1. FITNESS & TRAINING
PROGRAMS

2.  subset of physical  any body movement
activity: a planned, carried out by the
structured, repetitive skeletal muscles and
movement of the body requiring energy
designed to improve or
maintain physical
fitness
EXERCISE PHYSICAL ACIVITY

3.  To be happy
 To be healthy
 To live longer
 To reduce the chance of disease
 To develop strong bones and muscles
 To have good posture
 To keep our hearts healthy
 To manage stress
 To get our brains working
 To control our weight
 To give us more energy overall!

4.  Try Training With a
 Train the Way You Want Partner
Your Body to Change  Vary your activities
 Train regularly
 Start Slowly, and Get in  Train Your Mind
Shape Gradually  Fuel Your Activity
 Warm Up Before Exercise Appropriately
 Cool Down After exercise  Have Fun
 Exercise Safely
 Listen to Your Body,  Track Your Progress
and Get Adequate
Rest

5.  1. Make sure exercise is safe for you – if unsure
ask your doctor!
 2. Decide what you want to train – do I want to be
heart fit? – do I want to get muscles? – do I want
to loose weight? (fitness tests can help you know
your strengths and weaknesses)
 Set goals – what do you want to achieve and
when.
 Select the activities you want to do – make it as
interesting and fun as you can so you stick to it!

6.  Everyone should perform a warm up prior to
each training session
 A general activity session where you are
training your muscles for your goals
 A cool down after any training, relax for 5-
10 minutes by stretching, which could
possibly prevent soreness

7.  Used to prepare the body for physical exercise
 Prevents injury from doing strenuous activity when
your body isn’t ready for it.
 these basic requirements need to be satisfied:
 the pulse rate should be gradually raised to a level
approaching that experienced during the activity
(doing a slow cardio activity to get the body
moving)
 The muscles should be stretched so that they are
ready for harder work.

8.  the purpose of the cool down is the opposite of the
warm up
 when the body has been working hard it must
allowed to return gradually to its normal resting
state
 the main two reasons for a cool down (warming
down) are:
 1 – reduce your heart rate back to a normal resting
one.
 2 – removing lactic acid from the muscles so that
we don’t feel too sore the next day.

10.  In developing a training or exercise programme
we need to consider a few things…
 SPECIFICITY
 OVERLOAD
 THE F.I.T.T PRINCIPLE

11.  SPECIFICITY - training must be specific to the
sport or activity, the type of fitness required and
the particular muscle groups. For example,
marathon runners will do mostly endurance
work (long runs). Whereas, swimmers exercise
‘swim specific muscles’
 OVERLOAD - training must be raised to a higher
level than normal to create the extra demands
to which the body will adapt. This can be done
in three ways: - working harder (intensity),
training more often (frequency), working longer
(duration)

12.  All training programs should include the following:
 FREQUENCY - how often. Experts suggest that at a
basic level three sessions per week is the minimum
frequency that is needed to acquire and maintain a
healthy fitness level.
 INTENSITY - how hard. For general improvement of
health it is essential that the heart rate is raised to
between 60 and 85 % of the maximum heart rate
(MHR) for a specific age. This is known as the safe
training zone.

13.  TIME - for most people 30 minutes exercise will
raise the heart rate above 60 % of the MHR.
 TYPE - the type of training activity will reflect
the groups or individuals specific needs – for
example if I am a weightlifter I don’t want to run
for 2 hours a day…I want to lift weights and
build my muscles up.

14. IMMEDIATE SHORT-TERM
 BREATHING – I am taking more oxygen into my body so my breathing
becomes faster.
 PULSE RATE – my heart is pumping more blood to my muscles so it is beating
faster.
 CIRCULATION – blood is moving faster around my body to make my muscles
move.
 MUSCLES – get more blood flowing into them which makes them more supple
and less likely to tear or strain
 SWEATING – our body works to cool us and remove bad wastes through our
pores. We start to clean our body.

15. LONG TERM EFFECTS OF EXERCISE
 GENERAL WELL BEING - we are able to cope
with the demands of everyday living (less stress,
better appetite, sleep better)
 HEART RATE – our resting rate falls making us
generally fitter.
 BODY COMPOSITION – our body looks better
 MUSCLE SIZE – we get defined muscles
 AN OVERALL HEALTHIER PERSON!!!
