FITT2MIDTERM

• Goals


  • Magnets that attract us to higher ground and new horizons
  • 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
• Types of goals

  • 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


  • The process of identifying something that you want to accomplish
  • A management technique that involves developing an action plan with targets for a team or individual
  • A tool of strategy implementation and performance management
  • The most effective performance enhancement strategy
  • Part of Mental Skills Training
• Types of goal setting

  • Mission statements - A short inspiring statement that captures your goals, principles and values
  • Vision statements - A picture of your future
  • Big Hairy Audacious Goals - Overly ambitious goals that represent drive, determination and vision
  • Management By Objectives - 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
  • S.M.A.R.T.E.R. - Criteria for goals to be specific, measurable, achievable, realistic, time-bound, exciting and recorded
• Principles of goal setting

  • Set specific goals
  • Set moderately difficult but realistic goals
  • Set short/long term goals
  • Set performance, process and outcome goals
  • Set practice and competition goals
  • Record goals
  • Develop goal achievement strategies
  • Consider personality and motivation
  • Foster commitment
  • Provide goal support
  • Provide evaluation of and feedback about goals
• Training


  • The condition of being physically fit for the performance of an athletic exercise or contest
  • The act or science of bringing one to such a condition
• Training principles

  • Specificity
  • Progression
  • Overload
  • Reversibility
  • Tedium
• Specificity


  The special adaptation that is made to the type of demands being imposed
• Progression


  Taking the athlete onto a higher level of fitness
• Overload


  Providing a progressive heightening of the stressor to oblige the body to seek a higher status of adaptation
• Reversibility


  The degree of adaptation brought about by the training loads will gradually weaken because the intensity was reduced
• Tedium


  Enjoyable form of training
• Modalities/Supplementary Activities to Improve Performance

  • Warm-up exercises
  • Game-based activity
  • Cool down exercises
• Delayed Onset Muscle Soreness (DOMS)


  • Any activity that places an unaccustomed load on muscles may lead to this condition
  • Soreness begins 12-24 hours after exercise and peaks 24-72 hours after
  • Caused by muscle damage, not lactic acid buildup
  • Eccentric contractions cause more damage and soreness than concentric contractions
• Spell relief on DOMS

  • No more than 10% increases in intensity, resistance, or duration is the best way to minimize muscle soreness
  • Traditional RICE therapy (Rest, Ice, Compression, Elevation) is not effective
• Training methods

  • Continuous training - Exercising without rest intervals
  • Fartlek training - Allows developing fitness in a way you like
  • Interval training - Alternating between strenuous exercise and rest
  • Circuit training - Fusion of cardio and resistance exercises
  • Weight training - Develops muscle power and endurance
  • Plyometrics - Uses the stretch-shorten cycle to develop power and explosiveness
  • High Intensity Interval Training - Series of low to high intensity workouts with rest periods
  • Core training - Focuses on core mobility, stability and strength
  • Yoga - Provides relaxation, flexibility, respiration and circulation benefits
  • Tabata - High intensity interval training for efficient full-body workouts
• Fitness


  A condition that helps us look, feel and do our best; the foundation for health and well-being
• Exercise


  Planned, structured, repetitive movement of the body designed to improve or maintain physical fitness
• Hypokinetic diseases are associated with inactivity and poor fitness, including obesity, high blood pressure, high cholesterol, osteoporosis, osteoarthritis, lower back pain, and type 2 diabetes
• Health benefits of exercise

  • Reduces risk of type 2 diabetes by 33-50% for active people
  • Reduces risk of falls and fractures in older people
  • Effective in treating clinical depression
  • Reduces overall cancer risk, especially colon and breast cancer
  • Reduces risk of coronary heart disease and stroke
• Aerobic/Cardiovascular exercises


  Low to moderate intensity using slow twitch muscle fibers and the aerobic energy system, typically using large muscle groups in a rhythmic manner
• Physical activity is a major independent protective factor against coronary heart disease in men and women. Inactive and unfit people have almost double the risk of dying from coronary heart disease compared with more active and fit people. People at high risk of coronary heart disease may benefit even more from physical activity compared with people at lower risk. Physical activity also significantly reduces the risk of a stroke and provides effective treatment of peripheral vascular disease
• Aerobic/Cardiovascular exercise

