PHYSICAL FITNESS PROGRAM SPORT

an integrated regimen of physical activities catering  SPECIFICITY

to one or more specific need such as functional, skill-  PROGRESSION
related and/or health-related fitness.  OVERLOAD
 REVERSIBILITY
WHY DO I ‘NEED’ A PHYSICAL FITNESS  TEDIUM
PROGRAM?
- reduce your risk of chronic diseases, strengthen
your body, and improve your balance and SPECIFICITY
movement- not to mention support weight loss and - development plan needs to be specific to your
muscle-gain. performance levels and activity.
- boosting your morale, self-esteem and confidence
PROGRESSION
- development plan needs to become gradually more
IMPORTANCE OF PHYSICAL FITNESS challenging in line with your development. This will
- important for everyone. ensure you do not hit a plateau.
- promotes good health
OVERLOAD
- complements progression and shows how you can
Save money make sessions tougher by referring to FIT:
According to the Centers for Disease Control and  frequency
Prevention, chronic diseases cause 7 out of 10  and/or intensity
deaths in the U.S., and treating chronic diseases  and/or time
accounts for 86% of U.S. healthcare costs.
- reduce your risk for many health issues and
complications that can result in expensive medical TEDIUM
care. Your development plan must include variety to
ensure you do not get bored and lose motivation.
Increase your life expectancy
-increases life expectancy and reduces the risk of
premature mortality MICROCYCLES
- people who are more active tend to be healthier - shortest training cycle
and tend to live longer. - typically lasting a week with the goal of facilitating a
focused block of training
Reduce your risk of injury
- increase muscle strength, bone density, flexibility, TYPES OF TRAINING
and stability. - The following types of training improve speed,
- reduce your risk for injury and resilience to strength and power:
accidental injuries, especially as you get older.
Resistance training (weight training)
Improve your quality of life - improves strength, power or muscular
- shown to improve mood and mental health, and endurance.
provides numerous health benefits. - area of fitness developed is determined by the
resistance, repetitions, and sets performed.
Stay active - using dumbbells, barbells, resistance machines,
- allows you to do activities that require a certain pulleys, body weight or equipment
level of physical fitness - idea of resistance training is to contract a muscle
against a resistance
Improve your health
-promotes strong muscles and bones. It improves Plyometric training
respiratory, cardiovascular health, and overall health. - used to increase power (strength x speed) and
strength,
- It typically involves bounding, hopping or jumping
PRINCIPLES OF TRAINING style exercises also ball/box work
- When creating a development plan, guidelines can
help ensure it is effective.
- Principles of training are a set of guidelines that TRAINING METHODS to improve cardiovascular
help you when trying to develop any component fitness and muscular endurance
of fitness from the physical factor. The principles of
training can be embedded by following Continuous Training
the SPORT acronym. - Involves low-intensity exercise for long periods
of time without a rest or break. A performer
normally performs continuous training for a minimum 3. Measure your progress – find a way to measure
of 20 minutes in their aerobic training zone (60-80 % it. paying close attention to fulfilling those
of heart rate max). short-term goals and making sure you’re not
slacking.
Fartlek training
- Swedish word for speed play 4. Make your short-term goals attainable – Coming
- form of continuous training back to being realistic – do not set goals that
- both aerobic and anaerobic energy systems are are too demanding to attain. You shouldn’t be
stressed. too easy on yourself either,

Ex: 5. Follow the plan – Once you and your personal

 5-minute jog to warm up trainer have drafted an exercising routine,
 Sprint for 30 seconds stick to it.
 Jog for 90 seconds
 Run approx. 75 % for 50 seconds 6. Find motivation – Find a way to motivate
 Jog for 90 seconds yourself through every goal, over every
 Repeat 6 times hurdle, and towards final success.

