FITT 2 FITNESS EXERCISES Course

FITT 2 Fitness Exercises Course Overview

• Provides training in core stability, strength, and mobility
• Covers goal setting, exercise progression, and regression, as well as periodic assessment for developing various fitness components

Benefits of Exercise

• Hypokinetic diseases are associated with inactivity and poor fitness, including obesity, high blood pressure, high cholesterol, osteoporosis, osteoarthritis, lower back pain, and type 2 diabetes mellitus
• Physically active people have a 33-50% lower risk of developing type 2 diabetes compared to inactive people
• Exercise can improve overall health and well-being

Warm-up and Cool-down Exercises

• Purpose of warm-up: to raise body temperature to 39-40 degrees, increasing muscle and tendon extensibility, and preparing muscles for exercise
• Types of warm-up:
  • Passive warm-up: increases body temperature through external means (e.g., bath, massage)
  • General warm-up: increases body temperature through general rhythmic body movements (e.g., jogging, cycling, rowing)
  • Exercise-specific warm-up: increases body temperature while using specific muscle groups to be used in the exercise
• Purpose of cool-down: to return the body to a pre-exercise state, reducing muscle soreness and improving flexibility
• Types of stretching:
  • Static stretching: holding the stretch to the end of the muscle's movement, normally held for 8-10 seconds
  • Dynamic stretching: preparing for exercise by mimicking the movements of the activity

Training Principles

• SPORT Principles:
  • Specificity: tailoring the program to the client's goals
  • Progression: increasing the level of fitness over time
  • Overload: gradually increasing the stress placed on the body during exercise
  • Reversibility: entering the maintenance phase of training once the client has reached their intended goal
  • Tedium: avoiding boredom and mental fatigue during training

Fitness Components

• Cardio training: improving cardiovascular health and endurance
• Core training: strengthening the muscles of the core
• Circuit training: a series of exercises performed in a specific order
• Plyometric training: high-intensity, explosive movements
• High-intensity interval training (HIIT): alternating between high-intensity exercise and rest periods
• TABATA: a specific form of HIIT involving 20 seconds of all-out effort followed by 10 seconds of rest
• Weight training: using weights to improve strength and muscle mass
• Fartlek training: a Swedish term meaning "speed play," involving varying intensities and speeds during exercise