitochondria's ability to consume oxygen, which allows the body to burn more fat and calories. Public health guidelines recommend at least 150 minutes of moderate aerobic exercise per week.
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This document provides information about the individual sport of arnis. It discusses the benefits of practicing arnis, which include effective self-defense, physical fitness development, and cultivating mental qualities like alertness and self-discipline. It also outlines the basic techniques of arnis, including proper grip, stances, striking techniques that target vital points, blocking techniques, and anyo combinations. The document concludes with a short assessment to test the reader's understanding of what was covered about arnis.
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The document discusses common sports injuries and first aid treatments. It describes injuries like sprains, strains, fractures, dislocations and more. It also explains the RICE method for treating minor injuries which involves rest, ice, compression and elevation. The document provides guidance on dealing with heat-related issues like cramps and exhaustion during exercise. It concludes with information on fainting and calling for help if an injury is serious.
Fitt principle
The document discusses the FITT principle for exercise prescription, which stands for Frequency, Intensity, Time, and Type. It then provides definitions and guidelines for each factor of FITT. For example, it recommends cardio conditioning 3-5 times per week for frequency, using a target heart rate or talk test to monitor intensity, and aiming for 20-60 minutes for time. The document then covers components of workout plans like repetitions, sets, and estimating one-repetition maximum to determine training load. It concludes with an overview of different types of workouts like strength, hypertrophy, endurance, and maintenance.
Physical fitness
Physical fitness is achieved through physical activity, exercise, nutrition, rest, and stress management. It reduces disease risk, improves health by lowering cholesterol and better sleep, and provides relaxation and stress relief. The key components of physical fitness are cardiovascular endurance, strength, muscular endurance, flexibility, and body composition.
Sport safety and injury prevention
This document discusses sports injuries, including how to prevent and treat them. It defines sports as physical activities involving skill and competition. Safety precautions and protective equipment can help prevent injuries, which commonly include bruises, strains, sprains, tears and broken bones to muscles, ligaments and tendons. The document provides information on concussions, including symptoms and accommodations for students recovering from one. It also covers sprains versus strains and has students complete exercises to reinforce the material, such as identifying injury prevention strategies and signs of a concussion.
PHYSICAL FITNESS
Physical fitness is a state of health and well-being and, more specifically, the ability to perform aspects of sports, occupations and daily activities. Physical fitness is generally achieved through proper nutrition, moderate-vigorous physical exercise, and sufficient rest.
Before the industrial revolution, fitness was defined as the capacity to carry out the day’s activities without undue fatigue. However, with automation and changes in lifestyles physical fitness is now considered a measure of the body's ability to function efficiently and effectively in work and leisure activities, to be healthy, to resist hypo kinetic diseases, and to meet emergency situations.
Health related components of fitness
This document discusses physical fitness and health. It defines physical fitness as the physical attributes related to ability to perform physical activity. Health is defined as complete physical, mental, and social well-being. The five components of health-related fitness are then described: muscular strength, muscular endurance, cardiorespiratory endurance, flexibility, and body composition. Examples of exercises that target each component are provided.
Principles of Training
The document discusses several principles of training: individual needs, progressive overload, specificity, rest and recovery, and reversibility. It explains that training must match an individual's requirements, sport/position, fitness levels, and goals. Progressive overload means gradually increasing the training demands to gain fitness without injury. Specificity means matching training to the activity. Rest and recovery are needed to repair damage from training. The FITT principle refers to frequency, intensity, time, and type of training as ways to progressively overload the body. Reversibility means fitness levels will decline if training is stopped.
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The document discusses physical fitness and its benefits. Physical fitness includes cardiovascular endurance, muscular endurance, muscular strength, flexibility, and lean body composition, achieved through regular exercise. Maintaining physical fitness provides numerous health benefits such as reduced risk of disease, more energy, better stress management, stronger bones and muscles, improved sleep and digestion, and a longer lifespan.
Training Principles of Exercise
The document discusses several principles of exercise and training, including:
1) The principle of overload, which states that the body only gains fitness and health benefits from exercise that pushes it beyond what it normally does.
2) The principle of progression, where exercise intensity should gradually increase over time as the body adapts.
3) The principle of specificity, meaning the type of exercise determines the specific benefits received.