Interval training 7. Reward yourself - Once you successfully fulfill a

- periods of exercise or work followed by periods monthly goal, treat yourself. Everybody needs
of rest. a cheat day from time to time,
- improving cardiovascular fitness, muscular
endurance, speed, recovery times and lactate
threshold. EXERCISE
- engaging in physical activity and increasing the
Ex: heart rate beyond resting levels.
 30 seconds hard - Important part of preserving physical and mental
 1-minute active res health.
 Complete 10 rounds - Taking part in exercise of any intensity every day is
essential for preventing a range of diseases and
Circuit Training other health issues.
- series of exercises, known as stations, being
performed one after the other. What is the FITT principle?
- Typically, circuit training involves 8-10 stations - tried-and-true method of putting together an
performed for a certain number of repetitions or time. efficient workout plan.
- great for monitoring your exercise progress with
Ex: cardiovascular activity and strength training.
Complete the following exercises for 40 seconds
with 20 seconds rest. Complete 2-4 laps FITT stands for:
 Bodyweight squats  frequency
 Press-ups  intensity
 Plank  time
 Star jumps  type
 Lunges
 Plank press
 Back extensions FREQUENCY
 Mountain climbers - refers to how often you exercise.
- point is to meet your goals without overtraining the
body.
How to achieve my fitness goals?
When it comes to cardio:
1. Set long-term goals – First, set the goals - aim for a minimum of three cardio sessions per
you’re striving towards. Aim high, but try to week. If you’re looking to lose weight, increase to
be realistic too. Personal Trainer is a great five to six sessions.
resource to help . When it comes to strength training:
- strength training three to four times per week.
2. Set short-term goals - have to set monthly or Also includes rest days:
weekly goals to create an atmosphere of - Important to give your muscles a chance to
success, and to be able to monitor your own recover.
progress better. Your Personal Trainer will
help with this as well.
INTENSITY Ex:
This refers to how difficult an exercise is. use of weights, like bicep curls and bench presses
bodyweight exercises, such as:
When it comes to cardio:  squats
1. Find your max heart rate (MHR)  pushups
To find your MHR, use this calculation: 220 minus  pullups
your age = MHR.  sit-ups

2. Find your target heart rate zone TYPES OF EXERCISE

According to Harvard Health, aerobic exercise is
when your heart rate reaches between 70 and 85 Aerobic
percent of your MHR. You’re also getting a workout - the kind that makes you breathe harder and
when your heart rate reaches 50 to 70 percent of builds your fitness up
your MHR.
Strength building
To find your target heart rate zone, use this - Ex: Pilates, physiotherapy type exercise
calculation: MHR multiplied by percentage rate in
decimals. Balance Training
- Some exercise helps improve your balance by
When it comes to strength training: helping you build up core strength.
With strength training, there are three primary Ex: Tai Chi, dance and playing bowls
methods you can use to measure intensity:
1.amount of weight lifted Endurance
2.number of repetitions completed - improve your endurance by doing an activity for
3.number of sets increasing periods of time.

Flexibility
TIME - Stretches (see the Physiotherapy postcards on
- duration of each exercise. easy stretches and exercises to do if you sit all day),
- at least 150 minutes of moderate-intensity exercise yoga, tai chi, pilates and lots of other exercise
or at least 75 minutes of high-intensity exercise a classes
week.
Moderate intensity exercise
When it comes to cardio: - any activity that increases your breathing rate
- recommended to last a minimum of 30 minutes. slightly and makes you a bit warmer and your heart
This can be longer, depending on the exercise. beat slightly faster.

Resistance: Ex:
- Resistance workouts usually last between 45 and
60 minutes.

TYPE
- to what kind of exercise you’ll be doing under
cardio or strength training.

Cardio
- any type of exercise that improves your
cardiovascular system
Ex:
 running
 swimming
 walking
 dancing
 aerobics routines Vigorous Exercise
 cycling Vigorous or high intensity exercise is the kind that
gets you sweaty and out of breath, for example
running or playing sport.
Strength
- any type of exercise that tones and strengthens
the muscles. It usually results in muscular
hypertrophy.
 Intensity Exercise Ex:
Exercise intensity refers to how hard your body is  Glute Bridges
working during physical activity.  High-Box Step-Ups
 Leg Press (position-specific)
 Romanian Deadlift (RDL) and its variations
Measuring Physical Activity Intensity (e.g. single-leg)
 Kettlebell Swing
 Squat (Bilateral variations)

Knee Dominant
This category is classified by movements in which
the knee is the dominant lever during the
exercise.

