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EXERCISING PRINCIPLES

EXERCISING PRINCIPLES. ORGANIZING AN EXERCISING PROGRAMME FOR IMPROVING FITNESS. PRINCIPLES. PRINCIPLES = RULES When discussing PRINCIPLES in the following work what we mean are the steps we need to follow in order to plan an exercise programme and improve fitness. EXERCISING PRINCIPLES.

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EXERCISING PRINCIPLES

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  1. EXERCISING PRINCIPLES ORGANIZING AN EXERCISING PROGRAMME FOR IMPROVING FITNESS

  2. PRINCIPLES • PRINCIPLES = RULES • When discussing PRINCIPLES in the following work what we mean are the steps we need to follow in order to plan an exercise programme and improve fitness.

  3. EXERCISING PRINCIPLES In groups discuss what you think is the answer to the question below? Which principles do you need to think about when organising EXERCISES in order to become fit? ANSWER

  4. There are four principles when organising EXERCISES in order to become fit. • SPECIFICITY PRINCIPLE 2. PROGRESSION PRINCIPLE 3. OVERLOAD PRINCIPLE 4. REVERSIBILITY PRINCIPLE

  5. SPECIFICITY PRINCIPLE • The exercise needs to be specific to the sport in question – that there is a speciffic effect on the body, e.g. • A javelin thrower needs to develop his strength in the body’s upper part. • A hundred metres runner must develop strength in his legs. • Specific muscles and their movements have to be • worked at, within the sport in question

  6. 2. PROGRESSION PRINCIPLE Gradual increase in the level of exercise I N T E N S I T Y Harder exercise Week 1 Week 10 Light exercise WEEKS • MORE SHOULD BE DONE GRADUALLY IN ORDER TO IMPROVE FITNESS LEVEL • THIS MUST BE DONE IN ORDER TO AVOID INJURIES

  7. 3. OVERLOAD PRINCIPLE Making the body work harder than usual. Your body will adapt to the overload and become fitter. In what way can we overload the body?

  8. To overload you must consider: F FREQUENCY. How often in the week. Perhaps twice a week at first and then increasing to six times a week. I INTENSITY i.e. how hard you work e.g. lifting heavier weights or running faster. T TIME spent exercising. It can start with 10 minutes increasing to 45 minutes every session. A ACTIVITIES. The type of activity you want to use e.g. running. . Click on the letters on the left in order to find their meaning.

  9. Reversibility • After reaching a particular fitness level exercising must continue because fitness is reversible i.e. if you abandon exercising the body will lose its fitness. Holidays Decreasing fitness level Illness

  10. Boredom • We should avoid boredom in every exercise programme. • By using a variety of exercise methods we can keep our fitness and motivation level high. • We can also stop injuries caused through over-exercising by varying the way we perform some activities e.g. running on hard surfaces can cause shin splints. Periodically running on grass will decrease the chance of developing these injuries.

  11. EXERCISE PRINCIPLES In groups discuss what do you think is the answer to the question below? What is the result of over-exercising? ANSWER

  12. Over-exercising • Over-exercising can make you ill. • It causes the following: • Injury / Wound • Muscle ache • Sleeping problems • Lack of patience • Anxiety • Fatigue • More easily catch cold or flu These are signs that you should decrease the exercising or have a break.

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