Training principles and FIIT

Training principles and variables of training

Next week = Practical observation

Demonstrate correct technique for 6 barbell exercises

Open Ended

What is cool teacher?

Open Ended

What is good teacher?

Poll

Can a teacher be both?

• Yes

• No

• Not in my experience

Feedback based on Assessment 1

1. ESSA Form

2. Goals

3. Fitness testing table

4. Feedback

5. References

Multiple Choice

S in SMART goals means specific. Which of the ones below best describes specific?

• Specific means challenging but possible

• Specific means describe the goal and give numbers

• Specific means how will i measure my progress

Multiple Choice

Which of the below is the best example specific?

• I want to get stronger

• I want to be fitter for a marathon. Currently I can't run a marathon

• I want to do 25 push ups in one minute. Currently I can do 20

Multiple Choice

Which best describes attainable?

• Impossible to achieve or reach.
• Challenging to achieve but possible

• Easy to achieve or each

Multiple Choice

Which best describes attainable?

• Impossible to achieve or reach.
• Challenging to achieve but possible

• Easy to achieve or each

References

​1. No references
2. Wrong references format
3. Missing intext citations
Use APA guidelines

In-text vs Reference list

​1. Intext = Short version as you write.
2. Reference list = Long version at the end to find the article

Poll

What type of reference is this?

• Intext

• Reference list

Poll

What type of reference is this?

• Intext

• Reference list

Purpose of today is to give you the principles to make a training program.

今天的目的是给你制定训练计划的原则

• What are the principles of training?

  • Why are they important?

  • How do we apply them?

• Variables of training

  • Why are they important?

  • How do we apply them?

Learning objectives

​Alarm, resistance, and exhaustion are stages your body goes through when you train:

• Alarm: This is when your body first reacts to the new stress of training, and you feel tired or sore.

• Resistance: Your body gets used to the training and becomes stronger or fitter.

• Exhaustion: If you train too hard for too long without rest, your body gets too tired and can get weaker or injured.

​Training adaptations

• Specificity = should train for what you want to get better at. For example, if you want to run faster, practice running. If you want to lift heavier
  weights, practice lifting weights.

• Application = Make sure training is similar to the goal

  • Lifting weights for muscle builidng

  • Explosive movements for speed

  • Lifting heavy weights to get stronger
    

Training principles

Multiple Choice

Which is the form of exercise to improve in this activity?

• Sprinting

• Push ups

• Yoga

• Stretching

Multiple Choice

Which is the form of exercise to improve in this activity?

• Lifting weights

• Jumping

• Running

• Swimming

• Progressive overload = means slowly making your workouts harder to get stronger. For example, lift more weight or run longer distances over time.

• Application = Make it harder each week

  • More intensity (heavier)

  • Less rest

  • More repetitions or sets
    

Training principles

Multiple Choice

How would I apply "progressive overload" if this week I ran 10k?

• Run the same distance every week.
• Increase your distance to 11k next week or improve your pace.
• Decrease your running frequency to twice a week.
• Focus on strength training instead of running.

Multiple Choice

How would I apply "progressive overload" if this week I lifted 80kg?

• Increase the weight to 82.5kg or 85kg next week.
• Change the exercise to running instead of lifting.
• Lift the same weight of 80kg for the next month.
• Decrease the weight to 75kg next week.

• Reversibility = If you don't use it, you lose it!

• Application = If stop training your progress will subside
  

Training principles

• Variation = Consistently change things to keep it interesting

• Application = Change something every 2 weeks

  • Change exercises

  • Change repetitions

  • Change equipment
    

Training principles

Multiple Select

What 3 ways could I apply "variation"?

• Change the exercise

• Change the equipment

• Change the weight

• Make it similar to the activity

• Rest and recovery = Regularly take breaks to avoid injury

• Application = Aim for 48-72 hours rest between training sessions
  

Training principles

• To make a training plan for an individual we use the FIIT principles

• How often they want to train

• How hard we should train

• How much time they have for each session

• What type of training would be best

FIIT principles

• Incorrect programming

  • Sessions too long

  • Sessions too hard

  • Training too many times per week

Risk of no FIIT principles

• Frequency: 每周训练多少次。
  例如: 每周训练3次。

• Intensity: 训练的努力程度。
  例如: 做挑战性的练习与做简单的练习。

• Time: 每次训练的持续时间。
  例如: 跑步30分钟。

• Type: 你进行的训练类型。
  例如: 举重与有氧运动。

FIIT principles

Head online to Tutorial task for todays lecture