4) The FITT principle which refers to frequency, intensity, time, and type as factors in an effective exercise routine.
Body typing
Sheldon developed a system for classifying human body types based on measurements of muscle, bone, and fat. The three main body types are ectomorph, mesomorph, and endomorph. Ectomorphs tend to be thin and lightly muscled with a focus on the brain and nervous system. Mesomorphs are hard and muscular with a focus on muscles and circulation. Endomorphs are soft-bodied with a focus on the digestive system. Sheldon rated individuals on a scale of 1 to 7 for each body type and classified them based on their highest scores. Certain physical, behavioral, and personality traits are generally associated with each body type.
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The document provides tips on how to set and achieve goals through motivation and goal setting. It discusses defining intrinsic motivation and goals, setting SMART goals, overcoming roadblocks, and re-evaluating goals if not achieved. The key steps are to ask self-reflective questions to identify goals, write down specific and measurable short-term and long-term goals, and view not achieving a goal as a learning experience rather than a failure.
How to set and achieve goals
The document provides tips on how to set and achieve goals through motivation and goal setting. It discusses defining intrinsic motivation and goals, setting SMART goals, overcoming roadblocks, and re-evaluating goals if not achieved. The key steps are to ask self-reflective questions to identify goals, write down specific and measurable short-term and long-term goals, and view not achieving a goal as a learning experience rather than a failure.
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Athletics involves competitive running, jumping, throwing and walking events. Track events include sprints, middle-distance races and long-distance races. Field events include throwing competitions like shot put and discus throw, and jumping competitions like long jump and pole vault. Combined events include decathlon and heptathlon where athletes compete in multiple track and field events.
Arnis is one of the oldest Filipino martial arts involving stick fighting. It originated from weapons-based martial arts in Southeast Asia. Arnis teaches various stick grips, footwork, defenses and striking techniques to vital points of the body. Qualities of a good arnis player include speed, power, timing and endurance.
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Why Exercise Is Important
Exercise is important for both physical and mental health as it can help prevent diseases, improve stamina, strengthen muscles and bones, enhance flexibility, control weight, and improve quality of life. Specifically, exercise reduces the risk of heart disease, cancer, and other illnesses; trains the body to use energy more efficiently; develops muscles, bones and ligaments for increased strength; reduces injuries and improves balance; burns calories to aid in weight control; and reduces stress while lifting moods and aiding sleep.
Principles of Physical Activity
The document outlines several principles of physical activity and training:
1. The overload principle specifies that one must perform physical activity in greater than normal amounts to improve fitness or health.
2. The principle of progression indicates the need to gradually increase overload over time to achieve optimal benefits.
3. The principle of specificity states the need for specific exercises to improve specific fitness components or parts of the body.
4. The principle of reversibility notes that benefits from training are lost if overload is reduced through inactivity or injury.
Components of physical fitness
This document discusses various aspects of physical fitness including health-related fitness, skill-related fitness, and different components of fitness such as cardiovascular endurance, muscle strength and endurance, flexibility, and body composition. It provides definitions and examples of measurements for types of skill-related fitness including speed, balance, coordination, agility, and reaction time. Guidelines are given for improving muscle strength and endurance. Target heart rate zones and how to calculate BMI are also summarized. Potential benefits of exercise and risks of overtraining or injury are outlined.
Aerobic lecture,
Aerobic exercise involves activities that can be sustained for more than a few minutes while elevating the heart rate, such as walking, swimming, and biking. It provides numerous health benefits by strengthening the heart and increasing the muscles' and mitochondria's ability to consume oxygen, which allows the body to burn more fat and calories. Public health guidelines recommend at least 150 minutes of moderate aerobic exercise per week.
physical fitness 7 1st quarter Lesson 5 arnis
This document provides information about the individual sport of arnis. It discusses the benefits of practicing arnis, which include effective self-defense, physical fitness development, and cultivating mental qualities like alertness and self-discipline. It also outlines the basic techniques of arnis, including proper grip, stances, striking techniques that target vital points, blocking techniques, and anyo combinations. The document concludes with a short assessment to test the reader's understanding of what was covered about arnis.
Physical fitness
Here is a presentation about components of physical fitness. Basic knowledge about physical fitness is required in our day to day life.
