PE

• Frequency


  How often you will exercise
• Cardio frequency


  • Minimum of three cardio sessions per week
• Strength training frequency


  • Recommended to do some sort of strength training three to four times per week
• Intensity


  The amount of effort or work that must be completed in a specific exercise
• Time


  How long each individual session should last
• Recommended exercise time


  • At least 150 minutes of moderate-intensity exercise or at least 75 minutes of high-intensity exercise a week
• Type


  What type of exercise will you be doing
• Cardio exercises

  • Running
  • Swimming
  • Walking
  • Dancing
  • Aerobics routines
  • Cycling
• Strength training exercises

  • Squats
  • Pushups
  • Pullups
  • Sit ups
• Benefits of FITT


  • Good for busting through plateaus
  • Great for alleviating boredom
  • Can be used by all fitness levels
• Principle of Overload


  A greater than normal stress or load on the body is required for training adaptation to take place
• Principle of Progression


  The body should experience a gradual increase in workload
• Principle of Specificity


  Sports training should be relevant and appropriate to the sport for which the individual is training in order to produce a training effect
• Principle of Individuality


  No two persons are the same and their rate of adoption to the same workout differs
• Principle of Reversibility


  Adaptation that takes place as a result of training will be reversed when you stop training
• Core muscles

  • Abdominals
  • Obliques
  • Back
  • Pelvic floor
  • Spine
  • Glutes
  • Diaphragm
• Abdominals


  • Helps stabilize the internal organs
• Obliques


  • Located along the sides of the body, plays a role in spinal protection and rotation
• Back


  • The quadratus lumborum is a deep abdominal muscle located in the lower back, extends from the lowest rib to the top of the pelvis
• Pelvic floor


  • Houses organs such as the urethra, bladder, intestines, rectum, uterus, cervix, and vagina
• Spine


  • The erector spinae and multifidus muscles are technically back muscles
• Glutes


  • A group of three muscles in your backside that influence hip rotation and extension
• Diaphragm


  • A muscle typically associated with breathing, as it contracts and flattens during inhalation and exhalation
• Importance of a strong core


  • Helps you balance, allows you to sit or stand with perfect posture, and improves your form in most exercises
• Benefits of a strong core


  • Balance and stability
  • Prevent back pain and poor posture
  • Improve weight-lifting
• Abdominal bracing


  Strengthens your core, protects your back from injury, and gives you more power
• Plyometrics


  Mainly a power exercise, about performing explosive moments at max effort, also good for challenging your strength
• Plyometric exercises

  • Pop Squat
  • Split Squat Jump
  • Alternating Lunge Jump
  • Reverse Lunge to Knee-Up Jump
  • Tuck Jump
  • Jump Squat with Heel Tap
  • Skater Hop
  • Burpee
  • Box Jump
  • Crab Walk to Jump
  • Single-leg Deadlift to Jump
  • Lateral Lunge to Single Hop
  • Hands-Release Push-up
  • Broad Jump to Burpee
  • Burpee into a tuck jump