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Pathfit 1 Fundamentals

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15 views

Pathfit 1 Fundamentals

Uploaded by

raizamaeepaularr29
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
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PATHFit 1

Principles of Physical Training


& F.I.T.T. Principles

by: Mr. Christian Delos Reyes, LPT, CSCS


Principles of Physical Training

guide in selecting the correct training


type and method in creating training sessions
that will improve performance.
Principles of Physical Training
Overload
Specificity
Progression
Reversibility
Overload
specifies that one must perform activity in
greater than normal amounts to gen an
improvement in physical fitness or health
benefits.

you do more than you normally do, not


something new.
Overload
working at a higher range of intensity

Fitness can only be improved by doing more


than the usual

“IF IT DOESN’T CHALLENGE YOU IT DOESN’T CHANGE YOU”


Specificity
states a need for specific type of exercise to
improve each fitness component or fitness of
a specific part of the body
Progression
Progressing your exercise means changing it
to make it more challenging. A change in
your exercise prescription could mean
changing the: intensity of your exercise
(making it more vigorous) duration of your
exercise (making it longer)
Reversibility
connotes that disuse or inactivity results in
the loss of benefits achieved as a result of
overload. Meaning, benefits achieved last
only as long as overload continues.

Fitness will be lost if the training load is


reduces or if a performer stops training or
injured.
The F.I.T.T. Principle of Training
The four principles of fitness training are
applicable to individuals exercising at low to
moderate training levels and may be used to
establish guidelines for both cardio respirator
and resistance training.
FREQUENCY
refers to the number of sessions in week or
how often an individual exercise.

The point is to meet your goals without


overtraining the body.
FREQUENCY
Note!
Also includes rest days: Also account for rest
days when putting together your plan. It’s
important to give your muscles a chance to
recover.
INTENSITY

refers to how hard you exercise. (light,


moderate and vigorous)
INTENSITY
When it comes to strength training
If you’re new to an exercise program, you don’t want to make
the plan too challenging. This could lead to injury or burnout.
Start at a level that feels comfortable, and then gradually
increase the difficulty as your strength and endurance builds.
With strength training, there are three primary methods you can
use to measure intensity:
1. amount of weight lifted
2. number of repetitions completed
3. number of sets
INTENSITY
When it comes to cardio
To measure how hard you’re working during a cardiovascular
exercise, you can look to your heart rate, which is measured by
beats per minute (bpm).
This starts with determining your target heart rate zone for your
fitness level and age. The heart rate zone you’re meant to target
is based on a percentage of your maximum heart rate (MHR).
TIME
refers to how long you exercise.

Experts recommend at least 150 minutes of moderate-intensity


exercise or at least 75 minutes of high-intensity exercise a week.
TYPE
This refers to what kind of exercise you’ll be doing under
the umbrella of cardio or strength training.
Cardio is any type of exercise that improves your cardiovascular
system. This includes:
running
swimming
walking
dancing
aerobics routines
cycling
TYPE
Strength training is any type of exercise that tones and strengthens
the muscles. It usually results in muscular hypertrophy.
This includes:
the use of weights, like bicep curls and bench presses
bodyweight exercises, such as:
squats
pushups
pullups
situps
GOAL SETTING
Goal setting is an essential
preliminary step when designing
an effective training program.
guidelines & tips for
better goal setting:
must be specific
measurable
definite time frame
deadline
training log
different approaches
ASSIGNMENT
Create a Workout/Exercise using the F.I.T.T. Principle
Create a Workout Goal based on your capabilities or
physical needs
QUIZ

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