FITT P2

• Training - the condition of being physically fit for the performance of an athletic exercise or contest
• 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. This principle outlines the need for the program to be tailored to the client’s goals. The training will need to be specific to the final outcomes desired, for example if a client wishes to improve on their 10km run time then training should include exercises that meet the physical requirements. Cycling for example will help improve Vo2 max but ideally, the client should train to run that specific distance.
• • Reversibility – Once the client has reached the intended goal they will enter the maintenance phase of training. This is when exercise is undertaken to maintain current fitness levels. It will ensure that a training stimulus is still present, therefore reducing the risk of a decline in fitness levels. When training ceases the training effect will also stop. It gradually reduces at approximately one third of the rate of acquisition (Jenson and Fisher, 1972)
• • Tedium – enjoyable form of trainings
• • Overload – overload is essential when designing a program, this is the gradual increase of stress placed upon the body during exercise training. There are a number of variables a fitness professional can use to increase the working intensity. These could be: 1. Increasing the weight used whilst decreasing repetitions 2. Slowing repetitions down during the set 3. Adding another set to the end of the section 4. Decrease the rest periods used
• FITT principles

  • Frequency - number of exercise session
  • Intensity - level of work performed
  • Time - Duration of Session
  • Type - Choice of Activities
• D.O.M.S

  Delay onset Muscle Soreness
• Reduce DOMS by quality training habits
• Continuous Training - Exercise without rest
• 2 types os continuous

  • Slow but long distance
  • High intensity
• Training methods

  • Interval Training
  • Circuit training
  • Weight training
  • Plyometric
  • High intensity interval training
  • Core training
  • Yoga
  • Tabata
• 2. Circuit training - Fusion of cardio and resistance exercises
• 3. Weight training - Muscle training is the ability of the muscle to do maximum work within the shortest amount of time.
• 5. 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
• 4. Plyometrics - 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 is under tension and will react with a more powerful and explosive contraction due stored elastic energy.
• 6. 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.
• 7. 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.
• Benefits of YOGA

  • Relaxation
  • Increase of flexibility
  • Increase respiration
  • Increase circulation
• 8. 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.