PATHFIT 2

• Before planning a Personal Exercise Program (PEP), target setting is essential to decide the aim of the program: improving general fitness levels, specific components, or performance in a particular activity
• Principles of Training:

  • Specificity: Training must be geared towards the needs of the specific sporting activity to improve fitness of the body parts used in the sport
  • Progressive overload: Involves gradually increasing stress on the body to continue improvement
  • Individual Differences/Needs: Training plans should consider individual fitness levels for positive effects
  • Rest and Recovery: Important to prevent overtraining and decrease the risk of injury and illness
  • Reversibility: Fitness gains from training can be lost when training stops
• Types of Training:

  1. Endurance Training:

  • Cardiovascular endurance allows the body to use oxygen efficiently for longer periods
  • Activities include dancing, running, cycling, swimming, skipping rope, and calisthenics
  • Muscular endurance builds muscles' ability to perform extended workouts

  2. Toning and Conditioning:

  • Discipline options include non-combat martial arts, yoga, weightlifting, and running
  • Low-impact activities are recommended for those resuming workouts after inactivity

  3. Flexibility:

  • Activities like yoga, gymnastics, stretching, and dancing can improve range of motion
• 4. Building Physical Intelligence:

  • Focuses on agility, balance, coordination, and dexterity
  • Activities to build physical intelligence include balance exercises, target-oriented sports, and bootcamps
• Training theory is the bringing together of all information about athletics from social to scientific sources
• Fitness is how well a person is adapted to and capable of living a certain lifestyle
• Training is a systematic process with the objective of improving an athlete or individual's fitness in a selected activity
• Before planning a Personal Exercise Program (PEP), target setting involves deciding on the aim of the program:

  • General fitness improvement
  • Specific components enhancement
  • Performance improvement in a particular activity
• Principles of training are essential for planning a systematic training program to improve fitness
• 5 main principles of training:

  1. Specificity

  2. Progressive Overload

  3. Individual Differences/Needs

  4. Rest and Recovery

  5. Reversibility
• Oxygen uptake is the total amount of oxygen needed for the body to function
• 4 types of training:

  1. Endurance Training

  2. Toning and Conditioning

  3. Flexibility

  4. Building Physical Intelligence
• Specificity:

  • Understanding the needs of the sport or event
  • Training must improve fitness for the specific body parts used in the sport
  • Example: Goalkeepers need reaction work; cyclists and runners require different methods for muscular endurance
• Progressive Overload:

  • Working the body at a rate above normal and increasing stress gradually
  • Systematic pressure increase to enhance performance
  • VO2 max: The maximum amount of oxygen uptake, indicating the limit of one's aerobic capacity
• Individual Differences/Needs:

  • Recognizing different fitness levels and tailoring training plans accordingly
  • Ensuring exercise demands and intensity are safe and effective
  • Training is planned to peak performance for specific competitions
• Rest and Recovery:

  • Essential for preventing overtraining, injury, and illness
  • Overtraining can lead to reduced performance, loss of skills, and psychological issues
  • Adequate recovery is necessary for optimal performance
• Reversibility:

  • Training adaptations are reversible ("use it or lose it")
  • Fitness can decline due to illness or injury
  • The rate of fitness loss varies based on training duration and severity of the condition
• Endurance Training:

  • Cardiovascular endurance: Fitness that allows efficient oxygen use over long periods
  • Aerobic exercises: Dancing, running, cycling, swimming, skipping rope, calisthenics
  • HIIT: High-intensity interval training for advanced cardio
  • Muscular endurance: Ability of muscles to perform extended workouts; exercises include push-ups, pull-ups, planking, kettlebell swings, and farmer's walk
• Toning and Conditioning:

  • Goals: Toning the body, healthy living, weight loss
  • Disciplines: Non-combat martial arts, yoga, weightlifting, running
  • Starting point: Low-impact activities, gradually increasing intensity
• Flexibility:

  • Decreases with age/inactivity, increasing injury risk
  • Improvement methods: Yoga, gymnastics, stretching, dancing
  • Styles: Modern dancing, hip-hop, pole dancing
• Building Physical Intelligence:

  • Physical intelligence: Using the body with precision, speed, and agility
  • ABCD of fitness: Agility, balance, coordination, dexterity
  • Exercises: Heavy bag, speed bag, balance exercises, target-oriented sports, bootcamp
• Cardiovascular endurance is the type of fitness that allows the body to use oxygen efficiently for longer periods of work.
• If you're looking to build cardiorespiratory endurance, any aerobic exercise will lead you to your goal.
• HIIT - high-intensity interval training
• muscular endurance builds your muscles' ability to perform extended workouts while minimizing injury and soreness.
• muscular strength - a different type of fitness that increases the amount of force your muscles can produce.
• ABCD of fitness because it stands for agility, balance, coordination and dexterity.
• Physical intelligence means the degree to which you can use your body with precision, speed and agility.