FITT MIDTERM

• Process Goals – Focused on improving performance, techniques and strategies.
• Performance Goals – focused on overall performance
• Outcome Goals – focused on winning and social comparison
• GOAL SETTING

  • Is the process of identifying something that you want to accomplish;
  • Is a management technique that involves developing an action plan with targets for a team or individual;
  • It is considered both a tool of strategy implementation and performance management;
  • Most effective performance enhancement strategy.
  • Part of MST – Mental Skills Training
• GOALS

  • are like magnets that attract us to higher ground and new horizons.
  • is a possibility that fulfils dreams.
  • direct attention to important elements of the skills being performed.
  • prolong performer persistence.
  • foster the development of new learning strategies.
• Mission Statements - A short inspiring statement that captures your goals, principles and values.
• Vision Statement - paints a picture of your future. At the organizational level, it's an all-encompassing goal for the future of the organization. As with mission statements, vision statements are usually short and catchy.
• Big Hairy Audacious Goal - Is an overly ambitious goal that you're not likely to achieve but represents a statement about your drive, determination and vision. They are commonly used to motivate employees and inspire customers.
• Management By Objectives - is a management technique that implements strategies and manages performance with a process of participative goal setting.
• Balanced Scorecard - A goal setting, strategy implementation and performance management methodology that sets measurable goals that map to strategy known as scorecards. Each scorecard includes data items in four areas: financial, customer, internal and learning.
• S.M.A.R.T.E.R. - is the criteria that goals be specific, measurable, achievable, realistic and time-bound. It is commonly used in goal setting and project management.
• Specific - Describes what you want to accomplish with as much detail as possible.
• Measurable – Describes goals in terms that can be clearly evaluated. No measurement means that task or goal will never be attained.
• Achievable / Action Oriented – Identifies a goal that focuses on actions rather than personal qualities, Goals must have an action in order to complete it.
• Realistic – Identifies goals that are actually able to be attained. Goals can be challenging but not unrealistic.
• Time Bound – identify goals that break a longer term goal into a shorter term goals and clearly specifies a completion date.
• Exciting – exercise should be fun and exciting! You should choose exercise activities that you will enjoy. However, not all enjoyable physical activities will promote improvement in healthrelated physical fitness.
• Recorded – monitoring your exercise progress is an important factor in providing feedback and motivation to continue. Maintain an exercise log to provide feedback in terms of the amount of exercise performed and another is fitness testing, it will provide positive feedback when fitness levels are improving.
• Training - the condition of being physically fit for the performance of an athletic exercise or contest - Act or science of bringing one such a condition.
• Training Principles

  S – Specificity

  P – Progression

  O – Overload

  R – Reversibility

  T – Tedium
• Specificity – means the special adaptation that is made to the type of demands being imposed.
• Progression – take the athlete onto higher level of fitness
• Overload – providing a progressive heightening of the stressor to oblige the body to seek a higher status of adaptation.
• Reversibility – indicates situation in which the degree of adaptation brought about by the training loads will gradually weaken because the intensity was reduced.
• Tedium – enjoyable form of trainings
• D.O.M.S. - DELAYED ONSET MUSCLE SORENESS
• Continuous training

  • Exercising without rest intervals
  • Two types of continuous training:

  1. Slow but long distance
  2. High intensity
• Fartlek training - Training allows us to develop the fitness we choose in the way that we like.
• Interval training

  • Alternating between strenuous exercise & rest.
  • Interval training permits the athlete to train at intensities close to VO2max for a greater amount of time than would be possible in a single exercise season at a continuous high intensity.
• Circuit training

  • Fusion of cardio and resistance exercises
  • Is basically a big cardio session with resistance exercises thrown in. or it is resistance session, but where you would normally rest between your sets, you will be stimulating your cardiovascular system (doing some form of cardio exercise for a short time)
• Weight training

  • Muscle training is the ability of the muscle to do maximum work within the shortest amount of time. Muscle endurance is the ability of the muscle to do moderate work over an extended period of time. Weight Training trains and develops the muscle for power. Spot reduction is not possible; however, adding lean muscle raises the Basal metabolic Rate and therefore bums more total body fat.
• Plyometrics

  • employed to develop power and explosive responsiveness, uses the stretch-shorten cycle (SSC). The whole idea is to develop the most amount of force in the shortest possible time. When a muscle is flexed or shortened, it’s under tension and will react with a more powerful and explosive contraction due stored elastic energy.
• High Intensity Interval training

  • Is a type of training that involves a series of low- to high-intensity workouts interspersed with rest or relief periods, the high-intensity periods are typically at or close to anaerobic exercise, while the recovery periods involve activity of lower intensity
• Core Training

  • Focuses on three areas: core mobility, core stability, and core strength. Each of these plays an important role in the health, support, and function of your body, so achieving a balance between them is vital. The starting point of this process lies in learning how to activate, strengthen, and control the muscles of your pelvic floor.
• YOGA

  • beyond the scope of this manual. The following information is intended to inform the prospective trainer of the special requirements of this type of client. Yoga instructors are specifically trained for years in the subject.
• TABATA

  • Designed to afford the body an efficient workout with maximum benefits in a short amount of time, the tabata training method uses high intensity interval training to provide a full workout, building strength and improving cardio condition.
  • Allows you to shed fat while maintaining current fitness levels and building more muscles.
• EXERCISE - Planned, structured, repetitive movement of body designed to improve or maintain physical fitness.
• Aerobic/Cardiovascular

  • These types of exercises are low to moderate in intensity using slow twitch muscle fibres, these primarily utilise energy created from the aerobic energy system and typically use large muscle groups in a rhythmical movement for extended periods of time. For example cycling, swimming and running
• Anaerobic/Resistance

  • are a form of strength training at a moderate to high intensity using fast twitch muscle fibres to apply effort or force to overcome a specific load. Energy for resistance training is primarily anaerobic (without oxygen) in both the ATPPC and lactate systems.
• Isometric – are movements in which contracting muscles stay the same length whilst applying a force (the plank)