PHYSICAL FITNESS PROGRAM

WHAT IS PHYSICAL FITNESS

PROGRAM?

A physical fitness program is an integrated

regimen of physical activities catering to one or
more specific need such as functional, skill-
related and/or health-related fitness.
WHY DO I ‘NEED’ A PHYSICAL
FITNESS PROGRAM?
 IMPORTANCE OF PHYSICAL FITNESS

Save money
Increase your life expectancy
Reduce your risk of injury
Improve your quality of life
Stay active
Improve your health
PRINCIPLES OF TRAINING
Specificity
Your development plan needs to be specific to your performance levels and activity.
Progression
Your development plan needs to become gradually more challenging in line with
your development. This will ensure you do not hit a plateau.
Overload
This principle complements progression and shows how you can make sessions
tougher by referring to FIT: you should, where necessary, increase the:
 frequency
 and/or intensity
 and/or time
Reversibility
A person will lose their exercise progress when they stop exercising.
Tedium
Your development plan must include variety to ensure you do not get bored and
lose motivation.
MICROCYCLES
A microcycle is the
shortest training cycle,
typically lasting a week
with the goal of
facilitating a focused
block of training.
 TYPES OF TRAINING
The following types of training improve speed, strength and power:
• Resistance training (weight training)
• Plyometric training
• Continuous Training
• Fartlek training
• Interval training
• Circuit Training
Resistance training (weight
training)
This training method
improves strength, power or
muscular endurance.
 PLYOMETRIC
TRAINING
Plyometric training is
used to increase
power (strength x
speed) and strength,
this translates to
higher jumps and
faster sprint times.
TRAINING METHODS
TO IMPROVE
CARDIOVASCULAR
FITNESS AND
MUSCULAR
ENDURANCE
Continuous Training
• Involves low-intensity exercise for long
periods of time without a rest or break.
• Training without stopping for a rest.
• The performer maintains the same speed
and intensity throughout.
• It should last at least 20 minutes.
 Fartlek training
Fartlek is a Swedish word for speed play and is a form of continuous
training during which the speed or terrain of the activity is varied so
that both aerobic and anaerobic energy systems are stressed.

Example of fartlek training sessions:

5-minute jog to warm up
Sprint for 30 seconds
Jog for 90 seconds
Run approx. 75 % for 50 seconds
Jog for 90 seconds
Repeat 6 times
Interval training
Involves periods of exercise or work followed by
periods of rest. It is effective at improving
cardiovascular fitness, muscular endurance, speed,
recovery times and lactate threshold.
Circuit Training
This involves a
series of exercises,
known as stations,
being performed
one after the other.
Thank you!