Instructing Physical Activity and Exercise by Dylan Kirk

Muscular Endurance

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Strength

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Flexibility

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Body Composition

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Aerobic Endurance

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Specificity

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this principle of training relates to the type of training that you do. you should train the energy system that you will use predominately.

Progression

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the principle of progression is the idea that your body adapts to your exercise routine and you have to increase the intensity to continue to see enhanced fitness.

Overload

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in order to progress and improve our fitness we have to put our bodies under the stress that we will have. doing this in training will cause long term adaptations which will enable our bodies to work more effectively.

Reversibility

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if you stop training at the rate you was then you will lose all of the progress that you will of made originally. for example being ill or going on holiday and don't train for a period of time then it will be difficult to get back up to speed.

Individual Differences

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the principle of an individual differences is a principle that shows that everyone is different each individual will experience a different response to an exercise problem.

Variation

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try to vary the training that you are doing, which will keep you interested and will give your body different challenges. may professional athletes will play a completely different sport to keep their fitness up.

Frequency

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the frequency of something is how often something should be carried out such as training for between 3 and 5 times per week however training for 5 times at a lower intensity will be more manageable for some people. if you are targeting muscular strength then between 2 and 3 days per week is the recommended amount.

Intensity

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intensity is how intense or difficult an exercise is for a persons current level which can be measured by heart rate for cardio exercise. however in strength training it is measured by using the amount of weight lifted or the amount of sets completed.

Time

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the time in FITT refers to the amount of time that you should spend on doing a specific activity. for example at least 150 minutes of moderate intensity exercise or at least 75 minutes of high intensity exercise per week. this will look to be around 30 minutes per day on average.

Type

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type in FITT relates to the variety of ways in which things happen in exercise this could include things such as running or biking and many other strength training such as lifting weights or using machines. the principle of FITT has the benefits such as preventing injuries.

The Micro Cycle

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this is the things that you do on a weekly basis that is influenced by the macro cycle or annual training plan.

The Meso Cycle

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a meso-cycle represnts the phase of a training session with a duration between 2 and 6 weeks of micro-cycles

The Macro Cycle

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this refers to an annual plan that works towards peaking for your goal tournaments through the year

Warm Up

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a warm up should increase heart rate and increase body temperature and mobilise major joints. they will include a pulse raiser exercise joint mobility exercise and a dynamic stretch. the stretching will be different for different sports as they may have different movements that will need to be warmed up

Main Component

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the main component of the warm up can vary depending on the particular needs of the client. if you are working with a team then you could work on the technical side of football and the in game scenarios. this could be some cardiovascular training or resistance training.

Cool Down

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the purpose of a cool down is to slowly bring your heart rate back down to pre-exercise state and also bring the heart rate back down to normal. if you do not stretch your muscles then you will have lactic acid which may result in muscle soreness.

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