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Basic Training Principles

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Basic Training Principles Dr. Ayers HPER 2150 * * Overload Doing more than you are used to Progression Gradually increasing overload (frequency, intensity, time or ... – PowerPoint PPT presentation

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Title: Basic Training Principles


1
Basic Training Principles
  • Dr. Ayers
  • HPER 2150

2
  • Overload
  • Doing more than you are used to
  • Progression
  • Gradually increasing overload (frequency,
    intensity, time or some combination)
  • Specificity
  • Choose activities that target desired systems
  • Regularity
  • Use it or lose it
  • Individuality
  • Start at your base fitness level, using your own
    goals and keep your genetics in mind

3
Applying the BasicTraining Principles
  • Exercise prescription designing an
    individualized PA program to enhance fitness,
    reduce risk factors for disease, and ensure
    participant safety.
  • FITT guidelines
  • Frequency how often
  • Intensity how hard
  • Time how long
  • Type what kind

4
Physical Activity Session Components
  • Warm-up
  • Whole-body activity (tag, game) lasting 5-10
    mins.
  • ALWAYS done before stretching
  • Use Physical Best activities
  • Main activity
  • Explain purpose of lesson/activity how this
    relates to class/personal goals
  • PA pyramids for children and teens (p. 42-3)
  • Cool-down
  • Light activity to return heart rate to near
    resting levels
  • Closure review lesson, preview next lesson
  • Should last 3-5 mins. and include stretching

5
Social Support andSafety Guidelines
  • Providing social support
  • Characteristics of a supportive environment (p.
    48)
  • Role of the physical education teacher (social
    support)
  • Establishing a safe environment
  • Preventive maintenance
  • Pre-instructional planning
  • Emergency response planning
  • Overtraining injuries

6
Summary
  • Fitness is a journey, not a destination.
  • PA is a lifelong behavior
  • Help children and teens become self-reliant
  • To make good decisions in the future, children
    and teens need to know several points
  • Principles of training
  • FITT guidelines
  • PA program structure
  • Social support and safety

7
Fitness Components
  • Cardiovascular endurance
  • Muscular strength/endurance
  • Flexibility
  • Body composition/Nutrition
  • Next class THRZ worksheet due
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