Lesson 5 Kerut

Learning Activity 5.
Which principle of training relates to each of the following

statements?
1. Training adaptations will relate to the type of training that is

performed: SPECIFICITY
2. In order to develop fitness, the body needs to be challenged:

OVERLOAD
3. Endurance exercise will primarily develop the long-term energy

system: SPECIFICITY
4. If individuals stop training they will start to lose their fitness:

REVERSIBILITY
5. After initial overload, further overload needs to be applied in order to

improve fitness: PROGRESSION
This study source was downloaded by 100000789948151 from CourseHero.com on 01-11-2022 03:57:52 GMT -06:00
https://www.coursehero.com/file/85265087/lesson-5-kemerutdocx/
Learning activity 5.2
What do the letters of the acronym F.I.T.T stand for? What do they
mean in relation to a training session?
F stands for: FREQUENCY
and means: refers to the number of training sessions that are carried out per week; that is how
often training is performed.
I stands for: INTENSITY
and means:It refers how hard the training session either it is low, moderate or vigorous intensity.
T stands for: TIME
and means:
It refers to the duration of the training session and how intense the training session that
you do.
T stands for: TYPE
and means: It is the mode of exercise that prescribed to the individual preference, needs and
goals to become physically fit.
Learning Activity 5.3
Direction: Complete the table below on how to progress each of

the main elements of a training programme using the F.I.T.T.
variables.
Table 1.1
Component
of training / Cardiovascular Muscular fitness Flexibility
programme fitness
variable
progression
Example:  Beginner  2-3 times a
training: 2–3 week, daily is
Increase the number of
Frequency days each week best.
sessions towards three
when training
non-consecutive days
initially. If we perform this the entire body.
regularly increase up to  Intermediate
five sessions of different training: 3 days
intensities.
per week for
total-body
workouts and
four days per
week if using
split routines for
upper and lower
body workouts.
 Advanced
training: Use a
higher
frequency of
four to six days
per week if the
workouts are
split by muscle
group.
When beginning a  –Stretch to the

fitness program, Beginner: 60%–70% point of feeling
Intensity concentrate on of maximum tightness or to
adding duration with strength the point o
good posture and slight discomfort
form before you boost Intermediate to but not pain.
the intensity of your High:
workout. If you are 70%–90% of
walking for your maximum strength
workout, increase the
number of minutes
walked (by no more
than 10% per week).
Once you are walking
comfortably and with
good posture and
form for 60 minutes
at a time, then work
on increasing
intensity by adding
speed, hills, or
intervals.
To achieve the – Hold a static stretch

greatest for 10-30 seconds, for
Time(duratio cardiovascular most adults. You want
n) benefit, a workout Beginner: to perform a total of 60
should be at least 20 1–3 Sets seconds stretching
minutes of continuous 8–12 repetitions time for each flexibility
or intermittent 30 sec to 1 minute exercise.
aerobic activity per
exercise session. Intermediate to – Hold a static stretch
Intermittent means High: for 30-60 seconds may
that the activity Endurance –12–20+ be more suitable for
should be done in Reps 2–3 Sets 30 older individuals.
blocks of time that sec to 1 minute
are 10 minutes or
longer. Strength – 2–6 Reps
Cardiovascular 3–5 Sets
benefits continue to 2 to 5 minute
increase as the
exercise duration is
extended to 60
minutes. Beyond 60
minutes of activity,
cardiovascular
benefits start to level
off, and the risk of
injury increases.
Types of Weight machines, free – Best to incorporate a

cardiovascular fitness weights, resistance variety of flexibility
Type exercises include tubing, medicine ball, exercises for each o
rhythmical, repetitive own body the major muscle
activities that involve weight groups.
large muscle groups
and are performed – Static flexibility
over prolonged (active or passive)
periods. These types
of activities provide – Proprioceptive
the greatest Neuromuscular
improvements in Facilitation (PNF)
cardiovascular stretching
fitness. The list of
activities that fall into – Dynamic flexibility
this category include
walking, cycling, – Ballistic flexibility
swimming, jogging,
and aerobic class – It is recommended to
type activities. warm up the muscle
through light to
moderate intensity
aerobic activity before
commencing
stretching.
SELF-ASSESSMENT
At this point, you are now ready to take the self - assessment for
lesson 5.
Direction: Explain briefly, you can use extra sheet of paper if the space will
not suffice. Attach the extra sheet after.
Rubrics
Areas of 4pts. 3pts 2pts 1pt.

Assessment
Ideas
Presents ideas Presents ideas in Ideas are too Ideas are vague
in an original a consistent general or unclear
manner manner
Organization
Strong and Organized Some No
organized beg/mid/end organization; organization;
beg/mid/end attempt at a lack
beg/mid/end beg/mid/end
Understandin
g Writing shows Writing shows a Writing shows Writing shows
strong clear adequate little
understanding understanding understanding understanding
1. How does fitness components are being developed using the principles of training
programme design? Kaya mo yannnnnn
2. Explain why Athletes or Sports People are using the principle of training
programme design?kase usto nila maging strong hahahaha
Powered by TCPDF (www.tcpdf.org)

Lesson 5 Kerut

Uploaded by

Document Information

Original Description:

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Lesson 5 Kerut

Uploaded by

Copyright:

Available Formats

Learning Activity 5.

Which principle of training relates to each of the following

1. Training adaptations will relate to the type of training that is

2. In order to develop fitness, the body needs to be challenged:

3. Endurance exercise will primarily develop the long-term energy

4. If individuals stop training they will start to lose their fitness:

5. After initial overload, further overload needs to be applied in order to

F stands for: FREQUENCY

I stands for: INTENSITY

T stands for: TIME

T stands for: TYPE

Direction: Complete the table below on how to progress each of

When beginning a  –Stretch to the

To achieve the – Hold a static stretch

Types of Weight machines, free – Best to incorporate a

Areas of 4pts. 3pts 2pts 1pt.

You might also like