Harry Ainlay High School Sports Performance 15

St. Peter the ApostleSports Performance 15Foundations of Training (1): Lesson 4FITT Principle

F.I.T.T. PrincipleFour major variables thatcome into play in designing atraining program.

F __________: number of times a weekI - ____________: level of exertionT- __________: length of workoutT - __________: type of workout

Basic Training Principles: F.I.T.T PrincipleCardiovascularConditioningF =_______ times a weekI = ________% of Maximum Heart Rate, to see significant improvements in CV fitnessT = ________minutesT = Continuous activity

Basic Training Principles: F.I.T.T PrincipleMuscular StrengthF = ______ times a week (_______________) for a basic full body or 2 day split routineI = _______of 1RM (repetition maximum)T = Until muscle fatigue is achieved. Training sessions vary between ______ minutes, include 8-10 exercises, and include all major groupsT = Isotonic, Isokenetic

Basic Training Principles: F.I.T.T PrincipleMuscular EnduranceF = ______ times a week (every other day)I = low to moderate resistance 12-20 repetitions _______ ______________T = Until muscular ________ is achievedT = Isotonic, Isokenetic

Basic Training Principles: F.I.T.T PrincipleFlexibilityF = ________ x a weekI = Until __________is felt, perform stretches only after the body is properly _________ up.T = _____ sec for each stretch, usually stretch session lasts _________ minutes (depending on the number of stretches performed)T= static, PNF.

Basic Training Principles: F.I.T.T PrincipleBody Composition:Goal: to decrease body fat and increase LBM (____________________)F = CV ____ x a week; WT = 2 x a weekI = 60-70% of MHR; 10-12 reps max effort, 3-5 setsT = _______ minutes; sets to failure.T = ____________ conditioning; Muscular strength and endurance

Basic Training Principles - Overtraining_______________________:Not allowing enough rest and recovery time after workouts.

Some _____________ signs:Increase in __________ and nervousnessInability to __________A drop in academic or job performanceA desire to ______ training altogether.

Basic Training Principles - OvertrainingBody warning signs:Extreme muscle ________A gradual increase in muscle soreness between training sessions_________ in body weight when not wantedSudden gradual increase in resting ________Loss of appetite, difficulty sleepingSwelling of lymph nodesUnexplained drop in _____________ performanceProne to _______________Increased risk of _________

Basic Training PrinciplesLearning the ______ of training before starting any kind of program is essential to any athlete.This ensures that little time is wasted in achieving _____________ resultsAlso, being educated in this area allows the athlete to monitor internal and external warning signs, ____________ the risks of potential hazards.