Know the principles of safe and effective exercise

Principles and components of fitness training • In order for you to meet the

Principles and components of fitness training • Health-related fitness is the minimum level of

Body composition • This refers to the body’s physical make-up in terms of fat,

A look at two forms of body composition; one athlete a cyclist and the

Body adaptation • An individuals body can and will adapt to the type of

A soldiers body will adapt to the stresses put upon it throughout the basic

The FITT principles of planning training programmes • For your clients to improve their

• Frequency – how often your clients should train This relates to the

• Time – how long your clients will train for Gradually increasing the

Conclusion • If your clients follow their training programme correctly they should find that

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Know the principles of safe and effective exercise sessions. . Unit 32 – Instructing physical activity and exercise

Principles and components of fitness training • In order for you to meet the needs of a client you will require a good understanding of the health-related components of fitness, and how the body adapts to training within different client groups. • As an instructor you will also need to have knowledge of health screening methods and risk assessments to ensure the safe and effective delivery of the exercise sessions.

Principles and components of fitness training • Health-related fitness is the minimum level of physical fitness that you need to keep in good health. If you have good health it is possible to lead a full and active life where the physical, cultural, mental and social aspects work well together. • For this you need: 1. balanced diet EXPLAIN EACH 2. regular exercise POINT? 3. plenty of rest 4. limited alcohol intake 5. avoid social drugs 6. control your stress levels 7. in other words, live a sensible lifestyle

Body composition • This refers to the body’s physical make-up in terms of fat, muscle and body tissues measured as a percentage. You can change the amount of fat and increase muscle by exercise and the correct diet. • Sometimes BC can be inherited from parents and at other times lifestyle will determine a persons body shape. • However it should be known that BC can be changed by the individual through exercise/diet

A look at two forms of body composition; one athlete a cyclist and the other a shot putter.

Body adaptation • An individuals body can and will adapt to the type of training being incorporated into a fitness programme. • Be aware that there are many other factors involved in adaptation to a particular training regime such as nutrition, sleep, stress and intensity to name but a few. • An individual going in to military will see a drastic change in their body throughout basic training.

A soldiers body will adapt to the stresses put upon it throughout the basic training period and to some extent throughout an individuals career too.

The FITT principles of planning training programmes • For your clients to improve their fitness they will need to plan an exercise programme that follows the FITT principles. In order to gain full benefit from the exercises you need to train in a specific way, to your needs, to improve the level of fitness. The only way to make this improvement is to overload the body systems so that they will gradually adapt to a higher level of work. The FITT principles are: • Frequency • Intensity Can you explain • Time each one? • Type.

• Frequency – how often your clients should train This relates to the number of times you recommend your clients train each week. Current practice points to a minimum of three times a week, giving the body time to rest after each session and spreading the sessions out over the week. • Intensity – how hard your clients will train You will have to work the clients’ body systems hard enough for them to adapt, looking at their current fitness, starting at the correct intensity and not exercising above the training thresholds.

• Time – how long your clients will train for Gradually increasing the duration of the exercise will start to overload the body, and the working heart rate level should rise. A session should start at a minimum of 20 minutes in order for the body to see any real benefit. • Type – what kind of training your clients will take part in You should have specific exercises and activities for your clients to perform so that they can develop their skills and fitness. Variation in training methods will overcome boredom and lack of motivation.

Conclusion • If your clients follow their training programme correctly they should find that they are able to carry out the exercise much more easily as the weeks progress. • This is because their bodies are adapting to the exercise and improving their performance. • The long-term adaptations will strengthen the heart, making it capable of pumping more blood around the body, and will allow the lungs to get more oxygen to the muscles and increase the size and strength of the muscles (muscle hypertrophy).