Sports-related Injuries and First Aid
The document discusses common sports injuries and first aid treatments. It describes injuries like sprains, strains, fractures, dislocations and more. It also explains the RICE method for treating minor injuries which involves rest, ice, compression and elevation. The document provides guidance on dealing with heat-related issues like cramps and exhaustion during exercise. It concludes with information on fainting and calling for help if an injury is serious.
Fitt principle
The document discusses the FITT principle for exercise prescription, which stands for Frequency, Intensity, Time, and Type. It then provides definitions and guidelines for each factor of FITT. For example, it recommends cardio conditioning 3-5 times per week for frequency, using a target heart rate or talk test to monitor intensity, and aiming for 20-60 minutes for time. The document then covers components of workout plans like repetitions, sets, and estimating one-repetition maximum to determine training load. It concludes with an overview of different types of workouts like strength, hypertrophy, endurance, and maintenance.
Physical fitness
Physical fitness is achieved through physical activity, exercise, nutrition, rest, and stress management. It reduces disease risk, improves health by lowering cholesterol and better sleep, and provides relaxation and stress relief. The key components of physical fitness are cardiovascular endurance, strength, muscular endurance, flexibility, and body composition.
Sport safety and injury prevention
This document discusses sports injuries, including how to prevent and treat them. It defines sports as physical activities involving skill and competition. Safety precautions and protective equipment can help prevent injuries, which commonly include bruises, strains, sprains, tears and broken bones to muscles, ligaments and tendons. The document provides information on concussions, including symptoms and accommodations for students recovering from one. It also covers sprains versus strains and has students complete exercises to reinforce the material, such as identifying injury prevention strategies and signs of a concussion.
PHYSICAL FITNESS
Physical fitness is a state of health and well-being and, more specifically, the ability to perform aspects of sports, occupations and daily activities. Physical fitness is generally achieved through proper nutrition, moderate-vigorous physical exercise, and sufficient rest.
Before the industrial revolution, fitness was defined as the capacity to carry out the day’s activities without undue fatigue. However, with automation and changes in lifestyles physical fitness is now considered a measure of the body's ability to function efficiently and effectively in work and leisure activities, to be healthy, to resist hypo kinetic diseases, and to meet emergency situations.
Health related components of fitness
This document discusses physical fitness and health. It defines physical fitness as the physical attributes related to ability to perform physical activity. Health is defined as complete physical, mental, and social well-being. The five components of health-related fitness are then described: muscular strength, muscular endurance, cardiorespiratory endurance, flexibility, and body composition. Examples of exercises that target each component are provided.
Principles of Training
The document discusses several principles of training: individual needs, progressive overload, specificity, rest and recovery, and reversibility. It explains that training must match an individual's requirements, sport/position, fitness levels, and goals. Progressive overload means gradually increasing the training demands to gain fitness without injury. Specificity means matching training to the activity. Rest and recovery are needed to repair damage from training. The FITT principle refers to frequency, intensity, time, and type of training as ways to progressively overload the body. Reversibility means fitness levels will decline if training is stopped.
Creatine and Exercise Performance
Handout slides to our Guru Performance mini presentation on 'Creatine and Exercise Performance - An Introduction'. To watch an animated video version of this presentation go to http://www.GuruPerformance.com and click on videos - where you will find this and many more animated and video presentations relating to Exercise Science and Performance Nutrition.
Physical Fitness
The document discusses physical fitness and its benefits. Physical fitness includes cardiovascular endurance, muscular endurance, muscular strength, flexibility, and lean body composition, achieved through regular exercise. Maintaining physical fitness provides numerous health benefits such as reduced risk of disease, more energy, better stress management, stronger bones and muscles, improved sleep and digestion, and a longer lifespan.
Training Principles of Exercise
The document discusses several principles of exercise and training, including:
1) The principle of overload, which states that the body only gains fitness and health benefits from exercise that pushes it beyond what it normally does.
2) The principle of progression, where exercise intensity should gradually increase over time as the body adapts.
3) The principle of specificity, meaning the type of exercise determines the specific benefits received.
4) The FITT principle which refers to frequency, intensity, time, and type as factors in an effective exercise routine.
