fitness and training programs, time

1. FITNESS & TRAINING
PROGRAMS

2. EXERCISE PHYSICAL ACTIVITY
 Subset of physical
activity: a planned,
structured, repetitive
movement of the body
designed to improve or
maintain physical
fitness
 Any body movement
carried out by the
skeletal muscles and
requiring energy

3.  To improve fitness levels
 To develop a certain groups/groups of
muscles
 To control weight
 To improve posture
 To strengthen the skeleton
 To improve blood circulation
 To manage stress and improve mood
 To control our weight

4.  Train the way you want
your body to change
 Train regularly
 Start slowly, and get in
shape gradually
 Warm up before
exercise
 Cool down after
exercise
 Exercise safely
 Listen to your body,
and get adequate rest
 Try training with a
partner
 Vary your activities
 Train your mind
 Fuel your activity
appropriately
 Have fun
 Track your progress

5.  1. Make sure exercise is safe for you – if unsure
ask your doctor!
 2. Decide what you want to train – do I want to be
heart fit? – do I want to get muscles? – do I want
to lose weight? (fitness tests can help you know
your strengths and weaknesses)
 Set goals – what do you want to achieve and
when
 Select the activities you want to do – make it as
interesting and fun as you can so you can stick to
it!

6.  Everyone should perform a warm up prior to
each training session
 A general activity session where you are
training your muscles for your goals
 A cool down after any training, relax for 5-
10 minutes by stretching, which could
possibly prevent soreness

7.  Used to prepare the body for physical exercise
 Prevents injury from doing strenuous activity when
your body isn’t ready for it.
 The basic requirements need to be satisfied are:
 The pulse rate should be gradually raised to a level
approaching that experienced during the activity
(doing a slow cardio activity to get the body
moving)
 The muscles should be stretched so that they are
ready for harder work.

8.  The purpose of the cool down is the opposite of
the warm up
 When the body has been working hard it must
allowed to return gradually to its normal resting
state
 The main two reasons for a cool down (warming
down) are:
 1 – Reduce your heart rate back to a normal
resting one.
 2 – Removing lactic acid from the muscles so that
we don’t feel too sore the next day.

10.  In developing a training or exercise programme
we need to consider a few things…
 SPECIFICITY
 OVERLOAD
 THE F.I.T.T PRINCIPLE

11.  SPECIFICITY - training must be specific to the
sport or activity, the type of fitness required and
the particular muscle groups. For example,
marathon runners will do mostly endurance
work (long runs). Whereas, swimmers exercise
‘swim specific muscles’
 OVERLOAD - training must be raised to a higher
level than normal to create the extra demands
to which the body will adapt. This can be done
in three ways: - working harder (intensity),
training more often (frequency), working longer
(duration)

12.  All training programs should include the following:
 FREQUENCY - how often. Experts suggest that at a
basic level three sessions per week is the minimum
frequency that is needed to acquire and maintain a
healthy fitness level.
 INTENSITY - how hard. For general improvement of
health it is essential that the heart rate is raised to
between 60 and 85 % of the maximum heart rate
(MHR) for a specific age. This is known as the safe
training zone. MHR =( (220-your age)*60)/100

13.  MHR =( (220-your age)*60)/100

14.  TIME - for most people 30 minutes exercise will
raise the heart rate above 60 % of the MHR.
 TYPE - the type of training activity will reflect
the groups or individual’s specific needs – for
example if I am a weightlifter I don’t want to run
for 2 hours a day…I want to lift weights and
build my muscles up.

15. IMMEDIATE SHORT-TERM
 BREATHING – I am taking more oxygen into my body so my breathing
becomes faster.
 PULSE RATE – my heart is pumping more blood to my muscles so it is beating
faster.
 CIRCULATION – blood is moving faster around my body to make my muscles
move.
 MUSCLES – get more blood flowing into them which makes them more supple
and less likely to tear or strain
 SWEATING – our body works to cool us and remove bad wastes through our
pores. We start to clean our body.

16. LONG TERM EFFECTS OF EXERCISE
 GENERAL WELL BEING - we are able to cope
with the demands of everyday living (less stress,
better appetite, sleep better)
 HEART RATE – our resting rate falls making us
generally fitter.
 BODY COMPOSITION – our body looks better
 MUSCLE SIZE – we get defined muscles
 AN OVERALL HEALTHIER PERSON!!!


18.  http://www.youtube.com/watch?v=JjVsTG5_j
U0&feature=related