Foundations for Training

REC 1040Foundations for TrainingCurriculumApply training and movement principles to the development of performance/health-related components of fitness.1.1/2.1.1 Frequency, Intensity, Type, Time1.2/2.1.2 Overload1.3/2.1.3 Specificity

Safety Considerations and ActivitiesKeeping Healthy VS Improving Performance

Keeping HealthyBeing physically active for a minimum of 30 minutes a day will slightly improve and/or maintain your current health and fitness status.

Slow paced Jogs, Bike Rides, Skiing, Skating, Yoga, ect are meant to help maintain you health.

Health Benefits of FitnessHealthy Heart, Manage Depression, Increase Energy Level, Lower Cholesterol, Weight Management, Helps with insomnia, Manage Stress, etc

Improving PerformanceIf you want to increase your health benefits further, control weight loss and improve your endurance, strength and flexibility, its important to be physically active for up to 60 minutes each day.

SIXTY MINUTES of constant movement where the heart rate is elevated beyond its resting state!

How to get startedBegin slowly and err on the side of caution. Warming up is essential! If you feel pain, nausea, shortness of breath, or just dont feel right see a doctor before training. Do a little bit your first few sessions and see how you feel. If youre tired or sore, you might want to slow down. If you feel great (energized and no stiff muscles), you can change one of the following F.I.T.T components of your program to continue to increase the benefits.F.I.T.TF.I.T.T. F REQUENCY: How many times a week do you participate in activities? I NTENSITY: How hard do you work? T IME: How much time do you spend on each activity? T YPE: What kinds of activities are you interested in doing? FrequencyPhysical activity should be performed each day. The number of activity sessions completed each week may be influenced by your motivation, the weather and other factors, such as how youre feeling.Keeping a log is a great way to chart your progress. It reminds you how much you were doing when you started and how much youre able to do now.Class PollHow many times do you exercise in a week? 1,2,3,4,5,6,7+

How many minutes a day do you exercise? 15, 20, 30, 45, 60+

How many different activities do you do? 1,2,3,4,5+IntensityIncreases in intensity should be gradual, so your body can adapt. Ways to monitor your intensity include:Breathing rate: how fast or how hard are you breathing?

Talk test: can you carry on a conversation? Texting test---DONT TEXT during a workout!

Body temperature and sweat factor: how warm is your body and how much are you sweating?

Intensity ContRate of perceived exertion: how hard do you feel youve worked, on a scale of 1-10? An improvement in your fitness level is indicated by a lower effort rating for the same activity.

Working heart rate: Find your pulse at your wrist, count the number of beats per 10 seconds and multiply by 6 to determine your working heart rate in beats per minute.

Heart Rate and IntensityHeart Rate CalculatorTo determine your intensity as a percentage of maximum heart rate, divide your working heart rate (beats per minute) by your maximum predicted heart rate (220-age). Here are some examples of intensity percentages for different types of physical activity:Low strolling along (55-64%) Moderate brisk walking (65-74%) Vigorous jogging/running (75-90%)

Intensity ChartEffort1= Low 2= Moderate 3= IntenseBreathing RateSlight increaseDeep and consistentRapidTalk TestCarry on a conversationTalk/Need to catch your breath intermittently No talking, Out of breathBody TemperatureWarmWarmer and light sweatVery warm and sweatingRate of Perceived Effort (scale 1-10)3-56-78-10% Maximum Heart Rate55-64%65-74%75-90%Lets go for a JogDuring the jog consider all of the tests for intensity.

When you come back I want you to identify the ones that suit the intensity of your jog.TimeDetermine the amount of time accumulated during one physical activity session and add up each session completed in a given day.

Gradually increase the amount of time youre active during one session.

Time ContThe recommended guidelines suggest increasing your time by a maximum of 10% each week. (i.e. Week 1: 20 minute walk; Week 2: 22 minute walk for a 10% increase 2 minutes)TypeChoosing the type of activity is very importantYou should choose activitiesThat you likeThat fit your goalsChange the activities regularly to prevent boredom.

BrainstormOn your own: Think of all of the types of physical activity you can think of.

Pair up with the person beside you, combine your ideasPair up with another pair in front or behind you, see what you have the same and what you have different.

AEROBICANAEROBICBOTHFishboneCategorize those activities into Team/Individual/GroupOrganize them in any way you wantRanking LadderUse the Tail of the fishbone to rank these activities for your least favorite to you most.Here are some examples of the F.I.T.T. principle in action:Just Getting Started

Walk for 10 minutes at a time, and try to do it 3 times a day. As your fitness level increases and you experience some of the benefits, you can increase your physical activity time gradually (1-2 minutes a week), aiming to reach 30+ minutes at a time.

If you are active intermittently (1-2 times per week), continue with your current activities but increase the number of times a week that you participate in the activities (to 4-7 times per week).

Active RegularlyIf you are active regularly (3 or more times per week), you canIncrease the amount of time youre active each day; vary the intensity (light, moderate, vigorous). Increase the time of each activity. Change the types of activities you do.

Variety is an important component of any physical activity program. It helps keep you motivated and excited so youre more likely to stick with it.

Assignment (for next class)Create/ choose an activity that you can do this week that corresponds to the fitt principle.Pick the frequency that fit the stage you are at.

Pick the intensity that fits you goal

Pick the amount of time that suits the stage you are at

Pick an activity that suits your goal and keeps you interested