FITT 2

FITNESS EXERCISES
 FITNESS

 fitness can be described as a condition that helps us look, feel

and do our best;
 it is the foundation for health and well-being.

BENEFITS OF FITNESS
• Increase your life expectancy
• Reduce your risk of injury
• Improve your quality of life
• Stay Active
• Improve your health

Barriers to Physical Activity

Personal Barriers

• insufficient time to exercise

• inconvenience of exercise
• lack of self-motivation
• non-enjoyment of exercise
• boredom with exercise
• lack of confidence in their ability to be physically active (low self-efficacy)
• fear of being injured or having been injured recently
• lack of encouragement, support, or companionship from family and friends
• non-availability of parks, sidewalks, bicycle trails, or safe and pleasant walking
• paths close to home or the workplace

Environmental Barriers

• Accessibility of walking paths, cycling trails, and recreation facilities.

• Availability of public transportation
• Crime
• Pollution
• Social environment, such as support from family and friends
• community spirit
 Overcoming the Barriers in Physical Activities

1. Lack of time Identify available time slots.

• Monitor your daily activities for one week. Identify at least three 30-minute time
slots you could use for physical activity.
• Add physical activity to your daily routine.
• Select activities requiring minimal time, such as walking, jogging, or stair
climbing

2. Social influence

• Explain your interest in physical activity to friends and family. Ask them to
support your efforts.
• Invite friends and family members to exercise with you. Plan social activities
involving exercise.
• Develop new friendships with physically active people.

3. Lack of energy

• Schedule physical activity for times in the day or week when you feel energetic.
• Convince yourself that if you give it a chance, physical activity will increase your
energy level; then, try it.

4. Lack of motivation

• Plan ahead. Make physical activity a regular part of your daily or weekly schedule
and write it on your calendar.
• Invite a friend to exercise with you on a regular basis and write it on both your
calendars.
• Join an exercise group or class.

5. Lack of skill

• Select activities requiring no new skills, such as walking, climbing stairs, or

jogging.
• Take a class to develop new skills.

6. Fear of injury

• Learn how to warm up and cool down to prevent injury.

• Learn how to exercise appropriately considering your age, fitness level, skill level,
 and health status.
• Choose activities involving minimum ris
7. Weather conditions

• Develop a set of regular activities that are always available regardless of weather
(indoor cycling, aerobic dance, indoor swimming, calisthenics, stair climbing,
rope skipping, mall walking, dancing, gymnasium games, etc.)

8. Family obligations

• Exercise with the kids-go for a walk together, play tag or other running games,
get an aerobic dance or exercise tape for kids. You can spend time together and
still get your exercise.
• Jump rope, do calisthenics, ride a stationary bicycle, or use other home
gymnasium equipment while the kids are busy playing or sleeping.
• Try to exercise when the kids are not around (e.g., during school hours or their
nap time).

EXERCISE
Planned, structured, repetitive movement of body designed to improve or maintain
physical fitness.

Type of Exercise

AEROBIC EXERCISE
is physical exercise of low to high intensity that depends primarily on the aerobic energy-
generating process. Aerobic literally means "relating to, involving, or requiring free oxygen", and
refers to the use of oxygen to adequately meet energy demands during exercise via aerobic
metabolism.

ANAEROBIC EXERCISE/STRENGTH TRAINING

targets your individual muscles. Because you’re not jumping around and moving your entire
body, this type of exercise doesn’t require oxygen, and only burns carbohydrates. Anaerobic
exercise builds muscle through short bursts of strenuous activity like weightlifting or performing
push-ups at high levels of intensity. This type of exercise builds your skeletal muscle, increasing
your overall levels of power and strength through weight and resistance exercises using gravity
and your own body weight or machines.

Flexibility Training
Strengthening the heart and other muscles isn't the only important goal of exercise. Exercise
can also help the body stay flexible, meaning that your muscles and joints stretch and bend
easily.
Being flexible may also help improve a person's sports performance. Some activities, like dance
or martial arts, require great flexibility. But increased flexibility also can help people perform
better at other sports, such as soccer or lacrosse.
Sports and activities that encourage flexibility are easy to find. Martial arts like karate, ballet,
gymnastics, and yoga are good choices. Stretching after your workout will also help you
improve your flexibility.
 S.M.A.R.T Theory of Fitness
What does S.M.A.R.T stand for?
S = Specific
First of all, your objective should be well defined and clear to anyone.
Does it give an answer to questions like What? Who? When? Where? Which?
EXAMPLE: Make your goal as specific as possible (e.g. “I want to be able to do 20 sit ups in 60 seconds by
March 10 2022” )

M = Measurable
It stands for specific measurable. To know if your goal is specific measurable, ask yourself A question
Such as: How many? How much? How will I determine when it is reached?
EXAMPLE: Pick a goal that allows you to measure your progress over time (e.g. “At first I could do 10 sit ups, but
now I can do 15!”)

