FITT2

Goal Definitions

• A goal is a specific target or objective pursued by a person or organization
• Achieving a goal requires effort, planning, and action

Types of Goals

• Short-term goals are achievable in days, weeks, or months and often serve as steps toward larger objectives
• Long-term goals are significant objectives requiring years of sustained effort and planning
• Professional goals are career-related targets like promotions or project completion

Goal Setting Definition

• Goal setting is the process of defining objectives and planning actions to achieve them
• Goal setting provides direction and ensures measurable progress

Types of Goal Setting

• Proactive goal setting involves advance planning to improve a situation or reach a milestone
• Reactive goal setting occurs in response to external challenges, aiming to solve immediate problems
• Outcome goal setting focuses on the end result, like winning a competition

Principles of Goal Setting

• Goals should be challenging yet attainable to motivate effort
• Commitment and dedication are essential for success
• Continuous feedback is important for tracking progress and making adjustments

S.M.A.R.T. Goal Theory

• S.M.A.R.T. is a framework for setting clear, achievable goals
• "S" stands for Specific: Goals should be clear and unambiguous
• "M" stands for Measurable: Progress should be trackable with criteria for completion
• "A" stands for Achievable: Goals should be realistic and attainable
• "R" stands for Relevant: Goals should align with values and long-term objectives
• "T" stands for Time-bound: A specific timeframe should be set

Eating Disorders

• Eating disorders are psychological conditions characterized by abnormal eating habits
• These disorders involve excessive focus on food and body weight, impacting physical and mental well-being
• Eating disorders can be serious, potentially requiring professional intervention

Common Types of Eating Disorders

• Anorexia Nervosa is marked by an extreme fear of gaining weight leading to self-imposed starvation and low body weight and a distorted body image
• Bulimia Nervosa involves binge eating followed by compensatory behaviors to avoid weight gain, those affected may maintain a normal weight
• Binge Eating Disorder (BED) is characterized by recurring episodes of consuming large food quantities without compensatory behaviors and feelings of shame, distress, or guilt
• Pica causes individuals to crave and consume non-food items and it often occurs in children, pregnant women, or individuals with developmental disorders

Sports Nutrition

• Sports nutrition is the study of nutrition and diet in relation to athletic performance
• Sports nutrition focuses on how food and supplements impact energy levels, endurance, recovery, and overall health
• Sports nutrition aims to optimize performance, improve recovery, and maintain a healthy body for athletes

Key Components of Sports Nutrition

• Carbohydrates are the primary energy source, providing glucose stored as glycogen
• Sources of carbohydrates include whole grains, fruits, vegetables, pasta, and rice
• Protein is essential for muscle repair and growth and athletes, especially those in strength training, need higher protein intake
• Protein sources include lean meats, fish, dairy, legumes, tofu, and nuts
• Healthy fats provide long-lasting energy and help absorb fat-soluble vitamins and they also support hormonal function
• Fat sources include avocados, nuts, seeds, olive oil, and fatty fish
• Vitamins and minerals play a critical role in energy production, muscle function, immune support, and injury prevention
• Examples include calcium and vitamin D for bone health, iron for oxygen transport, and vitamins C and E as antioxidants
• Hydration helps regulate body temperature, transport nutrients, and remove waste products
• Electrolyte-replenishing drinks (containing sodium, potassium, etc.) may be needed during intense exercise to replace minerals lost through sweat
• Supplements may enhance performance or fill nutritional gaps, common supplements include protein powders, creatine, and energy gels

Sports Nutrition Strategies

• Pre-exercise nutrition involves a balanced meal or snack 1-3 hours before exercise, focusing on easily digestible carbohydrates and moderate protein
• During exercise nutrition, athletes in longer sessions may need carbohydrates from sports drinks or energy gels for quick energy and hydration
• Hydration during exercise is important to replace fluids lost through sweat and maintain electrolyte balance
• Post-exercise nutrition entails consuming protein for muscle repair and carbohydrates to replenish glycogen stores within 30–60 minutes
• Post-exercise, a protein shake with fruit or a grilled chicken sandwich with vegetables is a good option

Modalities/Supplementary Activities to Improve Performance

• Warm-up exercises prepare the body for intense activity by increasing heart rate and blood flow to muscles
• Warm-ups enhance flexibility, reduce injury risk, and improve overall performance

Dynamic Exercises

• Dynamic exercises involve continuous movement to warm up muscles and increase range of motion
• Dynamic exercises activate muscles and prepare the body for strenuous activity
• Examples of dynamic exercises: leg swings, arm circles, walking lunges, high knees, butt kicks which increase heart rate and mobilize joints

