Chapter 3 Training Principles

Basic Training Principles

• Provide tools to enable students to lead an active lifestyle

• FITT guidelines are the hows of physical activity

Activity Pyramid

• Base is everyday activity

• Next tier: aerobic activity designated for 3-5 times per week

• Third from bottom: activities for strength,endurance, flexibility, low intensity leisure

• Top: sedentary pursuits

Principles from the Activity Pyramid

• No single activity provides all the benefits• In some cases, one type of activity can

substitute for others• Something is better than nothing

– Top tier should be reduced

• Activities from level 3 (flexibility and resistance exercise) provide benefits that are especially important for all students

How Much is Enough?How Much is Enough?

HEALTH

ACTIVITY

HYPOKINETIC

HYPERKINETIC

OPTIMAL AMOUNT

FIT FormulaFrequency

Intensity

Time

Overload

• the increase in the load or amount of resistance for an exercise that provides a greater stress than the body is used to normally

• The parameters (Freq, Int & Time) relate to the overload principle. – As you get more fit, it is important to change these

values if you want to keep improving. – If maintenance is your goal it may only be necessary to

follow what you have been doing.

Progression

• A gradual increase in frequency, intensity, time or a combination of the above

• Progression should be slow enough to avoid injury, but not so slow that students get bored with the repetition

Specificity

• To bring about specific fitness gains, explicit activities must be targeted

• Consider the student’s individual goals to identify the explicit activities

• Additional “T” in FITT can be targeted for “Type” that is specific to goals

Performance vs Health

Improving performance requires more physical activity than the amount needed

to obtain health benefits.

OPTIMALOPTIMAL

Target Zones for FitnessTarget Zones for Fitness

THRESHOLD FOR TRAINING

TARGET ZONE

NORMAL ACTIVITY

INACTIVITY

TOO MUCHTOO MUCH

Training Threshold

• For fitness, you have to reach the threshold amount of exercise to make some gains in fitness

• Doing a lot more than the optimal level does not guarantee extra health.

Target Zone Comparison:

TOO MUCHTOO MUCH

THRESHOLD FOR FITNESS

INACTIVITY

THRESHOLD FOR HEALTH

TOO MUCHTOO MUCH

INACTIVITY

FITNESS

HEALTH

Training Differences

• Threshold of training: minimum level of fitness required for health benefits– Low end of the training intensity zone

• Health-related fitness: middle to upper end of the training intensity zone; optimal workout intensity

• Performance fitness: generally at the upper end of the intensity zone; for athletic performance

Age considerations for P.A.

• Continuous vs. intermittent exercise• Elementary students are not mini-adults

– Intermittent activity is typical: Why?

• Middle school students may be experiencing body proportion changes

• High school students will react more like adults to training principles

Suggested K-12 Scope

• Elementary– Basic skill themes and applications, increased physical

activity, build the foundation with variety of movement

• Middle school– Combine skills and strategies that enhance physical

activity performance, focus on FITT guidelines

• High school– Development of personal fitness plan– Choice of activities to pursue indiv. goals

Ways to increase activity time

• Decrease emphasis on minimum intensity• Decrease emphasis on time limits• Emphasize daily activity• Explore recreational activities that are age

& developmentally appropriate• Be a role model• Give a reason to the importance of daily

activity and how it relates to them

In-class Work

• As a physical educator in a school, describe what you would do to take physical education ‘beyond the school walls’ to promote life-time activity skills.

Closure

• Fitness is a long-term commitment

• Goals will help students determine the intensity of their workout

• Emphasize all workout components:– Warm-up, workout body, cool down

• Emphasize choosing activities from within the Activity Pyramid