physical fitness

• physic fitness

  • It is a state of health and well-being and, more specifically, the ability to perform aspects of sports, occupations, and daily activities.
  • It is generally achieved through proper nutrition, moderate-vigorous physical exercise, and sufficient rest.
• FITT Principles


  exercise prescription to help participants understand how long and how hard they should exercise
• frequency


  refers you are physically active and is usually measured in days peer week
• intensity 


  describes how hard your body is working physical activity, often described as light, moderate or vigorous
• time 


  measure how long you will exercise
• type 


  kind of exercise you will perform
• TRAINING PRINCIPLE 1: SPECIFICITY

  • The first principle is specificity, often referred to as the SAID (specific adaptation to imposed demands) principle, which states that the body will specifically adapt to the type of demand placed on it. The SAID principle says every sport poses its unique demands and that to improve skills unique to a particular sport, it's best to practice the moves used in that sport.
• TRAINING PRINCIPLE 2: OVERLOAD

  • The overload principle is for training adaptations to occur, the muscle or physiological component being trained must be exercised at a level that it is not normally accustomed to.
  • So to see an increase in strength and endurance, you need to add new resistance or time/intensity to your efforts.
  • Training loads must be increased gradually to allow the body to adapt.
• TRAINING PRINCIPLE 3: PROGRESSION

  > The principle of overload states that a greater than normal stress or load on the body is required for training adaptation to take place. The body will adapt to this stimulus. Once the body has adapted then a higher stimulus is required to continue the change. For a muscle to increase strength, it must be gradually stressed by working against a load greater than it is used to.
• TRAINING PRINCIPLE 5: ADAPTATION

  • is how the body 'programs' muscles to remember particular activities, movements, or skills. By repeating that skill or exercise, the body adapts to the stress and the skill becomes easier to perform. The Principle of Adaptation explains why beginning exercisers are often sore after starting a new routine, but after doing the same exercise for weeks and months the athlete has little, if any, muscle soreness. This also explains the need to vary the routine and apply the Overload Principle if continued improvement is desired.
• TRAINING PRINCIPLE 6: REVERSIBILITY

  This one is simple, USE IT OR LOSE IT. The principle of reversibility suggests that any improvement in physical fitness due to physical activity is entirely reversible When the training stimulus is removed or reduced. This principle suggests that regularity and consistency of physical activity are important determinants of both fitness maintenance and continued improvement. Reversibility is when training stops and the effects of the exercise done are lost, it takes less time to lose fitness than to gain it.
• TRAINING PRINCIPLE 4: INDIVIDUALIZATION

  • We are all physiologically, neurologically, and emotionally different, and therefore, each athlete must be treated according to his or her ability, potential, training age, Sex-based differences, and athlete's rate of recovery
  • Differences can be influenced by many characteristics; biological age, training age, gender, body size and shape, past injuries, and many more
  • A crucial principle in contemporary training - everyone is different and responds differently to training