Static Exercises

• Static exercises involve holding a position to improve flexibility and range of motion
• Static exercises are typically used after exercise but can be included in warm-ups to target specific muscle groups
• Examples of static exercises include standing quadriceps stretch, calf stretch, or hamstring stretch held for 10–30 seconds

Cool-Down Exercises

• Cool-down exercises performed after intense physical activity gradually reduce heart rate, stretch muscles, and prevent injury
• Cool-down Exercises help the body return to its resting state and promote recovery
• Examples of cool-down exercises include gentle jogging or walking followed by static stretching (e.g., quadriceps stretch, hamstring stretch, and shoulder stretch)
• The goal is to reduce muscle soreness and promote flexibility

Principles of Training

• Specificity: Training should be tailored to the specific goals, demands, and movements of the sport or activity
• Progression: Gradually increase intensity, duration, or frequency to continue improvements and avoid plateaus
• Overload: Push the body beyond its normal workload to stimulate adaptations for improved performance through increased intensity, duration, or frequency
• Reversibility: Fitness gains can be lost if training intensity or frequency is reduced or stopped and consistent training is important
• Tedium (Variety): Vary training routines to prevent boredom, reduce injury risk, and maintain progress

Physical Fitness Tests

• Physical fitness assessments evaluate strength, speed, endurance, flexibility, and agility, aiding in measuring progress and setting goals

Vertical Jump

• Evaluates explosive leg power used in sports like basketball and volleyball
• Measured by jumping as high as possible to assess leg strength and power, higher jump equals more strength

Push-up

• This measures upper body strength, especially in the chest, shoulders, and triceps
• Measured by the number of push-ups done without stopping or compromising form

30-Meter Sprint

• This assesses speed and acceleration
• Measured by sprinting 30 meters as fast as possible, is a test of explosive power and quickness

Illinois Agility Run Test

• This measures the ability to change direction quickly and effectively, or agility
• Measured by running a cone course while recording time to assess speed, balance, and coordination

Three-Minute Step Test

• This evaluates cardiovascular endurance and recovery ability
• Measured by stepping up and down for three minutes while recording heart rate immediately after to gauge recovery and a faster recovery indicates better cardiovascular fitness

Training Methods

Interval Training

• Alternates between short bursts of high-intensity exercise and low-intensity recovery periods boosts cardiovascular fitness, endurance, speed, and efficiently burns calories
• During intervals, you push yourself as hard as possible for a set period
• Low-intensity recovery intervals allow the body to recover
• Example: Sprints for 30 seconds, then walk or jog for 1-2 minutes, repeated for 20-30 minutes
• Benefits: improves the cardiovascular fitness, enhances fat burning and calorie expenditure and can improve both endurance and speed

Core Training

• Strengthens muscles of the trunk, including the abdominals, lower back, hips, and pelvis
• A strong core is essential for overall body stability, balance, posture, and injury prevention
• Involves exercises that engage the stabilizing muscles of the torso, facilitates efficient movement
• Planks involve holding a straight line from head to heels, supported by forearms and toes
• Russian Twists involve sitting on the floor, leaning slightly back, and twisting your torso side to side while holding a weight
• Benefits: Improves balance, posture, and stability and enhances athletic performance

Circuit Training

• This involves performing a series of different exercises in a set order with minimal rest in between
• Circuit training combines strength and cardiovascular exercises
• A typical circuit consists of 5-10 exercises targeting different muscle groups
• Perform each exercise for a set time or repetitions, then move to the next exercise
• Repeat the circuit multiple times, with rest only after completing one full round
• Sample circuit: Jumping jacks for 1 minute, 15 squats, 1 minute of push-ups, 30 seconds of planking, 15 lunges per leg, 1-minute rest, and repeat for 3-4 rounds
• Benefits: increases muscular strength and endurance, provides a full-body workout, time efficient

High-Intensity Interval Training (HIIT)

• HIIT alternates between short bursts of maximum effort and brief recovery periods
• HIIT is designed to push the body to its limits, improving cardiovascular fitness, fat loss, and overall athletic performance
• It involves very short, intense periods of exercise followed by equally short recovery periods
• You might do 20-30 seconds of all-out effort followed by 10-30 seconds of rest
• Workouts usually last 15 to 30 minutes
• Sample workout: 20 seconds of sprinting, followed by 10 seconds of walking (repeat for 8 rounds) or 20 seconds of burpees, followed by 10 seconds of rest (repeat for 8 rounds)
• Benefits: Burns fat efficiently and increases metabolism, improves cardiovascular endurance and aerobic capacity, is time-efficient, and can be adapted for all fitness levels by adjusting intensity