Module in Safety
and First Aid
Name: ______________________
Date:________________________
Chapter 1: Safety in Sports, Exercise and Recreation
Module 6
Basic Principles of Fitness Training
Definition of Terms
Principle - a general scientific theorem or law that has numerous special
applications across a wide field.
Fitness - the condition of being physically fit and healthy.
- It is the quality of being suitable to fulfill a particular role or task.
Training- it is the action of teaching a person or animal a particular skills or type of
behavior
- it is the action of undertaking a course of exercise and diet in preparation
for the sporting event.
Principles of Fitness Training
Overload
The Overload Principle is probably the most
important principle of exercise and training.
The human body is involved in a constant process of
adapting to stresses or lack of stresses placed upon it.
When you stress the body in a manner it’s
unaccustomed to (overload), the body will react by
causing physiological changes (adaptation) to be able
to handle that stress in a better way the next time it
occurs.
What is an example of the overload principle?
An example of a program that uses the overload principle would be one that
prescribes squatting a prescribed weight for five sets for one week, moving to
squatting a slightly heavier load for five sets the next week, and progressively
increasing the loads each subsequent week.
Exercise 1
Enumerate the 3 ways you can apply the overload principle?
1.
2.
3.
To avoid OVERLOAD
With your Personal Point of Overload (PPO) you know exactly:
• How many sets to perform • when to increase weights
• When you reached OVERLOAD in the target system
• All your personal training variables
• What to do to reach OVERLOAD at every workout
Exercise 2
Give 5 causes of overload in Fitness?
FITT principle
There are four ways to achieve overload in an exercise programme. They can easily
be remembered using the mnemonic,
FITT
Frequency – how often you train.
Intensity – how hard you train.
Time (or duration) – how long you train for a
period of time.
Type – the kind of training you do.
FITT: Frequency
How often you should train depends on what you wish to achieve. The
National Institute for Health and Clinical Excellence suggests that to maintain health,
you should do 30 minutes of moderate exercise 5 times a week.
However, if you wish to become an intermediate or elite competitor in any
sport, you will need to train much more frequently.
Elite rowers often train twice a day!
Training is best done regularly, rather than
at random intervals.
Exercise 1
How do you use the FITT principle for a beginner? Enumerate them.
How to Get Fit
What can I do to get more fit?
Stay positive and have fun.
A good mental attitude is important. Find an activity that you think is
fun. You are more likely to keep with it if you choose something you like. A lot
of people find it's more fun to exercise with someone else, so see if you can
find a friend or family member to be active with you.
Take it one step at a time.
Small changes can add up to better fitness. For example, walk or ride
your bike to school or to a friend's house instead of getting a ride. Get on or
off the bus several blocks away and walk the rest of the way. Use the stairs
instead of taking the elevator or escalator.
Get your heart pumping.
Whatever you choose, make sure it includes aerobic activity that
makes you breathe harder and increases your heart rate. This is the best type
of exercise because it increases your fitness level and makes your heart and
lungs work better. It also burns off body fat. Examples of aerobic activities are
basketball, running, or swimming.
Don't forget to warm up
with some easy exercises or mild stretching before you do any physical
activity. This warms your muscles up and may help protect against injury.
Stretching makes your muscles and joints more flexible too. It is also
important to stretch out after you exercise to cool down your muscles.
FITT: Intensity
• Intensity refers to how hard you work during your training sessions.
• A good way to measure intensity is to monitor a performer’s heart rate. The harder
you work, the faster your heart beats.
Heart rate can indicate which energy system is being used.
Maximum heart rate (MHR)
• In order to train the correct energy system, you need to
calculate your maximum heart rate (MHR).
• Your maximum heart rate is the fastest that your heart can
beat. It depends on your age and can be estimated using the following formula:
Maximum heart rate = 220 – age
Exercise 1
Compute the Maximum heart rate of following age:
1. 60 years old
2. 12 years old
3. 19 years old
4. 80 years old
5. 90 years old
6. 16 years old
7. 25 years old
8. 40 years old
9. 50 years old
10. 66 years old
FITT: Time
• Intensity will affect the time (or duration) of each training session. The length of
session required to achieve improvements depends on how hard a performer is
training.
• To achieve improvements in aerobic fitness, you should aim to spend at least 20
minutes per session in the target zone.
• However, time will vary greatly depending on the activity the performer is training
for. • If they are training for a marathon, they may need to spend several hours at a
time in the aerobic zone.
• A sprinter, on the other hand, will need to spend relatively little time actually
exercising – their sessions are likely to consist of many short, high intensity bursts
with lengthy rests in-between.
FITT: Type
• If your aim is simple health related fitness, then the type of exercise you do does
not matter very much – it just needs to raises your pulse into the aerobic zone for
about 20 minutes.
• You could even include activities like gardening, walking or just dancing round your
kitchen!
However, if you are training for a specific event or competition, then the type of
exercise you do is very important.
Overload can be achieved by changing the type of exercise – for example, you
could lift the same weight but in a different way and using different muscles
Exercise 2
Give the examples of FITT Method.
Examples of Moderate Activity Examples of Vigorous Activity
