FW01-2 Week2 Training Principles 1T2425
Summary
TLDRThis week's fitness training video delves into the FITT principle, emphasizing the importance of frequency, intensity, time, and type in exercise for improving body composition and muscle progress. It outlines the specific training needed for different fitness goals, the significance of overload and progression for muscle growth, and the individuality of training programs. The video also discusses the concept of reversibility, highlighting the need for consistent training to maintain fitness levels. Additionally, it covers the role of body composition in health, the calculation of BMI, and the importance of engaging all major muscle groups for overall well-being.
Takeaways
- 🏋️♂️ **Principle of Specificity**: Different forms of exercise produce different results, and training must match the intensity needed for the sporting activity.
- 🔁 **Principle of Overload**: To improve fitness, muscles must work harder than they are accustomed to, requiring an increase in load.
- 📈 **Principle of Progression**: The training program must be progressive to achieve more training gains as the body adapts to the initial overload.
- ⏳ **Principle of Reversibility**: If training ceases, the improvements made will be reversed, following the 'use it or lose it' concept.
- 👤 **Principle of Individuality**: Each person has unique capabilities and needs, so training exercises should be tailored to each person's characteristics.
- 📅 **Frequency (FITT Principle)**: Exercise should be performed at least three times a week, depending on an individual's fitness capability.
- 💪 **Intensity (FITT Principle)**: The amount of effort required for a specific exercise can vary from light to heavy and should be monitored, often through heart rate.
- ⏱️ **Time (FITT Principle)**: The duration of each exercise session depends on intensity and should be part of the FITT principle considerations.
- 🏃♂️ **Type (FITT Principle)**: The type of exercise (cardiovascular, resistance, or a combination) significantly affects the results achieved.
- 📊 **Body Composition**: Understanding body composition, including essential fat, storage fat, and muscle mass, is crucial for health and fitness.
- 🦵 **Importance of Muscle Groups**: Knowing the major muscle groups and exercising them properly can prevent injuries, improve posture, and enhance performance.
Q & A
What is the principle of specificity in exercise training?
-The principle of specificity states that different forms of exercise produce different results. For instance, to improve the range of movement, one needs to perform exercises for flexibility. The principle emphasizes that training must be matched to the needs of the sporting activity, including the intensity at which it's performed.
How does the overload principle contribute to muscle improvement?
-The principle of overload suggests that for muscles to improve, they must work harder than they are accustomed to. A muscle will adapt and grow stronger when forced to work beyond its normal intensity. To continue improving fitness, the load must be increased progressively.
What does the principle of progression entail?
-The principle of progression indicates that a training program must be progressive to achieve more training gains. As the body adapts to the initial overload, the amount of exercise should be slowly and gradually increased to keep overloading the body.
Can you explain the reversibility principle in the context of training?
-The principle of reversibility dictates that when training ceases, the training outcomes will also stop. This means that if training is stopped, any improvements made will be reversed. It follows the 'use it or lose it' concept, where lack of consistent training leads to loss of fitness.
What is the principle of individuality in exercise training?
-The principle of individuality states that each person has unique capabilities and needs. Therefore, training exercises should be customized to each person's characteristics and requirements. A one-size-fits-all approach to training programs will not yield the same response from different individuals.
What does the FITT principle stand for in exercise programming?
-The FITT principle stands for Frequency, Intensity, Time, and Type of exercise. It is a guideline for structuring an exercise program to ensure that it is effective and tailored to the individual's fitness goals.
How often should one exercise according to the FITT principle?
-According to the FITT principle, any form of exercise should be performed at least three times a week, or it could be up to 5 times a week depending on the individual's fitness capability.
What is the significance of monitoring intensity during exercise?
-Monitoring intensity is crucial as it determines how hard or heavy the exercise is. Intensity can be light, moderate, or heavy, and it is an important aspect of the FITT principle. The best way to gauge the intensity of exercise is often through monitoring heart rate.
How is the duration of exercise sessions determined in the FITT principle?
