Fitt 2 Reviewer

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It is like magnets that attracts us to higher ground and new horizons. It is also a possibility that fulfils dreams. A direct attention to important elements of the skills being performed, prolong performer persistence, and it foster the development of new learning strategies.

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•Goal

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It focuses on improving performance, techniques and strategies...

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•Process Goals

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Focuses on overall performance...

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•Perfomance Goals

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Focused on winning and social comparison...

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•Outcome Goals

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The process of identifying something that you want to accomplish;

✓Is a management technique that involves developing an action plan with targets for a team or individual;

✓ It is considered both a tool of strategy implementation and performance management;

✓Most effective performance enhancement strategy.

✓ Part of MST – Mental Skills Training

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•Goal Setting

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Short inspiring statement that captures your goals, principles and values...

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•Mission Statements

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It paints a picture of your future. At the organizational level, it's an all-encompassing goal for the future of the organization. As with mission statements, vision statements are usually short and catchy.

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•Vision Statement

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An overly ambitious goal that you're not likely to achieve but represents a statement about your drive, determination and vision. They are commonly used to motivate employees and inspire customers.

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•Big Hairy Audacious Goal

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A management technique that implements strategies and manages performance with a process of participative goal setting.

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•Management by Objectives

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A goal setting, strategy implementation and performance management methodology that sets measurable goals that map to strategy known as scorecards. Each scorecard includes data items in four areas: financial, customer, internal and learning.

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•Balanced Scorecard

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Is the criteria that goals be specific, measurable, achievable, realistic and time-bound. It is commonly used in goal setting and project management.

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•S.MA.R.T.E.R

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Describes what you want to accomplish with as much detail as possible.

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•Specific

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Describes goals in terms that can be clearly evaluated. No measurement means that task or goal will never be attained.

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•Measurable

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Identifies a goal that focuses on actions rather than personal qualities, Goals must have an action in order to complete it.

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•Achievable / Action Oriented

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Identifies goals that are actually able to be attained. Goals can be challenging but not unrealistic.

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•Realistic

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Identify goals that break a longer term goal into a shorter term goals and clearly specifies a completion date.

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•Time Bound

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Exercise should be fun and exciting! You should choose exercise activities that you will enjoy. However, not all enjoyable physical activities will promote improvement in health-related physical fitness.

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•Exciting

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Monitoring your exercise progress is an important factor in providing feedback and motivation to continue. Maintain an exercise log to provide feedback in terms of the amount of exercise performed and another is fitness testing, it will provide positive feedback when fitness levels are improving.

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•Recorded

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11 PRINCIPLES OF GOAL SETTING

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1.Set specific goals

2.Set moderately difficult but realistic goals

3.Set short / long term goal

4.Set performance and process as well as outcome goals

5.Set practice and competition goals

6.Record goals

7.Develop goal achievement strategies

8.Consider personality and motivation

9.Foster commitment

10.Provide goal support

11.Provide evaluation of and feedback about goals

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The condition of being physically fit for the performance of an athletic exercise or contest and an act or science of bringing one such a condition.

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•Training

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Training Principles (S.P.O.R.T)

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•S – Specificity

•P – Progression

•O – Overload

•R – Reversibility

•T – Tedium

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Means the special adaptation that is made to the type of demands being imposed.

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•Specificity

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Take the athlete onto higher level of fitness

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•Progression

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Providing a progressive heightening of the stressor to oblige the body to seek a higher status of adaptation.

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•Overload

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Indicates situation in which the degree of adaptation brought about by the training loads will gradually weaken because the intensity was reduced.

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•Reversibility

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Enjoyable form of trainings

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•Tedium

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Modalities/Supplementary Activities to Improve Performance

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1.Warm-up Exercises

•Dynamic Exercises

•Static Exercises

2.Game Based Activity

3.Cool Down Exercises

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Any activity that places an unaccustomed load on muscles may lead to a condition referred to as delayed onset muscle soreness.

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•DOMS

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R.I.C.E. therapymeans...

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•R-Rest

•I-Ice

•C-Compression

•E-Eevation

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What is Continuous training?

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•Exercising without rest intervals

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Two types of continuous training:

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•Slow but long distance

•High intensity

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What is Fartlek training?

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•A training that allows us to develop the fitness we choose in the way that we like.

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What is Interval training?

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•Alternating between strenuous exercise & rest.

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F.I.T.T stands for?

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•F-Frequency

•I-Intensity

•T-Time

•T-Type

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What is Circuit training?

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•Fusion of cardio and resistance exercises

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What is Interval training?

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•Alternating between strenuous exercise & rest.

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What is Weight training?

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•Muscle training is the ability of the muscle to do maximum work within the shortest amount of time.

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What is Circuit training?

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•Fusion of cardio and resistance exercises

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What is Plyometrics?

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•Plyometrics employed to develop power and explosive responsiveness, uses the stretch-shorten cycle (SSC)

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The ability of the muscle to do maximum work within the shortest amount of time.

