CHAPTER 15 Developing Physical Fitness Kinesiology Books Publisher

CHAPTER 15 Developing Physical Fitness Kinesiology Books Publisher 1

TABLE OF CONTENTS Fitness Training Principles • • • FITT Principle Overload Principle Progression Principle Reversibility Principle Specificity Principle Components of Physical Fitness • • • Muscular Strength Muscular Endurance Cardiorespiratory Endurance Flexibility Body Composition Components of Motor Ability • • • Power Agility Coordination Reaction Time Balance Speed Fitness Training Activities • • Resistance Activities Cardiorespiratory Activities Functional Fitness Activities Group Fitness Classes Kinesiology Books Publisher 2

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Physical fitness • Not just a concept • Way of life that incorporates many components important for health: • Muscular strength • Muscular endurance • Cardiorespiratory endurance • Flexibility • Body composition Kinesiology Books Publisher 4 4

FITNESS TRAINING PRINCIPLES • FITT Principle • Overload Principle • Progression Principle • Reversibility Principle • Specificity Principle Kinesiology Books Publisher 5

FITT PRINCIPLE • Does the training program FITT? • 4 important elements of a training program 1. 2. 3. 4. Frequency Intensity Time Type Kinesiology Books Publisher 6 6

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TRAINING FREQUENCY • Number of times exercise sessions per week • Depend on an individual’s goals, abilities, fitness level, and sport • To maintain fitness level: 2 -3 • To improve fitness level: 4 -6 Kinesiology Books Publisher 8

TRAINING INTENSITY • Needed to improve fitness level • Cardiorespiratory fitness: 50 -85% of max heart rate • Strength training: resistance, number of reps • Work-to-rest ratio • e. g. , 1: 2 • Higher intensity longer rest Kinesiology Books Publisher 9

TRAINING TIME • Total time devoted to developing fitness • Based on session duration • Training volume • Element of training time • Depends on activity type • e. g. , total running distance • e. g. , total number of reps Kinesiology Books Publisher 10

TYPE ACTIVITY • Formal fitness activities • Main goal to develop fitness • Informal fitness activities • Main goal is the social aspect • It is important to set specific goals to maximize training experience Kinesiology Books Publisher 11

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