-The duration of exercise sessions in the FITT principle depends on the intensity and the type of exercise undertaken. It is an important component of the principle, ensuring that the time spent exercising aligns with the individual's fitness goals.
What is the role of the type of exercise in the FITT principle?
-The type of exercise in the FITT principle refers to the specific activities chosen, such as cardiovascular, resistance, or a combination of both. The choice of exercise significantly impacts the results achieved, which is why it's important to know what one wants to gain from their efforts.
What is the Body Mass Index (BMI) and how is it calculated?
-The Body Mass Index (BMI) is a calculated value that estimates a person's body fat based on height and weight. It is calculated using a formula that varies depending on measurement units. BMI is used to classify weight status categories for adults, such as underweight, normal weight, overweight, and obese.
Why is it important to understand the major muscle groups in the body?
-Understanding the major muscle groups is important because it helps prevent injuries, improves posture, prevents muscle imbalance, reduces aches and pain, and enhances performance. It also aids in building muscle and strength, which are crucial for various physical activities and sports.
Outlines
🏋️♂️ Principles of Fitness Training
This paragraph introduces the principles of fitness training, emphasizing the importance of training outside the comfort zone for progress. It discusses the principle of specificity, which states that different forms of exercise yield different results, and that training intensity must match the needs of the sporting activity. The principle of overload is highlighted, explaining that muscles must be pushed beyond their normal intensity to grow. Progression is also covered, indicating that training programs must be progressive to achieve gains. The reversibility principle is mentioned, warning that fitness improvements can be lost if training ceases. Lastly, the principle of individuality is introduced, noting that training should be tailored to each person's unique capabilities and needs.
🔍 Understanding the FITT Principle
The FITT principle, which stands for Frequency, Intensity, Time, and Type of exercise, is explained in detail. Frequency refers to how often one should exercise, with recommendations for beginners and more advanced individuals. Intensity is described as the effort required during exercise, with heart rate monitoring suggested as a method to gauge it. Time pertains to the duration of each exercise session, which varies based on intensity and type of exercise. Type of exercise is discussed, emphasizing the impact of choosing between cardiovascular, resistance, or a combination on the results achieved. The paragraph also provides a sample FITT table for cardiovascular endurance, including recommendations for beginners and moderate to high-level individuals.
🏃♂️ Body Composition and Major Muscle Groups
This paragraph delves into body composition, explaining the typical percentages of muscle, essential fat, storage fat, bone, and other tissues in adults. It introduces the Body Mass Index (BMI) as a tool for assessing weight status, with categories ranging from underweight to obese. The paragraph also outlines the five major muscle groups in the body, their functions, and the importance of understanding and exercising them. It discusses the chest, back, shoulders, arms, core, glutes, and leg muscles, detailing their roles in movement and posture. The paragraph concludes with a reminder of the significance of knowing the body's muscle groups for injury prevention, improved performance, and overall fitness.
Mindmap
Keywords
💡Specificity Principle
💡Overload Principle
💡Progression Principle
💡Reversibility Principle
💡Individuality Principle
💡Frequency
💡Intensity
💡Time
💡Type of Exercise
💡Body Composition
💡Body Mass Index (BMI)
💡Muscle Groups
Highlights
The principle of specificity states that different forms of exercise produce different results.
To improve flexibility, one must perform exercises targeting the range of movement.
The specificity principle emphasizes matching exercise intensity to the needs of the sporting activity.
The overload principle suggests that muscles must work harder than usual to improve.
Progression in training is necessary as the body adapts to initial overload.
The reversibility principle indicates that fitness improvements can be lost if training ceases.
Individuality in training is crucial as each person has unique capabilities and needs.
Frequency in the F.I.T.T. principle refers to the recommended minimum of three times a week for exercise.
Intensity is a critical aspect of the F.I.T.T. principle, gauged ideally by monitoring heart rate.
Time in the F.I.T.T. principle pertains to the duration of each exercise session.
Type of exercise is the last component of the F.I.T.T. principle, influencing the choice between cardiovascular, resistance, or a combination.