  Low to moderate intensity using slow twitch muscle fibres, primarily utilise energy created from the aerobic energy system and typically use large muscle groups in a rhythmical movement for extended periods of time (e.g. cycling, swimming, running)
• Cardiovascular exercise


  Improves the efficiency of oxygen transfer between the heart and lungs, can be measured using VO2 max
• Maximal oxygen uptake (VO2 max) is widely accepted as the single best measure of cardiovascular fitness and maximal aerobic power. Absolute values of VO2 max are typically 40-60% higher in men than in women
• Standard VO2 max tests

  • Cooper VO2 max test (12 minute maximum run)
  • The multi stage fitness test (bleep test)
  • Queens college step test
  • Rockport Fitness walking test
• Anaerobic/Resistance exercise


  Moderate to high intensity using fast twitch muscle fibres to apply effort or force to overcome a specific load, energy is primarily anaerobic (without oxygen) in both the ATPPC and lactate systems
• 1 repetition max tests

  Measure the maximal force chosen muscles can generate in a single repetition
• Types of muscle contractions in resistance training

  • Isometric (contracting muscles stay the same length whilst applying a force)
  • Concentric (muscles shorten as they contract under tension to apply force)
  • Eccentric (muscles lengthen under tension to apply a force)
• Long term benefits of resistance training

  • Increased bone density
  • Increased resting metabolic rate
  • Decreased body fat percentage
  • Increased creatine phosphate and adenosine triphosphate stores
  • Decreased blood pressure
  • Decreased blood cholesterol markers
  • Muscular hypertrophy
  • Improved posture
  • Improved core stability
  • Decreased risk of injury
  • Increased range of movement
  • Improved power
  • Improved strength
  • Increase in number and size of mitochondria
  • Improved motor unit firing and ability to recruit motor units
• Long term benefits of cardiovascular training


  • Increased lung capacity/increase in VO2 max
  • Hypertrophy of cardiac tissue
  • Increased blood volume and red blood cell count
  • Increased cardiac output and stroke volume
  • Increased number of capillaries (capillarisation)
  • Reduction in blood pressure
  • Increased number of mitochondria
  • Increase in bone density
  • Lower blood cholesterol markers (reduction in HDL count)
  • Reduction in body fat
• Posture


  The position in which you hold your body in relation to gravity
• Exercises to improve lordosis

  • Strengthen abdominals
  • Strengthen gluteals
  • Strengthen hamstrings
  • Stretch hip flexors
  • Stretch quadriceps
  • Stretch erector spinae
• Exercises to improve kyphosis

  • Strengthen posterior deltoid
  • Strengthen trapezius
  • Strengthen rhomboid
  • Strengthen infraspinatus and teres minor
  • Stretch latissimus dorsi
  • Stretch pectorals
  • Stretch anterior deltoid
• Exercises to improve flat back

  • Strengthen posterior deltoids
  • Strengthen trapezius
  • Strengthen rhomboids
  • Strengthen infraspinatus and teres minor
  • Strengthen hip flexors
  • Strengthen quadriceps
  • Stretch gluteals
  • Stretch hamstrings
  • Stretch pectorals
  • Stretch abdominals
• Factors affecting fitness

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


  An exercise that gradually builds in intensity at the beginning of a workout to prepare muscles, heart rate, blood pressure and body temperature for the forthcoming exercises
• Types of warm up

  • Passive (increases body temperature by external means)
  • General (increases body temperature using large muscle group movements)
  • Exercise specific (increases body temperature using specific muscle groups to be used in the exercise)
• Cool down


  Returns the body to a pre exercise state, involves a cardiovascular cool down and stretching
• Types of stretching for warm up

  • Static (holding the stretch)
  • Dynamic (controlled movements reflecting the exercise)
  • Ballistic (rapid bouncing movements)