FW01-2 Week2 Training Principles 1T2425

Summary

This 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

00:00

🏋️‍♂️ 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.

05:00

🔍 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.

10:05

🏃‍♂️ 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.

Keywords

💡Specificity Principle

The specificity principle in exercise training emphasizes that different forms of exercise yield different results. It is crucial for tailoring workouts to achieve specific goals, such as improving flexibility or strength. In the script, it is mentioned that 'to improve the range of movement, an individual needs to do exercise for the movement of flexibility', illustrating how specificity guides the choice of exercises.

💡Overload Principle

The overload principle states that in order to improve, muscles must be made to work harder than they are accustomed to. This concept is fundamental to the video's theme of progressive training, where it is explained that 'a muscle will be stronger when forced to work beyond its normal intensity', necessitating an increase in load to stimulate adaptation and improvement.

💡Progression Principle

The progression principle dictates that a training program must be progressive to achieve continuous gains in fitness. It is highlighted in the script by stating that 'the program must be progressive in order for the body to achieve more training gains', as the body adapts to initial overloads and requires a gradual increase in exercise volume to continue improving.

💡Reversibility Principle

The reversibility principle, as discussed in the script, is the concept that 'when training ceases, the training outcome will also stop', following the 'use it or lose it' adage. It underscores the importance of consistent training to maintain fitness levels, as any adaptations made through training can be lost if training is discontinued.

💡Individuality Principle

The individuality principle acknowledges that each person has unique capabilities and needs, which should be reflected in their training program. The script mentions that 'training exercise should be custom to each person's characteristics and needs', emphasizing the importance of personalization in exercise regimens for optimal response.

💡Frequency

Frequency in the context of the video refers to how often one exercises. It is a key component of the FITT principle, with the script suggesting that 'any form of exercise should be performed at least three times a week'. It is crucial for maintaining progress and is tailored to an individual's fitness capacity.

💡Intensity

Intensity is described as the amount of effort or work required for a specific exercise. It is a critical aspect of the FITT principle and is linked to the video's theme by stating that 'the best way to gauge the intensity of your exercise is to monitor your heart rate'. This helps individuals understand how hard they should be working during a session.

💡Time

Time, in the script, refers to the duration of each exercise session. It is part of the FITT principle and is important for structuring workouts effectively. The video mentions that 'the time you spend exercising is also an important part of the FIT principle', indicating that both the quality and quantity of time spent exercising are significant.

💡Type of Exercise

The type of exercise chosen can significantly impact the results achieved, as it can be cardiovascular, resistance, or a combination of both. The script advises that 'the type of exercise you choose will have a big effect on the result to achieve', highlighting the need to align the choice of exercise with one's fitness goals.

💡Body Composition

Body composition is the proportion of different components that make up the body's weight, such as muscle, fat, and bone. The script discusses the typical body composition of an adult, emphasizing the importance of understanding one's body composition for effective fitness planning. It is mentioned that 'body composition of an adult man and woman are there in the table', indicating the diversity in body types.

💡Body Mass Index (BMI)

BMI is a calculated value that provides an estimation of body fat and is mentioned in the script as a tool to assess weight status categories. It is defined by a formula based on height and weight, and the script uses BMI to illustrate different weight categories, such as underweight, normal, overweight, and obese, which is crucial for understanding health risks associated with different body weights.

💡Muscle Groups

The script discusses the five major muscle groups in the body, which play a vital role in movement and posture. Understanding these muscle groups is essential for designing effective workouts, as the script points out that 'muscle permits an individual accomplish extraordinary movements'. Examples given include the pectoralis major, latissimus dorsey, and the quadriceps, which are crucial for various physical activities.

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]