Reviewer in Physical Fitness & Gymnastics PDF

**REVIEWER IN PHYSICAL FITNESS & GYMNASTICS** **WEEK 6-7: FITT PRINCIPLE** **FITT PRINCIPLE** - it represents a factor important for determining the correct amount of physical activity. \- helps to create a workout plan that will be more effective in reaching your fitness goal. \- **[Frequency,...

**REVIEWER IN PHYSICAL FITNESS & GYMNASTICS** **WEEK 6-7: FITT PRINCIPLE** **FITT PRINCIPLE** - it represents a factor important for determining the correct amount of physical activity. \- helps to create a workout plan that will be more effective in reaching your fitness goal. \- **[Frequency, Intensity, Time, Type]** are key components of any fitness plan or routine. **FREQUENCY** - refers to how often you exercise. \- to adapt to and allowing enough time for healing and adaptation. \- Cardiorespiratory Training (done in a minimum of 3 sessions per week and ideally 5/6 sessions per week.) \- Cardiorespiratory Training is also called aerobic conditioning. **INTENSITY** - refers to how hard you exercise. \- also defined as the amount of effort. \- Workload is used to define intensity of resistance training. \- Heart rate can be used to measure the intensity of cardiorespiratory training.(primary measure of intensity) **TIME** - refers to how long you exercise. \- 45-60 minutes duration of resistance training session \- rest is also important. \- to recover and adapt. \- "the harder you train, the more you should allow recovery" **TYPE** - refers to what kind of exercise you do. \- dictates what type or kind of exercise you should choose to achieve the appropriate training response. **TRAINING SESSION EXAMPLE: TRAINING TYPES:** Warm up - 10 minutes 1. Aerobic Main session - 40 minutes 2. Anaerobic Cool-down - 10 minutes 3. Strength Total = 60minutes/ 1 hour 4. Flexibility **TYPES OF PRINCIPLES:** 1. **Overload Principle** - body adapt to stimulus, once the body has accepted then a different stimulus is required to continue the change. 2. **Progressive Principle** - body adapts to the initial overload, overload must be adjusted and increase gradually. 3. **Recovery Principle** - emphasis the critical role of rest and recuperation following periods of exercises or physical activity. \- vital for optimising athletic performance, averting injuries, and fostering overall health and well-being. 4. **Reversibility Principle** - person will lose their exercise progress when they stop exercising. \- can apply to sports, cardiovascular, strength, or edurance training. \- can be reversed when a person resumes training. 5. **Specificity Principle** - the way the body responds to physical activity is very specific to the activity itself. 6. **Variation Principle** - underlies biological variability: the fact that multiple organisms or the same organism or lineage at different times exhibit differences when compared to each other. **PARTS OF AN EXERCISE PROGRAM** **3 COMPONENTS OF EXERCISE WORKOUT:** Warm up Exercise load Cool-down **Exercise load/Workout load** - a program activity that would stimulate beneficial adaptation when performed regularly. **Warm-up** - essential prior to the actual workload as it prepares the body for more strenuous activity. \- increases the blood flow to the working muscles without an abrupt increase in lactic acid accumulation. \- the warmer the body and muscle, the higher the muscular output. \- at least 5-10 minutes of low to moderate intensity aerobic exercise. **Cool-down** - essential after a workout as it permits the pre-exercise heart rate and blood pressure for a gradual recovery. \- most vital for competitive endurance athletes. \- at least 5-10 minutes of low moderate intensity aerobic exercise. **Conditioning** - 15-60 minutes of aerobic, resistance, neuromuscular, and/or sport activities. **Stretching** - at least 10 minutes of stretching exercises performed after warm-up or cool-down phase. **MUSCLE STRENGTHENING EXERCISE** 1. **Wall slide** - to strengthen the back, hip and leg muscles. 2. **Stomach Lying** - strengthen the back and hip muscles. 3. **Partial Sit Up** - strengthen the stomach and hip muscles. 4. **Back Leg Swing** - strengthen the hip and back muscles. 5. **Strain Decreasing Exercise** - to decrease if not exactly to eliminate back strain. **WEEK 8-9: AEROBIC EXERCISE** **Aerobic Exercise** - any physical activity that makes you sweat, causes you to breathe harder, and gets your heart beating faster. \- it strengthens your heart and lungs and trains your cardiovascular system to manage and deliver oxygen more quickly and efficiently thoughtout your body. \- uses large muscles groups and can be maintained continuously for at least 10 minutes. **FOUR TECHNIQUES IN GETTING HEARBEAT PER MINUTE:** 1. **Apical Site** - taken at the apex of the heart and can be sometimes be felt very clearly by placing the heel of the hand over the left side of the chest. 2. **Carotid Pulse Site** - taken from the carotid artery just just beside the larynx using light pressure from the tips of the pointer and middle fingers. 3. **Radial Pulse Site** - taken from the radial artery at the wrist, in line with the thumb, using tips of the pointer and middle fingers. 4. **Temporal Pulse Site** - can be obtained from the left or right temple with light pressure from th tips of the pointer and middle fingers. **Aerobic Fitness** - ability of the body's cardiovascular system to supply energy during continuous physical activities such as biking and running. \- provides many health benefits; decreasing risk for heart disease, stroke, high blood pressure, type II diabetes and some cancers. \- Ex: walking at a brisk pace, swimming, jogging, dancing, etc. **MUSCULAR STRENGTH** - ability of the muscles to exert a force during an activity. \- involves using muscles to work against a resistance such as body weight, elastic bands or weights. **BONE STRENGTHENING EXERCISE** - any weight-bearing activity that produces a force on the bone, important to overall health for children and adults. \- produced by impact with the ground and results in bone growth in children and healthy maintenance of bone density in adults. \- Ex: jumping, walking, jogging, and weightlifting exercises. **MUSCULAR ENDURANCE** - how many times you can lift a certain amount of weight. \- Resistance training helps increase muscular strength and endurance. **RESISTANCE TRAINING** - increases lean muscle mass, which is particularly important for weight loss, because lean muscle burns more calories than other types of tissues. **CIRCUIT TRAINING** - when you alternate between several exercise (usually 5-10) that target different muscle groups. **FLEXIBILITY EXERCISES** - strength your muscles and may improve your range of motion at your joints. \- improve flexibility and reduce risk of injury during sports and other activities. **STATIC STRETCHING** - most often recommended for general fitness. \- should be performed with warm muscles. \- **2 forms of static stretching:** 1. \- held by the strength of agonist muscles 2. **DYNAMIC STRETCHING** - stretching with movement. \- less beneficial than static stretching for increasing range of motion. \- ideal during pre-workout phase because its gently warms muscles while also stretching. **INTENSITY OF PHYSICAL ACTIVITY** **Intensity** - refers to the rate at which the activity is being performed or the magnitude of the effort required to perform an activity or exercise. **Intensity of Physical Activity** - depends on an individual's previous exercise experience and their relative level of fitness.