A sample F.I.T.T. table for cardiovascular endurance includes recommendations for frequency, intensity, time, and type.
Body composition varies between men and women, with typical percentages for muscle, essential fat, storage fat, and bone.
Body Mass Index (BMI) is calculated the same way for adults and children, with different weight categories associated with BMI ranges.
The skeletal muscle system comprises 40-50% of body weight and is essential for movement and posture.
Major muscle groups include the chest, back, shoulders, arms, core, glutes, quadriceps, hamstrings, and gastrocnemius, each with specific functions.
Improving muscle groups can prevent injuries, improve posture, and enhance performance.
The discussion concludes with an overview of the importance of the five major muscle groups in the body.
Transcripts
[Musika]
Good day everyone This is your week
number two our topic training principle
fit principle body composition and
muscle all progress takes place outside
the comfort zone by Michael John
Bob specify the principle of specificity
state that the different forms of
exercise produce different result for
example to improve the range of movement
an individual needs to do exercise for
the movement of
flexibility the function of this
principle is not only on the movement or
activity attained but the only intensity
at which it's its perform training must
be match to the needs of the sporting
activity to improve fitness in the body
parts of the sports
uses let's now down to overload the
principle of overload states that the
improve of muscle must must work Harder
Than the which are they accustom a
muscle will be stranger when forces to
work beyond and its normal intensity the
load must increase in order to adapt and
as the training develops so fitness can
only be improved by training more than
normally do you must work
hard now
progression the principle of progression
states that the program must be
progressive In order for the body to
achieve more training gains because the
body adapts to the initial overload star
slowly and gradually increase the amount
of exercise and keep overloading it now
in reversibility the principle of
reversibility dictates that when
training seizes the training outcome
will be also stop use it or lose it if
the training stop basically the
improvement that was made will be
reversed any adaptation that takes place
as a result of training will be reserved
when you stop training if you take a
break or don't train often enough you
will lose a
fitness now Next principle is
individuality the principle of
individuality states that each person
has unique Capabilities and needs the
training exercise should be a costume to
each person's characteristics and need
if the same program in the design the
person will not response
differently now the fitt principle
frequency this refers to how often you
will
exercise any form of exercise should
perform at least three times a week or
could be 5 times a week depending on
your fitness capability of capacity of
an individual provide the adequate press
is
maintained varying intensity for each
exercise session should also be taken in
consideration to avoid overtraining
frequency is the key component of the F
principle remember that it's important
to know why you are exercising and what
you want to achieve before rushing into
any exercise
program let's go down to intensity
see is how hard heavy is the exercise
This is the amount of effort or work
That must be invested in specific
exercise workout It Could Be light
moderate or heavy depending on your
capability of the person this is an
extremely important aspect of the fid
principle and it's probably the hardest
factor to monitor the best way to gauge
the intensity of your exercise is to
monitor your heart rate
next is the time How long is the
exercise How long each individual
session should last they will depend on
your intensity and time the time you
spend exercising is also an important
part of the F principle the time
dictated to exercise us will defend on
the type of exercise
undertaken now this is the last word
from the F which is the
time What type of exercise will you
doing or you will be Doing It depends on
the individual if it is carbo vascular
resistance or combination of both the
type of exercise You choose will have a
big effect on the result to achieve
That's why it's important to know what
you want to Gain from your
efforts now I'm showing the sample of
fit principal Sable for cardiovascular
endurance on your frequency is how often
for
beginner you have 3 to 5 days a week to
moderate to high you will work out at
least 5 to 7 days a week while the
intensity is how
hard beginner less than
145 bits per
minute to moderate to high is 1 145 to
185 bits per minute while your time or
how long for beginner is 20 to 30
minutes while the moderate to high it's