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•Weight Training

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It is employed to develop power and explosive responsiveness, uses the stretch-shorten cycle (SSC).

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•Plyometrics

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A type of training that involves a series of low- to 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.

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•High Intensity Interval Training

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Focuses on three areas: core mobility, core stability, and core strength. Each of these plays an important role in the health, support, and function of your body, so achieving a balance between them is vital.

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•Core Training

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Beyond the scope of this manual. The following information is intended to inform the prospective trainer of the special requirements of this type of client. Yoga instructors are specifically trained for years in the subject. Benefits - Relaxation - increased flexibility - Increased Respiration - Increased Circulation - Self-Awareness

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•YOGA

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Designed to afford the body an efficient workout with maximum benefits in a short amount of time, the tabata training method uses high intensity interval training to provide a full workout, building strength and improving cardio condition. Allows you to shed fat while maintaining current fitness levels and building more muscles.

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•TABATA

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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.

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•Fitness

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

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•Exercise

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It describes many of the diseases and conditions associated with inactivity and poor fitness and first originated in the book of (Kraus & Raab,1961)

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•Hypokinetic

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Hypokinetic Diseases includes?

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•Obesity •High blood pressure •High cholesterol •Osteoporosis •Osteoarthritis •Lower back pain •Type 2 diabetes mellitus

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These types of exercises are low to moderate in intensity using slow twitch muscle fibres, these primarily utilise energy created from the aerobic energy system and typically use large muscle groups in a rhythmical movement for extended periods of time. For example cycling, swimming and running

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•Aerobic/Cardiovascular

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Resistance exercises are a form of strength training at a moderate to high intensity using fast twitch muscle fibres to apply effort or force to overcome a specific load.

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•Anaerobic/Resistance

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These are movements in which contracting muscles stay the same length whilst applying a force (the plank)

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• Isometric

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It causes muscles to shorten as they contract under tension to apply force (upward phase of a bicep curl)

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• Concentric

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It is the opposite to concentric contractions, muscles lengthen under tension to apply a force (controlled lowering phase of a bicep curl)

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•Eccentric

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Is the position in which you hold your body in relation to gravity.

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•Posture

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When exercising, the body requires sufficient quantities of substances for energy, growth and repair. A diet that lacks in quality can lead to fatigue, increased levels of adipose tissue, poor bone growth and slow results in a training programme.

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•Diet

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The frequency, intensity, type and time of activities will be a large factor as to the physiological progressions to the human body.

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•Activity level/type

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There are many disabilities that can cause physical impairment, however exercise adaptations can help correct/enhance body functioning with targeted exercises.

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•Physical Disabilities

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Illness will affect training directly. Depending on the illness this can be both short and long term. Fatigue will hamper progress. Rest is an essential part of an exercise programme.

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•Illness and fatigue

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These can be both social and medical. These should be picked up in pre-exercise screening. If medical drugs are prescribed, exercise clearance may need to be sought from the clients GP. If social drugs are taken this will affect the body in a variety of ways. Training should never take place if you suspect a client has taken recreational drugs.

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•Drugs

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It is an exercise that gradually builds in intensity at the beginning of a workout. This prepares muscles, heart rate, blood pressure and body temperature for the forthcoming exercises.

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•Warm Up

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Increases body temperature by some external means, for example a bath or massage, this however is not the most appropriate method to prepare muscles for exercise.

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•Passive Warm Up

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Increases body temperature by using general rhythmical body movements which use large muscle groups, examples of movements include jogging, cycling and rowing.

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•General Warm Up

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Increases body temperature whilst using specific muscle groups that are going to be used within the exercise following the warm up. For example in football a warm up would include drills and exercises (turns, jumps and lunges) which replicate the players movement patterns within a game.

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•Exercise Specific Warm Up

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Its purpose is to return the body to a pre exercise state

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•Cool Down

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This from of stretching is when the client holds the stretch to the end of the muscles movement. There is no movement during this type of stretch. Correct posture should be maintained during stretches, which are normally held for 8-10 seconds.

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•Static

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These types of stretches are seen to be the best way of preparing for exercise. They are controlled movements that reflect the exercise about to be performed. 8-10 repetitions of each movement are normally completed.

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•Dynamic

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These types of stretches involve rapid bouncing movements, which lengthen the muscle to beyond its normal range with the use of momentum. These are not suitable for exercise beginners as they can cause muscle damage and muscle soreness. An example of this would be bouncing to touch your toes in a standing hamstring stretch.

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•Ballistic

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Cool down stretches are generally static and are held for 15-30 seconds.

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•Static (Maintenance)

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These stretches are held for 15 second intervals and are repeated as required, these are used to develop the range of movement at a joint. Firstly the stretch would be held for 15 seconds maintaining correct posture, once the tension has reduced within the muscle the stretch will be passively increased and held for a further 15 seconds, repeat as necessary.

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•Static (Developmental)