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Workout

Workout. FITT principle. Frequency Intensity Time Type. Frequency. The frequency of exercise is a fine balance between providing just enough stress for the body to adapt to and allow healing and adaptation to occur. Frequency. Cardio. Strength. Dependent upon individual and program

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Workout

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  1. Workout

  2. FITT principle • Frequency • Intensity • Time • Type

  3. Frequency • The frequency of exercise is a fine balance between providing just enough stress for the body to adapt to and allow healing and adaptation to occur

  4. Frequency Cardio Strength • Dependent upon individual and program • If every body part everyday, 3-4 days/wk • Minimum of 3 session per week, ideally 5 or 6 • Little benefit if les or more than this Need to have at least one day of rest before working the same muscle groups!

  5. Intensity • Need a balance so you can overload the body but not over train. • Heart rate will tell you the intensity in a cardio workout • Workload tells you in a resistance workout

  6. Intensity-Cardio • Maximum heart rate • 220-age = MHR • Heart rate zones • 50-85% of maximum heart rate • (220-age).50 low target heart rate • (220-age).85 high target heart rate

  7. Intensity-Muscular Strength • Workload has three components • The amount of weight lifted during an exercise • The number of repetitions completed for a particular exercise • The length of time to complete all exercises in a set or total training session • Change only one component, do not increase weight and decrease rest

  8. Type Cardio Strength • The best form of exercise to stress the neuromuscular system is resistance training • More than just weights! • Using the FITT principle, the best type of exercise to tax or improve the cardiovascular system should be continuous in nature and make use of large muscle groups

  9. Time Cardio Strength • 45-60 minutes • Can be done in as little as 20 min if the intensity is correct • 20-60 minutes • More or less than this typically does not have very good results

  10. Components of a Good Workout • Warm up • Muscles need to be warm so they have less chance of injury • Plyometrics, jog, stretch • Workout • The actual work that you are doing • Cool Down • Helps get rid of lactic acid • stretch, plyometrics

  11. SPORT Principles • Specificity • Progression • Overload • Rest • Tedium

  12. Workout 1 • Day 2 • Power Clean 2*10 • Leg Press 2*10 • Leg extension 2*10 • Leg Curl 2*10 • Dead Lift 2*10 • Military Press 2*10 • Day 1 • Bench 2*10 • Squat 2*10 • Biceps 2*10 • Triceps 2*10 • Pull ups 2*10 • Ab crunches 2*10 Day 3 Crunches 2*10 Back Extension 2*10 Ab Twist 2*10 Hover 2*30 sec Side hover 2*30 sec Leg Lifts 2*10

  13. Workout 2 Day 3 Jog 5 min Plyos 5 min Crunches 3*15 Leg Lifts 3*15 Bicep Curl 3*10 Tricep Extension 3*10 Run 2 mile Stationary Bike 20 min • Day 2 • Jog 5 min • Plyos 5 min • Squat 3*10 • Leg Extension 3*10 • Leg Curl 3*10 • Calf Press 3*10 • Adductor 3*10 • Abductor 3*10 • Day 1 • Jog 5 min • Plyos 5 min • Bench 3*10 • Seated Row 3*10 • Military Press 3*10 • Upright Rows 3*10 • Lat Pulls 3*10

  14. Workout 3 Day 3 Jog 5 min Plyos 5 min Crunches 3*15 Leg Lifts 3*15 Bicep Curl 3*10 Tricep Extension 3*10 Run 2 mile Stationary Bike 20 min Jog 5 min Stretch 5 min • Day 2 • Jog 5 min • Plyos 5 min • Squat 3*10 • Leg Extension 3*10 • Leg Curl 3*10 • Calf Press 3*10 • Adductor 3*10 • Abductor 3*10 • Jog 5 min • Stretch 5 min • Day 1 • Jog 5 min • Plyos 5 min • Bench 3*10 • Seated Row 3*10 • Military Press 3*10 • Upright Rows 3*10 • Lat Pulls 3*10 • Jog 5 min • Stretch 5 min

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