Foundations of Training FITT Lesson 4 Notes

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ST. PETER THE APOSTLE
SPORTS PERFORMANCE 15
Foundations of Training (1): Lesson 4
FITT Principle
F.I.T.T. PRINCIPLE
Four major variables that
come into play in
designing a
training program.




F – __________: number
of times a week
I - ____________: level of
exertion
T- __________: length of
workout
T - __________: type of
workout
BASIC TRAINING PRINCIPLES:
F.I.T.T PRINCIPLE
Cardiovascular
Conditioning
 F =_______ times a
week
 I = ________% of
Maximum Heart
Rate, to see
significant
improvements in CV
fitness
 T = ________minutes
 T = Continuous
activity
BASIC TRAINING PRINCIPLES:
F.I.T.T PRINCIPLE
Muscular Strength
 F = ______ times a week
(_______________) for a
basic full body or 2 day
split routine
 I = _______of 1RM
(repetition maximum)
 T = Until muscle fatigue
is achieved. Training
sessions vary between
______ minutes, include
8-10 exercises, and
include all major groups
 T = Isotonic, Isokenetic
BASIC TRAINING PRINCIPLES:
F.I.T.T PRINCIPLE
Muscular
Endurance
 F = ______ times a
week (every other
day)
 I = low to moderate
resistance 12-20
repetitions – _______
______________
 T = Until muscular
________ is achieved
 T = Isotonic,
Isokenetic
BASIC TRAINING PRINCIPLES:
F.I.T.T PRINCIPLE
Flexibility
F = ________ x a week
 I = 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 PRINCIPLE
Body Composition:
 Goal: to decrease body
fat and increase LBM
(____________________)
 F = CV ____ x a week;
WT = 2 x a week
 I = 60-70% of MHR; 1012 reps max effort, 3-5
sets
 T = _______ 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
nervousness
 Inability to __________
 A drop in academic or job
performance
 A desire to ______ training
altogether.
BASIC TRAINING PRINCIPLES OVERTRAINING
Body warning signs:









Extreme muscle ________
A gradual increase in
muscle soreness between
training sessions
_________ in body weight
when not wanted
Sudden gradual increase
in resting ________
Loss of appetite, difficulty
sleeping
Swelling of lymph nodes
Unexplained drop in
_____________ performance
Prone to _______________
Increased risk of _________
BASIC TRAINING PRINCIPLES



Learning the ______ of
training before starting
any kind of program is
essential to any athlete.
This ensures that little
time is wasted in
achieving _____________
results
Also, being educated in
this area allows the
athlete to monitor
internal and external
warning signs,
____________ the risks of
potential hazards.
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