Fitness Training Principles
What does the FITT principle stand for?
Frequency, intensity, time, type
Number of exercise sessions per week
Training frequency
What are the three areas that make up well-being?
Physical well-being
Mental well-being
Social well-being
Cardiorespiratory endurance test
1 mile walk
Name at least 3 health-related components of fitness.
Cardiovascular Endurance
Muscular Endurance
Flexibility
Strength
Speed
Power
In order to improve a particular skill, your training must be as close in action as it can be to the end result
Specificity principle
To maintain fitness, train this many times per week
2-3
What is a balanced diet?
One that matches your energy needs and gives the right mix of nutrients
Two ways to test muscular strength
Grip dynamometer or 1RM
The ability of your muscles to work continuously without getting tired.
Muscular Endurance
Increasing the intensity, frequency, or time applies this principle
Overload
For cardiorespiratory fitness, intensity should be how much of your max heart rate
50-85%
Give two ways in which sport can help your physical well being.
Your heart, lungs, and other body systems grow strong and healthy. Lack of illness contirutbes to your enjoyment of health. your body shape improves and your feel good and look good
Sit and reach
Part 1: What does speed equal? (Equation)
Part 2: Provide two examples in sport
Part 1: Speed = Distance / Time
Part 2: 100m Sprint, Throwing a rounder's ball to a base, Sprint cycling, Chasing a through-ball in football
Use it or lose it
Reversibility principle
A work-to-rest ratio of 1:2 means
The rest phase is two times the length of the work phase
How can sport help you mentally?
you learn to cope with stress
you learn to control your emotions
helps with self esteem self worth
Maximum aerobic capacity
VO2max
Determined by joint structure and muscle elasticity
Flexibility
After a period of training, the load that previously created a level of stress will no longer be enough
Progression principle
Training volume
What is your basal metabolic rate?
The amount of energy you need to stay alive, awake, and comfortably warm
Name 2 different options for testing muscular endurance
1 minute sit-up, pull-ups/flexed arm hang, push-ups, continuous burpees
What is essential for most fundamental skills? (Hint: 2 for 1)
Coordination