Transcript F.I.T.T. & OPS Principles PP

Sunny and 40˚F
October
February
our bodies constantly change to meet the
demands we place on them every day
Physical Fitness
Principles of Training
How can I ensure that the exercises
I
do
Power
Balance
Muscularthe fitness or performance goals
will yield
Strength
Reaction
Time
Agility
Body I have?
Muscular
Composition
Endurance
Speed
Flexibility
HEALTHRELATED
Cardiovascular
Endurance
Frequency
SKILLRELATED
Coordination
FITT
&
OPS
Overload
Intensity
Progressive
PHYSICALLY
FIT YOU!
Time
Type
Specificity
Principles of Training
• Overload
•
fitness improves only when doing more
physical activity than one normally does
Principles of Training
• Overload
•
fitness improves only when doing more
physical activity than one normally does
• Progression
•
the level of training needed to achieve
overload increases as fitness improves
Principles of Training
• Overload
•
fitness improves only when doing more
physical activity than one normally does
• Progression
•
the level of training needed to achieve
overload increases as fitness improves
• Specificity
•
each component of fitness is conditioned
or trained in very specific and differing
ways
which of these are ways to measure OVERLOAD?
Exercise until I
start sweating.
3
Run at a pace that
allows me to talk
but not sing.
Keep my heart
rate range at
60% - 90%
of max.
Work out as hard
as I can.
JUSTIFY
YES
2
YES
NO
1
4
which of these are good examples of SPECIFICITY?
YES
NO
To improve 3
cardiovascular
endurance, train
with bench
pressing.
4 When training for
a sport, one must
consider all the
skills needed for
that sport.
YES
To increase
flexibility, do yoga
training.
2
If planning to run a
marathon, train by
doing sprints and
agility drills.
NO
1
progression:
the level of training needed to achieve overload increases as
fitness improves
Rules of Training
• Frequency
•
the FITT principle
how OFTEN you exercise
Rules of Training
• Frequency
the FITT principle
•
how OFTEN you exercise
•
how HARD you exercise
• Intensity
Rules of Training
the FITT principle
• Frequency
•
how OFTEN you exercise
•
how HARD you exercise
•
how LONG you exercise
• Intensity
• Time
Rules of Training
• Frequency
the FITT principle
•
how OFTEN you exercise
•
how HARD you exercise
•
how LONG you exercise
•
WHAT kind of exercise
• Intensity
• Time
• Type
What does
F requency
I ntensity
T ime
T ype
stand for?
which FITT principles are used in these PROGRESSIONS?
Increasing the
number of reps
using the same
weight.
3
Working out
5 days a week
instead of 3 days.
Frequency
Intensity
4
Running a mile in
8 minutes instead
of 9 minutes.
Changing from
curls with a bar to
curls with
dumbbells.
TYPE
FREQUENCY
2
INTENSITY
TIME
1
Time
Type
which FITT principle does this statement define?
I will work to improve
my coordination 4
days a week.
Frequency
Intensity
Time
Type
which FITT principle does this statement define?
I will jump rope to
improve my
coordination.
Frequency
Intensity
Time
Type
which FITT principle does this statement define?
I will jump rope at
120 jumps per
minute.
Frequency
Intensity
Time
Type
which FITT principle does this statement define?
I will jump rope to
improve my
coordination each
workout for 15
minutes.
Frequency
Intensity
Time
Type
which FITT principle does this statement define?
I will jump rope to
improve my
coordination 4 days a
week for
15 minutes at
120 jumps per minute.
Frequency
Intensity
Time
Type
which FITT principle does this statement define?
Changing from
standard to
one-handed
push ups.
Frequency
Intensity
Time
Type
Physical Fitness
is made up of components
Health RelatedSkill Related
is achieved by the
principles of
Overload
Cardiovascular
Endurance
Body
Composition
The Big
5
Flexibility
Muscular
Endurance
Agility
OPS
Progression
Balance
The
Coordination
Skilled
6
Power
Specificity
and is maintained by
Frequency
Reaction
Time
FITT
Time
Muscular
Strength
Speed
Intensity
Type