FITT Exercise Principles PDF

EXERCISE PRINCIPLES (FITT) ALEN LENAR B. CALBANG PE TEACHER I. FITT PRINCIPLE F requency Helps you create a workout plan I ntensity that will be more effective in reaching your fitness goals. T ime...

EXERCISE PRINCIPLES (FITT) ALEN LENAR B. CALBANG PE TEACHER I. FITT PRINCIPLE F requency Helps you create a workout plan I ntensity that will be more effective in reaching your fitness goals. T ime T ype of Exercise  01 Frequency  Frequency -This is how often you exercise. -Depends on a variety of factors: Type of workout How hard you’re working Fitness level Exercise goals  02 Intensity  Intensity - This has to do with how hard you work during exercise. MEDIUM INTENSITY HIGH INTENSITY 03 Time  TIME - This is how long you exercise during each session.  04 Type of Exercise  Type of Exercise - The type of exercise you do is the last part of the F.I.T.T. principle; and - An easy one to manipulate to avoid overuse injuries or weight loss plateaus. [calories you burn = calories you eat. II. 4 Principles of Training Spec Overload ificit y Reversibi Varianc lity e II. 4 Principles of Training Overload - In order to progress and improve our fitness, we have to put our bodies under additional stress. -Applying this training principle will cause long-term adaptations, enabling our bodies to work more efficiently to cope with this higher level of performance. Specificity -This principle relates to the type of training that you do. It should be specific to you and your sport. Reversibility - Use it or lose it. - Basically, if you stop training then the improvements you have made will be reversed. Variance - Try to vary your training, to keep you interested and to give your body a different challenge.  III. Training Methods To Improve Speed, Strength, & Power III. Training Methods To Improve Speed, Strength, & Powe Resistance Training Plyometric Training  III. Training Methods To Improve Speed, Strength, & Power - This training - This method improves training strength, power, method is -orThe muscular area of fitness used to endurance.is determined developed -This type of training isincrease very by the resistance, power demanding on the body, repetitions,and sets Resistance Plyometric (strength usually, 3-5 sets of 3-5 x performed Training Training speed) repetitions ➔Can be performed using and are performed dumbbells, barbells, strength, resistance machines, this pulleys, ➔It typically involves bounding,translates hopping, body weight, or or jumping style exercises but can to higher include medicine ball work or box work. equipment such as jumps and kettlebells, resistance faster Fitness IV. Training Methods to Improve Cardiovascular Fitness & Muscular Endurance IV. Training Methods to Improve Cardiovascular Fitness & Muscular Endurance Continuous Training 01 02 Fartlek Training Training Methods Interval Training 04 03 Circuit Training 1. Continuous Training -Involves low-intensity exercise for long periods of time without a rest or break. A performer normally performs continuous training for a minimum of 20 minutes in their aerobic training zone (60-80% of heart rate max) Ex: 30-minute run at 60% heart rate max.  2. Fartlek Training -Is a Swedish word for “speed play” -Is a form of continuous training during which the speed or terrain of the activity is varied so that both aerobic and anaerobic energy systems are stressed. -This is often a more demanding form of training compared to continuous training due to higher intensities. This could involve periods of sprinting, jogging or walking or could include uphill, downhill, and flat running. Due to the nature of the different intensities, this type of training is useful for improving cardiovascular fitness, muscular endurance, speed, recovery times. 5-minute jog to warm up Sprint for 30 seconds Jog for 90 seconds (1 min. & 30 seconds) 3. Interval Training -Involves periods of exercise or work followed by periods of rest. -It is effective at improving cardiovascular fitness, muscular endurance, speed, recovery times, and lactate threshold. -The length of work periods and rest is dependent on your intended outcome. Typically, interval training involves a work-rest ratio of 1-2, for example, exercising for 30 seconds, resting for one minute. 4. Circuit Training -This involves a series of exercises, known as stations, being performed one after the other. -Tends to be used for general body conditioning. Typically, circuit training involves 8-10 stations performed for a certain number of repetitions or time. EATING HABITS, SLEEP & STRESS MANAGEMENT EATING HABITS, SLEEP & STRESS MANAGEMENT I. Eating Habits II. Sleeping Management III. Stress Management I. Eating Habits Refers to why and how people eat, which foods they eat, and with whom they eat, as well as the ways people obtain, store, use, and discard food. Eating habit is one of the great influence to improve our health.  ❖Types of Eating Fueling for Social Eating performance Emotional Eating Eating Out of Habit or [Emotional Hunger] for Recreation  ❖Types of Eating A.Fueling for performance -Is the act of eating specific foods or supplements during specific time windows to help maximize performance and support recovery in a certain activity. B.Emotional Eating [Emotional Hunger] -is the tendency of its sufferers to respond to stressful, difficult feelings by eating, even when not experiencing physical hunger. -is often a craving for high-calorie or high-carbohydrate foods that have minimal nutritional value.  ❖Types of Eating C.Social Eating -Can be healthy and enjoyable. -Healthy eating can be challenging around certain people or in certain social situations. These strategies can help keep you in the right mindset at your next social gathering. D.Eating Out of Habit or for Recreation -Is eating because you are in a social setting or simply because there is food around you ★Calories = used to measure the energy content of foods and beverages ❖NO FOOD: 6 Hours; everything is perfectly normal ★[Glycogen - is responsible for storing energy, is broken down to form glucose] > Brain uses 25% of energy. > Muscle tissues and red blood cells use 75% of energy. After 6 Hours; The glycogen stores will be exhausted and hunger pains will kick in. It can lead to other people being moody and irrational. ★[Ketosis - metabolic state where you burn stored body fat] After 72 Hours; ★The body starts to break down its own proteins to form glucose. [Catabolysis] Will make you more susceptible to illnesses, and eventually death. ★The average person will last 10 days without water and 40 days without food Sleeping Management According to the energy conservation theory, we need sleep to conserve energy. Sleeping allows us to reduce our caloric needs by spending part of our time functioning at a lower metabolism. ➔ Sleep plays a major role in ensuring the good health and well-being of an individual. ➔Recharges a person’s brain, helps repair cells, and helps the body to release important hormones  ❖Benefits of Sleeping 1)Sleep Can Boost Your Immune System 2)Gaining Zzz’s Can Help Prevent Weight Gain 3)Sleep Can Strengthen Your Heart 4)Better Sleep = Better Mood 5)Sleeping Can Increase Productivity 6)Lack of Sleep Can Be Dangerous. Literally. 7)Sleep Can Increase Exercise Performance 8)Sleep Improves Memory ❖Bad Sleeping Habits 3. Falling Asleep to TV 1. Phone in bed 4. Going to Bed Without Unwinding 2. Late-Night Snacking ❖Practical Ways to Establish Better Sleeping Habits Establish a routine for sleeping and waking times, including weekends, and then stick to it. Ensure that your sleeping area is conducive for sleeping. Get regular exercise, but make sure your exercise sessions are not close to your sleeping time ★Adenosine, Melatonin (sleep-inducing chemicals) [Non-REM sleep is when DNA is repaired] 33% Adults, 66% Adolescents (regularly sleep-deprived) ★When we lose sleep the ff. are affected: Learning Memory Mood Reaction Time ★It Also Causes: Hallucinations High blood pressure Diabetes Obesit Chronically sleeping < 6 hours a night increases stroke risk by 4.5 times) ★Fatal Familial Insomnia -this progressively worsening condition leads to dementia and death. ★Waste Products in the brain. ★Glymphatic System - a clean-up mechanism that removes this build-up & much more active when asleep -uses cerebrospinal fluid to flush away toxic byproducts that accumulate between cells. ★[Lymphatic Vessels - pathways for immune cells] III. Stress Management Stress- Mental or emotional tension or strain resulting from adverse or very demanding circumstances ❖ 10 Emergency Stress Stoppers 1.Take a few deep breaths until you feel your body is more relaxed. 2.Count to 10 before you speak or react. 3.Go for a walk, even if it’s just across the room or to the restroom and back. It can help break the tension and give you a chance to think things through. 4.Try a quick meditation even if is only 5min long, that is ok. Just stay calm and relax. 5.You do not need to respond straight away. If it’s not urgent, respond tomorrow. This works especially well for stressful emails or when we are simply overloaded with those emails. 6.If you can, walk away from the situation for some time and handle it later once things have calmed down. 7.Break down big problems into smaller parts. Take step by step, instead of trying to fix everything at once. 8.Play some chill music or an inspirational podcast to help you deal with a busy stressed day. 9.Hug a loved one or do something to help someone else. 10.Work out or do something active. Exercise helps a lot to release the stress in the whole body ★CHRONIC STRESS can affect brain size its structure how it functions ★begins with; Hypothalamus Pituitary Adrenal Axis - a series of interactions between endocrine glands in the brain and on the kidney which controls the body's reaction to stress. when the brain detects a stressful situation it starts notifying the HPA axis and releases a hormone called CORTISOL[primes your body for instant action] ★CHRONIC STRESS Increases the activity level; no. of neural connections in the amygdala [brain's fear center ★LEVELS OF CORTISOL RISE; electric signals in your hippocampus [part of the brain associated with learning, memories and stress control] deteriorate TO HELP: > Exercise > Meditation