Ex:
 Single-Leg Squats (Pistol, Bulgarian, Knee-
Tap, Elevated)
 Low-Box Step up
 Lunge (Forward, Backward, Lateral)
 Leg Press (position-specific)
 Squat (Bilateral variations)

Vertical Push
category of exercises include all exercises that move
the load/weight vertically in relation to the torso,
or at least in that direction. Consists of movements in
the sagittal plane (shoulder flexion) or frontal planes
(shoulder abduction)

Ex: Vertical Push

 Push Press
 Military Press
 Overhead Dumbbell Press
 Seated Shoulder Press
 Jammer Press
 Vertical Pull

Vertical Pull
- this normally means its movements create
shoulder extension and/or adduction with elbow
flexion (i.e. pulling).

Ex: Vertical Pull

 Pull-Ups (Close-Grip, Wide-Grip, Supinated
Basic Movement Patterns Grip etc)
 Lat Pull-Downs
Hip Hinge  Kneeling Pull-Downs
This category of exercises is comprised of exercises  Plank Rows
that involve a hinging motion at the hip joint, with
little to no knee movement. These exercises tend Horizontal Push
to be more of a pulling action as opposed to a This category of exercises involves moving a
push. weight straight out in front of you, away from the
torso. consists of movements in the sagittal
Ex: (shoulder flexion) and/or transverse plane (shoulder
 Romanian Deadlift (RDL) and its variations horizontal adduction) with elbow extension (i.e.
(e.g. single-leg) pushing).
 Kettlebell Swing Ex:
 Press-Ups
Hip Dominant  Bench Press
Though this category can include hip hinging  Standing Chest Press
movements, it is used to identify all exercises in  Single-Arm Dumbbell Press
which the hip joint plays the primary role.  Kneeling Single-Arm Press
Horizontal Pull  Relatively smaller muscles in respect to
- moving a weight towards the torso. onsists of bone length.
movements in the sagittal (shoulder extension)  Naturally fast metabolism makes it difficult
and/or transverse plane (shoulder horizontal for many to gain mass.
abduction) with elbow flexion (i.e. pulling).  Potentially indicative of disordered eating
(e.g., anorexia, bulimia) when BMI is ≤17.
Ex:
 Inverted Row Once you identify which somatotype a client most
 Bench Row aligns to, consider the structural and metabolic
 Bent Over Row (Bilateral, Unilateral, Barbell, challenges that are associated with it. Then, tailor
Dumbbell, Kettlebell etc) the exercise programming and dietary coaching
 T-Bar Row to overcome those hurdles.
 Seated Row
 Kneeling Single-Arm Row

Dietary Plan
A set of scheduled meals in order to achieve
different metabolic and health goals, such as
weight loss, sugar control, muscle gain.

WHAT IS BODY TYPE?

- Body type, or somatotype
- idea that there are three generalized body
compositions that people are predetermined to have
- theorized by Dr. W.H. Sheldon back in the early
1940s,
- three somatotypes endomorph, mesomorph, and
ectomorph.

According to Sheldon, endomorphs have bodies

that are always rounded and soft, mesomorphs are
always square and muscular, and ectomorphs are
always thin and fine-boned. These body types
directly influenced a person’s personality, and
the names were chosen because he believed the
predominate traits of each somatotype were set in
stone.

HOW TO IDENTIFY BODY TYPE

ENDOMORPHIC
 Stockier bone structures with larger
midsection and hips.
 Carries more fat throughout the body.
 Gains fat fast and loses it slow.
- Naturally slow metabolism; potentially due to
chronic conditions (e.g., thyroid deficiency, diabetes)

MESOMORPHIC
 Medium bone structure with shoulders
wider than the hips.
 Developed athletic musculature.
 Efficient metabolism; mass gain and loss
both happen with relative ease.

ECTOMORPHIC
 More narrow shoulders and hips in respect
to height.