Body typing
Sheldon developed a system for classifying human body types based on measurements of muscle, bone, and fat. The three main body types are ectomorph, mesomorph, and endomorph. Ectomorphs tend to be thin and lightly muscled with a focus on the brain and nervous system. Mesomorphs are hard and muscular with a focus on muscles and circulation. Endomorphs are soft-bodied with a focus on the digestive system. Sheldon rated individuals on a scale of 1 to 7 for each body type and classified them based on their highest scores. Certain physical, behavioral, and personality traits are generally associated with each body type.
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The document discusses various principles of training including frequency, intensity, duration, overload, specificity, adaptation, regularity, reversibility, generalisation before specialisation, variety, group vs individual training, and methods of training such as continuous training, weight training, circuit training, and interval training. It provides guidelines for applying each principle and method in a training program, including recommendations for frequency, intensity, duration, and how to progressively overload each system or component to continue driving adaptations from training.
Backstroke
The backstroke is a swimming stroke performed on one's back with alternating circular arm motions and a flutter kick. It provides a full-body workout that strengthens the back, chest, arms, legs, glutes, and core. Swimming backstroke is also a low-impact cardio exercise that can strengthen the heart without high-impact joint stress. It burns calories at a rate comparable to other vigorous activities and can help relieve back pain, correct rounded shoulders, build muscle faster than other exercises, and reduce osteoarthritis pain.
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In this unit, you will be focusing on goal setting and planning. In order to set realistic goals for yourself, you must first have a clear
understanding of what is important to you.
You will also begin planning ahead for your Unit 8 project by setting up an interview with a professional in your chosen field.
Goal Setting
In Unit 7 you investigate the power of setting goals. You seek to recognize the importance of goal setting and actually apply this
S.M.A.R.T. concept to your Unit 7 interview with completion and submission of your project in Unit 8. Goal setting will assist you and
motivate you to reach for success.
Why is Goal Setting Important?
Imagine you decide to build a house. You do not bother with setting any goals for its completion. Wow. What a mess. Imagine you want
to be a doctor when you grow up, but never thought you needed to take a science class in high school, or did not even plan on going to
college.
Goals motivate us.
Goals stimulate your creativity. You use one of the best creative words possible — you visualize. When you engage in visualization,
you are on the top step of Bloom’s Revised Taxonomy. You are fully engaged in critical thinking. Without goals, you will not achieve that
visualization.
Goals guide you.
CS113 Unit 7 Reading page 3
Goals are set to lead you as you move from beginning to end. They carry you along your way.
Goals inspire you.
Goals help you to recognize that you are the creator of your own stories. You can achieve anything that you want to achieve with the
inspiration you will get from goal setting. You will take things one step at a time and with each step you feel the power of completion.
Goals challenge you.
If not for the challenge involved in accomplishing a goal, you would not get past the first step. Goals do not have to be extremely hard to
reach, and they should not be too simple either, as there is no challenge in that. You reach when you set goals. You want that object,
job, or future that.
Brownstone Fitness Mind/Body
The document provides guidance on managing your mindset to achieve fitness goals. It discusses examining beliefs and values, setting specific and measurable goals using techniques like GROW and well-formed outcomes, modeling successful people, replacing negative thoughts with positive ones, focusing initially on a few key areas using the 80/20 rule, and taking incremental steps forward. The overall message is that managing your mindset is critical for long-term success in achieving your best body.
Goal setting
Goal setting provides direction and focus to achieve dreams and wants. Effective goals are specific, measurable, action-oriented, realistic and have a timeframe. The process of setting goals involves identifying goals, strategies to achieve them, selecting the best strategies, and making specific plans. Writing goals down commits a person to accomplishing them. Setting goals provides motivation and commitment to strive for achievement, which leads to benefits like less stress and better performance.
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Goal Setting
The document discusses goal setting and provides guidance on creating SMART goals. It explains that goals keep you focused, motivated, and help track your progress. Goals should be specific, measurable, attainable, realistic, and timely. The document provides examples and tips for writing short, medium, and long term SMART goals in various areas like career and finances. It emphasizes visualizing your goals, putting them in writing, setting deadlines, getting support, and evaluating your progress.
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- 9. My contact information is: Website: www.ttfitness.com Email: bayers@ttfitness.com