FITNESS TRAINING PROGRAM

-Physical Fitness is the state of health & well-

being, & specifically the ability to perform
aspects of sports, occupation and daily
activities.
Principles of Fitness Training Program:
(i)Specificity:
-The stress that is applied to the body in
training must be the same as experienced in
the chosen sport or adventure.
(ii)Progression:
-The need to increase the workload that is in
body throughout the program.
-It is essential to combine training & rest
whilst at the same time increasing the stress
during the training period.
-Stress is a combination of frequency,
duration, & intensity of the workout.
-Progression is all about small increments.
(iii)Overload:
-Overload is essential for the performances to
get improved with correct amount of
increased training & right rest to get
overload.
-Overtraining is seen when there is no enough
rest during the training schedule.
(iv)Adaptation.
(v)Reversibility.
(vi)Individualization:
-It is a crucial principle of Fitness program.
-Each individual responds to the training in a
different way.
(vii)Frequency:
-Frequency means how often an exercise is
performed.
-It is important to find the right balance of the
work & recovery that provides enough stress
for the body to adapt as well as to recover for
the next session.
(viii)Intensity:
-Intensity is the amount of work or effort
completed in a specific exercise.
(ix)Time:
-Time is the duration of each session which is
a function of intensity & type.
(x)Type:
-Type means the type of exercise performed
such as strength training, cardio or else the
combination of both.
-This type of exercise is tied to the Specificity
Principle.

Elements of Fitness Training Program:

(i)Aerobic Fitness:
-It is also known as Cardio or Endurance
Activity which is the cornerstone of most
fitness training programs.
-Aerobic Exercises causes to breath faster &
more deeply which maximizes the amount of
oxygen in blood.
-Aerobic activity includes physical activity that
uses large muscle groups & increases heart rate.
(ii)Strength Training:
-Strength training can help to increase bone
strength & muscular fitness.
-Improves the ability to do everyday activities.
(iii)Balance Training:
-Exercises that focus on maintaining an
individual’s centre of gravity.
(iv)Core Exercises:
-Core muscle exercise helps to protect the back &
connect upper and lower body movements.
-Core Exercises help to train muscles to brace the
spine & enable to use upper & lower body
muscles effectively.
(v)Flexibility & Stretching:
-Flexibility aspect of physical fitness to include
stretching & flexibility activities in a fitness
program.
-Stretching Exercises helps to increase flexibility
that can make it easier to do everyday activities
that require flexibility.
Environmental Factors of Fitness
Training Program:

-Exercising outdoors when the pollution levels

are high.
-Heat.
-Light.
-When the temperatures are high can
influence workouts.
-Illness.
-Pollution.
-Hypoxia.
-Range of Movement.
-Strength.
-Fitness.
-Osteoporosis.
-Weight Control.
Prevention of Fitness Training
Program:
(i)Warm-up & Cool-down:
-A Warm-up helps body to get ready for exercise.
-It increases heart rate & loosens muscles and
joints.
-Warm-up ways are Ride an Exercise Bike; Jump
Rope; Jog in place for few minutes.
-Cool-down is important to slowly bring heart rate
back to normal.
-Walking is also a way for cooling down.
(ii)Stretch:
-Dynamic Stretching is needed before & after.
-It will help in increasing flexibility.
-Research is conflicting as to whether it can help
to prevent injury.
(iii)Ease into It:
-An exercise routine or start a new workout
program, start slowly.
-As fitness abilities increase will be able to
challenge more.
(iv)Cross-train:
-Muscular movements frequently can lead to
overuse & repetitive-use injuries such as Shin
Splints and Tendinitis.
-Some ways are Run on Day One; Lift Weights
on Day Two; Swim or Cycle on Day Three.
(v)Know the Trouble Sports:
-Tailor the workout for problem areas.
(vi)Listen to the Body:
-Painful feeling to the body can make the
body injured.
(vii)Fuel the Body:
-Drink plenty of water after workout.
-Eat a small meal or snack to keep a steady
source of fuel for the body.
(viii)Dressing Style:
-Wear the proper gear for workout.
(ix)Rest:
-Rest gives body a chance to recover between
the workouts.
-Rest can prevent injuries.