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Principles of fitness

Aerobic endurance is the ability to use the body whilst exercising for a
long period of time, we need this in sport as it is how we manage to work
for a long period of time for example a centre midfielder in football would
need this as he needs to constantly be running up and down the pitch and
to do this to the best of his ability he needs to be able to run for a long
period of time. Its not just football it is pretty much any of sport that you
need to run for a long period of time. Doing cardio is the best way to train
Aerobic Endurance as its what we call Continuous training. This means
that you are doing cardio training such as running for long periods of time
with no rest. This improves the cardiovascular system making it easier for
oxygen to get around the body as it creates more red blood cells that give
off oxygen. Cardio is the best and most current way to train Aerobic
endurance a long distance runner for example Mo Farah will train like this
before a race and will be going on long distance runs.
Muscular endurance is important in sport as it allows us to carry on using
our muscles in a strenuous activity which is important as if you didnt
have this then you wouldnt be able to perform to the best of your ability
therefor impacting your performance of the sport. A perfect example of
this is a long distance row as that is using the muscles in your arm and
you need them for a long period of time to be bale to beat your opponent.
Muscular endurance training is very similar to strength and power
training. The best and most well known methods are free weights and
resistance machines. Free weights are using dumbbells and other free
weights where as machines is pretty straight forward its using resistance
machines to train. Where as strength training is doing little reps on a high
weight muscular endurance is doing high reps on a low weight. This
increases endurance as you are performing for longer with no rest
meaning over time you can work for longer periods.
The common definition of strength "the ability to exert a force against a
resistance". The strength needed for a sprinter to explode from the blocks
is different to the strength needed by a weight lifter to lift a 200kg barbell.
This therefore implies that there are different types of strength. This is
always trained by free weights and resistance machines which is done by
using low reps but a high weight to increase muscle strength.
Flexibility
Flexibility is needed almost every day of our lives without even knowing it.
It can be from something simple like bending down to pick something up
to scoring an overhead kick in football. When it comes to sport Flexibility
is crucial as it allows us to perform any physical sport as they all require

movement for example a goal keeper bending down to stop a shot or a


rugby player reaching out to catch a ball. Training flexibility also helps
with other key aspects of being able to participate in sport such as
Posture
.Coordination
.Balance
.Athletic performance
.Energy
.Core strength
.Power
. Overall well-being
There is three ways to train flexibity:
1)
Static, this is when you stretch the muscle whilst standing still for
example lunging forward and holding at the furthest you can go , This
stretch is normally held for around 15-20 seconds.
2)
Dynamic, this is when you stretch the muscle whilst lightly swinging
your arms or legs and gradually reaching your limit.
PNF
3)
PNF, this is currently the fastest and most effective way to improve
flexibility. PNF stands for proprioceptive neuromuscular facilitation. This
can only be done with two people, the person who wants to improve does
a static stretch to their limit, then the seconds person pushes the part of
the body being stretched even further. This works as the body will not
allow the person to push further but if another person does it it will
eventually become easier.

Performing PNF over time will improve your flexibility. A gymnast will have
been doing PNF for a long time to improve their flexibility over their
career.
Body composition

Body composition is the bodys relative amount of fat to fat-free


mass. Those with optimal body composition are typically
healthier, move more easily and efficiently, and in general, feel

better than those with less-than-ideal body composition. If you


can achieve a better body composition goes a long way toward
improving your quality of life and overall wellness.
Body composition is divided into two separate types of mass:
fat-free mass -- which is comprised of all of the bodys non-fat
tissues -- and body fat.

Fat-free mass includes bone, water, muscle, and tissues. Body


fat is literally fat located within the body. Some fat is necessary
for overall health; it helps protect internal organs, provides
energy and regulates hormones that perform various functions
in body regulation. However, when someone is overweight or
obese, they have an excessive accumulation of body fat.
Adaptations to training
When you have trained your body adaptations take place to
make you fitter and healthier which is the point of exercising.
HYperthophy is the most common which is when the muscles
are trained they will tear and grow in size. Your heartrate will
reduce as it wont have to work as hardtop pump blood around
the body. Finally your stroke volume is increased which means
you can take in more air per breath so oxygen gets round the
body much faster which will increase your aerobic endurance
meaning you can work for longer.
Fitt Principle
The FITT Principle (or formula) is a great way of monitoring your
exercise program. The acronym FITT outlines the key
components of an effective exercise program, and the initials F,
I, T, T, stand for:

F = Frequency which refers to how often you exercise


I = Intensity which refers to how hard you exercise

T = Time which refers to how long you exercise for


T = Type which refers to the kind of exercise you undertakett
principle
Frequency

Frequency is a key component of the FITT Principle. Remember


that it is important to know why you are exercising and what
you wish to achieve before rushing into any exercise program.
Adjust the number of times you exercise per week to reflect
your current fitness level, the time you realisticallyhave
available, your other commitments like family and work, and
the goals you have set for yourself.

Intensity

This is an extremely important aspect of the FITT principle and


is probably the hardest factor to monitor. The best way to
gauge the intensity of your exercise is to monitor your heart
rate.There are a couple of ways to monitor your heart rate but
the best way by far is to purchase an exercise heart rate
monitor. These can be purchased at most good sports stores
and retail from $50 to $400. They consist of an elastic belt with
a transmitter that fits around your chest and a wrist watch that
displays your exercise heart rate in beats per minute (bpm).If
you do not want to spend the money on a heart rate monitor,
simply count your heart rate over a 15 second period. All you
need is a wrist watch that has a "seconds" display. Feel for your
heart beat by either placing your hand over your heart or by
feeling for your pulse in your neck or on your wrist. Count the
beats over a 15 second period and then multiply by 4. This will
give you your exercise heart rate in beats per minute.

Time

The time you spend exercising is also an important part of the


FITT Principle. The time dedicated to exercise usually depends
on the type of exercise undertaken.For example, it is
recommended that to improve cardiovascular fitness you will
need at least 20 to 30 minutes of non stop exercise. For weight
loss at least 40 minutes of moderate weight bearing exercise is
required. However, when talking about the time required for
muscular strength improvements, time is often measured as a
number of "sets" and "reps." A typical recommendation would
be 3 sets of 8 repetitions.
Type

Like time, the type of exercise you choose will have a big effect
on the results you achieve. That is why it is important to know
what you want to gain from your efforts.For example, if you are
looking to improve your cardiovascular fitness, then exercises
like walking, jogging, swimming, bike riding, stair climbing,
aerobics and rowing are very effective.For weight loss any
exercise using a majority of your large muscle groups will be
effective.To improve muscular strength the best exercises
include the use of free weights, machine weights and body
weight exercises like push-ups, chin-ups and dips.

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