Overview
This lecture covers the key principles of physical training, the FITT (Frequency, Intensity, Time, Type) principle, exercise programming, and examples of exercises to improve fitness components.
Principles of Training
- Principle of overload: Perform more than usual to achieve improvement.
- Principle of progression: Gradually increase workload to continue improving without causing injury.
- Principle of specificity: Training is most effective when activities mimic the desired skill or component.
- Principle of reversibility: Fitness gains are lost if training stops.
FITT Principle
- Frequency: Exercise 3-5 times a week for health, more often for weight loss; strength training 2-3 non-consecutive days.
- Intensity: For cardio, measure by heart rate; for strength, adjust weights, sets, and repetitions based on goals.
- Target Heart Rate (THR):
- Maximum Heart Rate (MHR) = 220 - age,
- Heart Rate Reserve (HRR) = MHR - resting heart rate (RHR),
- THR = (HRR x 0.60 or 0.80) + RHR.
- Time: Cardio for 30-60 mins; beginners may start with 15-20 mins; interval training sessions are shorter.
- Type: Choose exercises that improve the specific component desired; use a variety to reduce boredom.
Exercise Program Components
- Warm-up: 5-10 mins low/moderate intensity exercise to prepare body and prevent injury.
- Conditioning: 15-60 mins aerobic, resistance, or sports activity to stimulate adaptation.
- Cool down: 5-10 mins slow exercise for gradual recovery of heart rate and blood pressure.
- Stretching: At least 10 mins after warm-up or cool down to improve flexibility.
Examples of Exercises
- Flexibility: Upper body and leg stretches.
- Muscular strength and endurance: Exercises for arms, chest, and core (not specified in detail).
Key Terms & Definitions
- Cardiovascular activity — exercises that raise heart rate and improve heart/lung endurance.
- Muscular strength — ability of muscles to exert force.
- Muscular endurance — ability of muscles to perform repeated contractions.
- Flexibility — range of motion available at a joint.
- Overload principle — improving fitness by exceeding normal activity levels.
- Specificity — benefits occur only in the trained area or skill.
- FITT principle — framework for designing exercise: Frequency, Intensity, Time, Type.
- Target Heart Rate (THR) — optimal heart rate zone for exercise.
Action Items / Next Steps
- Perform flexibility, muscular strength, and endurance exercises at home.
- For each activity, note: how you felt, breathing pattern, how much you sweat, and if speaking was difficult.
- (Optional) Post your reflections online using the class hashtag.