mini bond squats How to observe personal safety protocol to avoid
FITT Goals: lesson5
Aerobic and Strength training In Focus
How to Set FITT Goals Based on Training Principles to
Achieve and/or Maintain HRF
Principles of training using
F.I.T.T. Formula
F-FREQUENCY
Number of Meeting in a week
I-INTENSITY
The effort level of Exercise
T-TIME
Period covered in an exercise session
T-TYPE
Kind of Exercise
How to set FITT goals Based on training principles To
achieve and/or maintain HRF
Effective training takes time and patience. If one adheres
to the proper principles of training, result will definitely
be seen. Performance will be improved, and
physiological changes will occur as well.
PRINCIPLES
1. Overload
Simply put, the oveload principle relies on the premise that
to improve the muscle must produce work at a level that iss
higher than its regular work load. With the need to cope with
the new level of work, the body adjust accordingly.
2. Progressive
For a program to achieve more gains, it must be
progressive. This means that as the body adapts to the
initial overload, the overload must be adjusted and
increased gradually.
3. Recovery
An athlete needs rest and recuperation for the body to
adjust properly. Adaptation to physical activity occurs
gradually and naturally, but time must be allowed for the
body to generate and build.
4. Reversibility
All gains due to exercise will be lost if one does not
continue the exercise. The body will not be able to maintain
levels of fitness without maintaining exercise.
5. Spicificity
The specificity principle states that each form of activity
would produce different result. This means that if one has
specific gains in mind, one must aptly plan and execute
activities that would target those goals.
6. Variation
Adaptation can be maximized by varying physical activity.
An athlete may hit plateau with a constant, unchanging
routine. Sometimes, repetitive stress injuries might develop
out of the same routine performed over and over again.
squats to overhead press
squat with front raise
squat with chest press
squat jack
squat jump
split squat
goble sumo squat
split squate to shoulder raise
7. Individualization
No one person is totally alike. Each individual has a
certain unique set of physical characteristics. Therefore,
some training or exercise program are tailor made for
certain individuals, especially for those with specific
needs, strengths, or limitations and conditions.
8. Maintinance
Exercise must be regular for fitness to be maintained.
By following all the other principles above, taking into
consideration the principle of FITT. One can maintain a
healthy level of fitness.
How to Set FITT Goals
FITT goals very per individual. The best way is to fisrt know
your thresholds, or the limits of what you can do per type of
activity. Check for personal limits in frequency, intensity,
time and type of activity. From there, one can set targets or
increase in performance.
School and Community Resources in case of an
Injury or Emergency
1. Know where the school, classroom, and other venue exits
are.
2. Familiarize yourself with the school; know where the open
areas are.
3. Determine where the guardhouses are located.
4. Find the location of the clinic
5. Be aware of similar facilities that are nearest to the school.
6. Have all emergency numbers ready
Safety: Aerobic and Strength Training
in Focus: lesson 6
How to Analyze Physiological Indicators such as Heart
Rate, Rate of Perceive Exertion, and Pacing Associated
with MVPAS TO Monitor and/ or Adjust or Effort
Moderate to Vigorous Physical Activity(MVPA)
With moderate goals of fitness, one can train in the
moderate aerobic zone or the weight management
zone. With vigorous goals of fitness, one can adjust to
train in the aerobic fitness zone or even to the peak
aerobic performance zone.
dehydration, overexertion, hypothermia, and
hyperthermia during MVPA participation
Dehydration
Dehydration or loss of fluids occurs in exercise through
sweat, breath, and urine, Dehydration will result in the loss
of coordination and of fatigue. To avoid dehydration,
students must drink fluids before, during, and after
exercise.
Overexertion
Overexertion may come in the form of any exercise
greater than the capacity of an individual to handle. As a
general rule, to avoid overexertion, training must start from
a low level of exertion before graduating to higher levels.
Hypothermia
Training in cold environment can lead to hypothermia, or
the condition of low core body temperature. To prevent this
condition, one must layer clothes and cover parts of the
body with other types of clothing such as hats, mittens, ear
covers, and face or nose covers.
Hyperthermia
Hyperthermia, or heat illness, is a product of losing too
much water and heating up because of exercise. Three
conditions may occur: heat cramps, heat exhaustion, and
heat stroke. To avoid hyperthermia, drink lots of fluids and
avoid overexertion. If you notice somebody experiencing
hyperthermia, do the following: stop the training session;
bring the exerciser to a cooler environment.
FITNESS RELATED JOB OPPORTUNITIES:
LESSON7
Health – and Fitness Related Career Opportunities
Possible Careers in the Health and Fitness Sector:
1. Physical Education
If you prefer to be engaged in more activities and games
rather than classroom lectures, this career is for you
2. Sports Administration
Work full-time in the sports field. If you enjoy competitive
sports, you can engage in the management side and be
right in the middle of all the action.
3. Personal Training
Be flexible in your schedule. A personal trainer
manages his or her own time and schedule
4. Coaching
If at one point, you feel like experiencing being a
competitive athlete or a member of the varsity team or if
you show interest in handling a team of your own, being
a coach offers an exciting path for you.
5. Sport Research
There is always something new in the fitness and health
field. Sports research and development is very dynamic
and offers a wide array of areas to work on.
How to Organize a Fitness event for a Target
Health Issue or Concern
1. Identify a goal, target, or health
issue to address
It is important to have a target in
mind in order to plan for a proper
activity.
2. Do your research
When having a health concern in
mind, do your research and learn
the basic terminologies and
aspects of that area.
3. Look for a location or venue
Having in mind your health
concern and being familiar with
your topic.
4. Build your team
Identify members of your team.
The team leader must delegate
tasks for efficiency and economy
5. Document
Before, during, and after the event,
it would be proper to have a
documentation