1.4. Physical Training

First Author: Joe Fifer

Second Author: Patrick Junor

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 Article - Physical Training

 

 

 ^[1]

 

 

Joe's Top 6 way's to stay Physically Fit!!!

 

1. Soccer
2. Mountain Bike Riding
3. Jogging
4. Swimming
5. Tennis
6. Football

 

 

1.1 Specificity

 

• Our book defines Specificity of Training to be " a principle stating that training must be done with the specific muscle the body is attempting to improve."^[2]

 

• This basically means that if you are preparing for a certain activity, such as a 5k race or marathon, it would not benefit your muscles used in the race to go ride a bike.  Also If you are preparing for a strong man competition it wouldn't be good swim the whole time.
• Also if your wanting to build up a certain muscle of your body, you may want to do a weight training exercise for that body part.

          Ex: For improving your biseps you can do a lot of specific bicep workouts such as bicep curls (sitting or           standing), resistance curls, etc.

 

 

 

1.2 Overload principle

 

• The overload prinicple states that for a muscle to adapt and become stronger, it must be stressed to a level above and beyond it's normal level of stress; without being damaged. In order to reach "Overload", you must stress a muscle to the point of failure (not injury, just to the point where you cannot complete the repetition).^[3]

 

Three ways to avoid the over load principle:^[4]

 

1. For endurance training, use lighter weight/resistance and more repititions.

2. For strength training you should slowly pyramid your weight up and reps down, with around 2-3 minutes of rest between sets.

3. Power lifting: This is when you do the most amount of work in the shortest amount of time.

 

 

Overload for some, but not others!^[5]

 

 

 

1.3 F.I.T.T. Principle^[6]

 

• F.I.T.T. stands for frequency, intensity, type, and time.

 

• Frequency -  The number of times an invidual exercises a week.
  • It is recommended to exercise a minimum of 3 times a week.  Little benefit is gained when the frequency is higher than 5 times a week when compared with the amount of effort involved.

 

• Intensity - The amount of energy expended during your exercise routine.
  • It is important to stay in your target heart rate zone while exercising.
    • Less fit people should train at 50 - 70% of their maximum heart rate.
    • More fit people should train at 70 - 80% of their maximum heart rate.
  • Max Heart Rate = 220 - Your Age

 

• Type - Choosing the type of exercise is important.  You should try and pick an exercise that will involve as many muscle groups as possible. 
  • Exercises Leading to a Constant Heart Rate: Walking, Running, Cycling, Hiking, Rowing
  • Exercises Leading to a Variable Heart Rate: Racquetball, Soccer, Tennis, Volleyball

 

• Time - Time is also important because training for too long can be less productive and can also lead to injury.  Training for too short of a time will not produce good results either.

 

 

 

Fitness Training Basics : Breathing Exercises for Runners

 

• Copy and Paste this link to watch the video!!!
• http://www.youtube.com/watch?v=29IBP4aM8_E

 

 

Watch This: A Different Kind of Running!^[7]

 

 

 

•  This video is about a new kind of running called Parkour.
• It involves running and jumping off of things that is in your environment.