FITT B AND C

• FACTORS AFFECTING FITNESS


  • Diet
  • Activity level / type
  • Physical disabilities
  • Illness and fatigue
  • Drugs
• Diet


  The body requires sufficient quantities of substances for energy, growth and repair
• Activity level / type

  • The frequency, intensity, type and time of activities will be a large factor as to the physiological progressions to the human body
• Physical Disabilities


  There are many disabilities that can cause physical impairment, can help correct/enhance body functioning with targeted exercises
• Illness and Fatigue


  Illness will affect training directly. Depending on the illness this can be both short and long term
• Drugs


  These can be both social and medical
• Warm-Up and Cool Down

  These are often neglected by gym users but have an important role in preparing and returning the body to a pre-exercise state to reduce the risk of injury
• Warm Up


  Is an exercise that gradually builds in intensity at the beginning of a workout (static, dynamic or ballistic) may also be included
• Types of Warm Up

  • Passive Warm Up
  • General Warm Up
  • Exercise Specific Warm Up
• Passive Warm Up


  Increases body temperature by some external means, e.g. Hot bath or Sauna
• General Warm Up


  Increases body temperature by using general rhythmical body movements which use large muscle groups, e.g. Jogging, Cycling and Rowing
• Exercise Specific Warm Up

  Increases body temperature while using specific group, e.g. Football, Futsal, Volleyball and Basketball
• Cool Down


  This may involve a cardiovascular cool down lasting 5 – 10 minutes. It can help improve flexibility, have a positive effect on performance in physical activities
• Types of Stretching


  • Static
  • Dynamic
  • Ballistic
• Static


  There is no movement during this type of stretch. Correct posture should be maintained during stretches, which are normally held for 8 – 10 seconds
• Dynamic


  They are controlled movements that reflect the exercise about to be performed, 8- 10 repetitions of each movement are normally completed
• Ballistic


  These type of stretches involve rapid bouncing movement and are not suitable for exercise beginners as they can cause muscle damage and muscle soreness
• For Cool Down


  • Static (Maintenance)
  • Static (Development)
• Static (Maintenance)


  Cool down stretches are generally static and are held for 15 – 30 seconds
• Static (Development)


  These stretches are held for 15 seconds intervals and are repeated as required
• diet The body requires sufficient quantities of subtances for energy, growth and repair.
• Activity level / type — The frequency, intensity, type and time of activities will be a large factor as to the physiological progressions to the human body.
• Illness will affect training directly. Depending on the illness this can be both short and long term.


  Illness and Fatigue
• These are often neglected by gym users but have an important role in preparing and returning the body to a pre-exercise state to reduce the risk of injury.
• These are often neglected by gym users but have an important role in preparing and returning the body to a pre-exercise state to reduce the risk of injury.

  Purpose of Warm-Up and Cool Down
• Is an exercise that gradually builds in intensity at the beginning of a workout (static, dynamic or ballistic) may also be included.
• PASSIVE WARM UP

  Increases body temperature by some external means.

   

  Ex. Hot bath or Sauna
• EXAMPLES OF GENERAL WARM UP

  Jogging, Cycling and Rowing
• Increases body temperature while using specific group.

  Exercise Specific Warm Up
• EXAMPLES OF EXERCISE SPECIFIC AND WARM UP

  Ex. Footbal, Futsal, Volleybal and Basketball
• TYPES OF STRETCHING

  1.STATIC

  2.DYNAMIC

  3.BALLISTIC
• TRAINING PRINCIPLES AND METHODS

  These principles can be applied to both health and fitnessrelated goals. Focus on improving or maintaining one or more of the five components of physical fitnes.
• TRAINING PRINCIPLES

  S – Specificity

   

  P – Progression

   

  O – Overload

   

  R – Reversibility

   

  T – Tedium

   
• FITT PRINCIPLES

  FREQUENCY

  INTENSITY

  TIME

  TYPE
• D.O.M.S

  DELAYED

  ONSET

  MUSCLE

  SORENESS
• TRAINING METHODS
• Is a type of training that involves a series of low – to high – intensity workouts.

  High Intensity Interval Training (H.I.IT)