Pe

• FIT


  • APPLICATION
  • CARDIOVASCULAR
  • FITNESS
  • MUSCULAR
  • ENDURANCE
  • MUSCULAR
  • STRENGTH
  • FLEXBILITY
• FREQUENCY


  • 3-5 Times per
  • week
  • 2-4 times per
  • week
  • 2-4 times per
  • week
  • Daily
• INTENSITY


  • Train within the
  • Target Heart
  • rate zone (60%-
  • 80%)
  • Low resistance
  • normal muscle
  • length
  • High resistance
  • Hold beyond
• TIME


  • Minimum of 20
  • minutes
  • High number of
  • repetitions
  • Low number of
  • Repetitions
  • Hold each
  • stretch a
  • minimum of 20
  • seconds
• TYPE


  • Aerobic activity
  • Resistance
  • training, Yoga,
  • Pilates
  • Anaerobic
  • activities
  • weight lifting
  • core training
  • Movements
  • that allow full
  • range of motion
• Principles of Exercise


  • Overload - Training must be raised to a higher level than normal to create the extra demands to which your body will adapt
  • Specificity - Training must be specific to the sport or activity, the type of fitness required and the particular muscle groups
  • Progression - As your body adapts to training, you progress to a new level of fitness. To then take this to the "next level", a gradual increase in intensity is needed to create an overload
  • Reversibility - The effects of training are reversible. If exercise is reduced in intensity or even stopped, the benefit can be lost quickly
• Training Program - methodological scientific procedure to help the athletes to achieve high level of trainings and performance
• A= Age

  Z = Heart beats

  220 = Maximum heart rate

  220 - A = x

  y = x - z

  60% x y = A

  80% x y = B

  A + Z

  B + Z

  Therefore, my target heart rate is ? to ? BPM.