30 to 60 minutes and lastly the type
what timee like running bris working
swimming biking basketball volleyball
badminton dance aerobics or Zumba so
that is the fid principle table example
for the
cardiovascular These are the some guide
on working on your Fi principle are as
follow first changing the frequency by
adding another day of
Walking changing the time spend walking
each workout day or changing the
intensity by walking faster or adding
some running intervals and changing the
type of what workout by swimming cycling
running
etc Now let's proceed for your body
composition Typical body composition of
an adult man and woman are there in the
table so 43% 3% 14% 16% 2% It depends on
the muscle essential fat storage fat
bone other pressure from both male and
female now on this slide wel show you
the Body Mass Index or BMI so BMI is a
calculated the same way for both adults
and Children the calculation is based on
the following formulas show on the slide
like measuring units formulation and
calculation
and the standard weight status
categories associated with BMI ranges
for adults are shown in the following
table Like for example your BMI if your
BMI is
18.5 you will be underweight so below ha
18.5 below you will be underweight while
18.5 o
24.9 will be your normal or healthy
weight while the
25.0 o
29.9 you will be overweight So if you
got 30 30.0 and Above you will be obese
one sobr sobra baba will be there will
there are two categories of obese the
obese one and obese two so that is the
Body Mass Index or the
[Musika]
BMI now this are the Five skeletal
muscle group the body weight is a made
up of 40 to 50% of muscle Tissue and
there are more than 600 muscle in the
human body
muscle permits on individual accomplish
extraordinary movements of endurance
like playing sports and elegant similar
to
dancing it is important to distinguish
the major muscle group particularly
enhancing your
physic basically our muscle are used for
locomotion so when they are contract
they bring about movements of the body
having a knowledge of accurate type of
exercise in every muscle group has a
dominant
impact Now here are a few reason why
individuals should be mindful on
importance of improving each muscle
group first it prevents injuries improve
posture prevent muscle imbalance refrain
from aches and pain get stronger and
faster
performance build muscle faster so
attendance benefit is in important to
know the body's five major group of
muscle
first muscle group is a chest pectoralis
of pectoralis the pectoralis major help
you pull your arm across the front of
your body next is a back latissimus
dorsey strong lats help you are your
arms full your body weight
up next is the trf
the trap muscle Acts of both the posture
stabilizer and A movement of muscle next
one erector spine the main action of the
erector spine must are the extens of
back laterally flex the back and
maintain correct posture and curvature
of the spinal
column next part arm and shoulder from
arm and shoulder there are bicep primary
function to flex the elbow and rotate
the for arm the tricep the tricep Uh
Brill also helps to stabilize the
shoulder by keeping the head of the
humerus and its correct position in the
shoulder joint next
one you have deltoids allow the shoulder
to stay in the resting position while
also giving the option of backward
movement
Now let's go down to your part of the
body the
core first is your abs the abdominal
muscle supports the trunk allow
movements and whole organs in place to
regulating internal abdominal pressure
next one is the obliques this muscle
help pull the chest and hold downwards
which compresses the abdominal cavity
It's also supports the rotation of the
spine next is the gluteus maximus it is
responsible for movement of the hip and
Side standing up from the sitting Fr o
sitting position climbing stairs and
staying in an erect position Are All
aided by The gluteus maximus Now let's
go down to the legs legs you will have
the quadricep all four quadricep are
powerful extensor and knee joint they
are crucial in walking running jumping
and squatting while the hamstring
primary function of the hamstring are KN
flexion bring the heel towards the bx
and hip Extension moving to the left to
the rear while the
gastron
Gras is an important movement of your
lower leg and it's responsible for the
normal walking and running
action now everyone that is the end of
discussion of our week number two Thank
you
[Musika]
Anda n
[Musika]
Weitere ähnliche Videos ansehen
SHS PE Q1 Ep 2: Set Fitness Goal
GCSE PE - PRINCIPLES OF TRAINING & OVERLOAD (SPORT & FITT) - (Health, Fitness & Training 7.1)
HOW TO BUILD MUSCLE AS A NATTY
Top 3 Ways To...Increase Thick Dense Muscle
Protein & Creatine for Women: JJ Virgin Reveals Muscle Gain Myths & Science
Grade 10 Physical Education Q1 Ep1: Active and Healthy Lifestyle
5.0 / 5 (0 votes)