Frequency
FITT Principle
Basic configuration of training and resting days.
Intensity
FITT Principle
________ of the exercise based on physiological indicators.
Type
FITT Principle
Type of exercise, could be bone and muscle strengthening (Resistance Training) or Aerobic training.
Time
FITT Principle
Duration of training and intervals based on Training-to-rest ratio.
Specificity
SPORRRVIA Training Principle
Specific training targets a specific goal.
Progressive Overload
SPORRRVIA Training Principle
A gradual Increase in training intensity should be implemented for continuous improvement.
Reversibility
SPORRRVIA Training Principle
Acquired level of fitness can regress if training stops.
Rest & Recovery
SPORRRVIA Training Principle
There should be an allowance body to recover or repair itself.
Variability
SPORRRVIA Training Principle
Patterns of routine and types of exercise must be altered to maintain an individual's enjoyment and motivation.
Individualization
SPORRRVIA Training Principle
People are different in terms of their fitness level and fitness needs.
Adaptation
SPORRRVIA Training Principle
The body can adapt to stress to which it is subjected to.
[HRR X (% Effort) + RHR]
Where:
Resting Heart Rate (RHR)
Max Heart Rate (MHR) = 220BPM – AGE
Heart Rate Reserve (HRR) = MHR-RHR
*How do you find the Target Training Heart Rate?
% of MHR: 90-100%
Exertion Level: MAX
Fitness Goal: Increase Sprint Speed
*What are the % of MHR, Exertion Level & Fitness Goal of Zone 5?
% of MHR: 80-90%
Exertion Level: HARD
Fitness Goal: Increase Anaerobic Threshold
*What are the % of MHR, Exertion Level & Fitness Goal of Zone 4?
% of MHR: 70-80%
Exertion Level: MODERATE
Fitness Goal: Improve Aerobic Fitness and Muscle Strength
*What are the % of MHR, Exertion Level & Fitness Goal of Zone 3?
% of MHR: 60-70%
Exertion Level: LIGHT
Fitness Goal: Basic Endurance, Fat burning
*What are the % of MHR, Exertion Level & Fitness Goal of Zone 2?
% of MHR: 50-60%
Exertion Level: VERY LIGHT
Fitness Goal: Warm up, Cool down and Active recovery
*What are the % of MHR, Exertion Level & Fitness Goal of Zone 1?
ATP – PCR
LACTIC ACID
OXIDATIVE SYSTEM
*What are the three energy systems?
ATP – PCR: Stored ATP
LACTIC ACID: Glucose
OXIDATIVE SYSTEM: Glucose and Fat
*What are the Fuel Source for the three energy systems?
ATP – PCR: Low
LACTIC ACID: Mid/Low
OXIDATIVE SYSTEM: High
*What are the ATP production for the three energy systems?
ATP – PCR: None
LACTIC ACID: Lactic Acid
OXIDATIVE SYSTEM: Carbon dioxide and water
*What are the By product for the three energy systems?
ATP – PCR: 6-30 seconds
LACTIC ACID: 30secs-2mins
OXIDATIVE SYSTEM: >2mins
*What are the Exercise Duration for the three energy systems?
ATP – PCR: Max/Vigorous
LACTIC ACID: HIgh Intensity
OXIDATIVE SYSTEM: Low to moderate intensity
*What are the Intensity of Exercise for the three energy systems?
ATP – PCR: 1:6/7
LACTIC ACID: 1:2/3
OXIDATIVE SYSTEM: 1:<1 orr 1
*What are the Work:Rest Ratio for the three energy systems?
ATP – PCR: Explosive power movements
LACTIC ACID:
OXIDATIVE SYSTEM: Long duration/endurance
*What are the Example for the three energy systems?
Functional Fitness
*what term also corresponds to Health Related Fitness?
Athletic Ability
*what term also corresponds to Skill Related Fitness?
Circuit Training
a type of training that alternates the use of muscle groups in short bursts or intensity
Stress
the body’s response to changing stimuli or stressors (Challenges/demands)
Eustress
more of a positive reaction, it is what energizes us and motivates us to make a change
Distress
stress that negatively affects you.
Acute Stress
results from your body’s reaction to a new or challenging situation. It’s that feeling you get from an approaching deadline or when you narrowly avoid being hit by a car.
We can even experience it because of something we enjoy, like an exhilarating ride on a roller coaster or an outstanding personal achievement.
classified as short-term. Usually, emotions and the body return to their normal state relatively soon.
Episodic acute stress
when acute stress happens on a frequent basis.
This can be because of repeatedly tight work deadlines.
It can also be because of the frequent high-stress situations experienced by some professionals.
Chronic stress
the result of stressors that continue for an extended period of time.
This type of stress feels never-ending. We often have difficulty seeing any way to improve or change the situation that is the cause of our chronic stress.
Warm-up > Stretching > Physical Activity/Training/Exercise > Cooldown > Stretching
Give the best progression before engaging in physical activities
Hyperthermia
Common Risk in Physical Activities
Abnormally high body temperature.
Hypothermia
Common Risk in Physical Activities
Abnormally low body temperature.
Dehydration
Common Risk in Physical Activities
The body is losing fluid more than its intake.
Overexertion
Common Risk in Physical Activities
Pushing the body beyond its threshold in terms of physical activities.
Light intenstiy
When a person is not sure or new to exercise, it will always be advisable to start with a _____ intensity