chapter 6 - principles of training

FITT formula

F = frequency = nb sessions/week

I = intensity = how hard you perform physical activity

T = time = how long the session are

T = type = what kind of activity you do

cardiorespiratory endurance

F = 3-5 days/week

I = moderate-intense (in THR zone)

T = 2.5hrs/week, or 1.5hr/week for intense (20-60min/session)

T = continuous/interval non-stop cardio activity

body composition

F = 5-7days/week

I = moderate

T = 60/90min/session

T = cardio activities with resistance training

stretching

F = 5-7days/week, after each workout

I = to the point of tension and hold

T = 60 sec/muscle (20-60s per rep)

T = stretching/yoga poses

muscular fitness factors

Beginner:

• endurance : 2-4x/week, 13-20reps, 1-3 sets, 30-90s rest between sets

• strength: 2-4x/week, 8-12 reps, 1-3 sets, 2-3min/1-2min

Intermediate:

• endurance : 3-6x/week, 13-25+reps, 2-6 sets, 30-90s rest between sets

• strength: 3-6x/week, 6-8 reps, 2-6 sets, 2-3min/1-2min

• power: 3-5x/week, 2-7reps, 3-5+ sets, 2-3min of rest between sets

Advanced:

• power: 3-5x/week, 1-3reps, 3-5+ sets, 2-3min of rest between sets

specificity

principle determines that the particular type of exercise performed determines the particular benefit received from it.

i.e: if you want to improve at swimming laps, you swim you dont run

progressive overload

principle of gradually increasing the frequency, intensity or time of the physical activity as the body adapts to the physical activity’s intensity

increase by 10% per week, otherwise might risk injury

reversibility

principle states that your fitness level will decrease if you don’t maintain it

training must be consistent if you are to maintain your fitness level

maintenance

principle of maintenance allows you to do less but maintain the earned improvements

decrease frequency but not intensity