A = Attainable
Ask yourself if your objective is realistic. Be reasonable and make sure it is something you can actually
accomplish.
Be sure to challenge yourself, don’t set the bar to low
EXAMPLE: (12 sit ups is to easy of a goal, I’ll make it 20

R = Relevant:
Ensure that your goal is something that is really important to you.
Challenge yourself but don’t set yourself up to failure.
EXAMPLE - 1000 sit ups in 60 seconds is impossible, I’ll go with 20

T = Time-bound:
Choose a time frame tied to the goal-setting process to accomplish your objective.
Time – Set a deadline for your goal and try to achieve it!
EXAMPLE- I want to do this by March 10, 2022

TRAINING PRINCIPLES
-When planning any training, you should have to apply the principles of training.
S.P.O.R.T. PRINCIPLES
SPECIFICITY
To increase a particular part of any fitness related component, you must work on that particular area.
You must do specific types of activity to improve specific parts of the body in specific ways.
For example, if you are training for a soccer, swimming everyday will not help you in your soccer fitness.
You need to concentrate on training your legs, heart, lungs in the manner used for soccer.
HOW DO YOU KNOW WHAT TO WORK ON?
For specificity, You need to train specifically to develop the right…
Muscles – If your sport requires a lot of running, work your mainly on your legs.
Type of Fitness – Do you need strength, speed, stamina or combination?
Skills – You should be practicing any relevant skills like kicking, serving, passing, etc.
PROGRESSION
Gradually increasing the amount of exercise you do as your body learns to adapt to the increased
workload.
When an individual first starts off training, their level of fitness may be poor, as their body adapts to the
training, they need to challenge their body more to get a response or change.
For example, if you were training for a 10K run, you might start off by running 3- 30 minute runs per
week. As you train, you would then increase your time by 3-5 minutes each week. For weight training, as
well as other types of training, it is usually a 10% increase.

OVERLOAD
Fitness can only be improved by training more than you normally do.
Unless the body is subjected to increased demands, improvements in fitness will not occur.
If a fitness program is to be effective, it must place increased and specific demands on the body.
If training levels stay the same, then the program will only be maintaining the current fitness level, not
improving it.
REVERSIBILITY
Most training is reversible, what that means is…adaptations aren’t permanent.
Unless you keep training, any fitness gains will be lost.
Fitness will be lost if the training load is reduced (meaning overload is not achieved) or if a person stops
training, for example if they are injured or sickness.
Endurance can be lost in the third of the time it took to achieve! Strength declines more slowly but lack
of exercise will still cause muscles to atrophy.

Tedium
This basically means…you can get bored while training!
It is very important to vary your training a bit to prevent your workout from becoming dull and boring.
If every training session is the same, a person can lose motivation and enthusiasm for training.
Training for an endurance activity can be particularly boring. This tedium happens less in team sports
because you have others to socialize with while training.
Finding distractions such as music, a different path to run, inside versus outside training can help!
 THE SEVEN METHODS OF TRAINING IN FITNESS

Continuous training-
it is a form of exercise that is performed at a 'continuous' intensity throughout and doesn't involve any
rest periods. It can be performed at a low, moderate or moderate/high intensity depending on what you
want to achieve from the training and your current fitness levels

Fartlek Training-
it is a Swedish word and roughly translated means 'speed play'. Fartlek training involves varying the
intensity or speed of your run to improve your fitness and endurance. Fartlek sessions are usually
performed for a minimum of 45 minutes and intensity can vary from walking, right up to sprinting.
Example: sprint and stop and run again!

Circuit Training-
it is a style of workout performed with different stations or exercises at a high intensity with little to no
rest between each station and exercise. It targets strength building and muscular

Interval Training-
it is a type of training exercise that involves a series of high-intensity workouts interspersed with rest
or relief periods. The high-intensity periods are typically at or close to anaerobic exercise, while the
recovery periods involve activity of lower intensity. Example high to low exercises

Plyometric Training-
it is also known as jump training or plyos, are exercises in which muscles exert maximum force in
short intervals of time, with the goal of increasing power

Flexibility Training-
it is a form of physical exercise in which a specific muscle or tendon is deliberately flexed or stretched
in order to improve the muscle's felt elasticity and achieve comfortable muscle tone. The result is a
feeling of increased muscle control, flexibility, and range of motion

Weight Training-
it is a common type of strength training for developing the strength and size of skeletal muscles. It
uses the force of gravity in the form of weighted bars, dumbbells or weight stacks in order to oppose
the force generated by muscle through concentric or eccentric contraction