College of Sports, Physical Education and Recreation Page | 1

FITT 1
PHYSICAL ACTIVITIES TOWARD HEALTH AND
FITNESS 1
Movement Competency Training

Chapter 5
TRAINING PRICIPLES AND METHODS
Training
- the condition of being physically fit for the performance of an athletic exercise
or contest
- Act or science of bringing one such a condition.

Training Principles

S – Specificity
P – Progression
O – Overload
R – Reversibility
T – Tedium

Specificity – means the special adaptation that is made to the type of demands
being imposed.
- Training must be specific to your sport or the aspect of your fitness you want
to improve

Progression – take the athlete onto higher level of fitness

- The increase in the amount of training.

Overload – providing a progressive heightening of the stressor to oblige the body to

seek a higher status of adaptation.
- To improve your training you have to work your body harder than it normally
would.

Reversibility – indicates situation in which the degree of adaptation brought

about by the training loads will gradually weaken because the intensity was
reduced.
- Any adaptation that takes place as a result of training will be reversed when
you stop training.

Tedium – enjoyable form of trainings.

 College of Sports, Physical Education and Recreation Page | 2

FITT PRINCIPLES

F – Frequency – How often you exercise

I – Intensity – How hard you exercise
T – Time – How long you exercise for
T – Type – What type of training exercise

Training Methods

1. Continuous training
- Exercising without rest intervals
- Two types of continuous training:
a. Long, slow distance
b. High intensity

2. Fartlek training
- Training allows us to develop the fitness we choose in the way that we like.

3. Interval training
- Alternating between strenuous exercise & rest.

4. Circuit training
- We perform a number of different activities in a given sequence.

5. Weight training
- This enables us to overload our muscles gradually & safely.

6. Plyometrics
- Develops power

EATING DISORDER AND FOUR TYPES OF EATING

Eating Disorder is an illnesses that are characterized by irregular eating habits
and stress concern about size. Can develop during any stage in life but typically
appear during teen years or adulthood. Commonly coexist with other conditions
such as anxiety, depression etc.

Why there is Eating Disorders

1. Genetic

Some genes identified in the contribution to eating disorders have been

shown to be associated with specific personality traits. They are believed to be
highly heritable and often exist prior to the onset of the eating disorder. These
 College of Sports, Physical Education and Recreation Page | 3

traits are: Obsessive thinking, Perfectionistic tendencies, Sensitivity to reward and

punishment, Emotional instability, Hypersensitivity, Impulsivity, Strictness.

2. Biochemical

Anorexia Nervosa – characterized by low weight, fear of gaining weight and

a strong desire to be thin, resulting in food restriction.

Bulimia Nervosa – characterized by recurrent binge eating followed by

compensatory behaviors such as self-induced vomiting, excessive use of
laxatives or excessive exercise.

Binge eating – characterized by eating much more rapidly than normal,

eating until feeling uncomfortably full, eating large amounts of food when not
feeling physically hungry , eating alone because of feeling embarrassed by
how much one is eating and feeling disgusted with oneself, depressed or
guilty afterwards.

3. Psychological

This eating disorder are common in individuals who struggle with clinical
depression, anxiety disorders and obsessive-compulsive disorder, Low self-esteem,
Feelings of hopelessness and inadequacy, Trouble coping with emotions or
expressing your emotions and Perfectionism.

4. Cultural
Most individuals are exposed to cultural pressures regarding weight or
appearance.

5. Environmental.

Environment can cause eating disorder because of family or other

relationship problems, history of physical or sexual abuse, activities that encourage
thinness or focus on weight, peer pressure, being bullied because of weight or
appearance in general.

Eating disorders are illnesses, not character flaws or choices. Individuals don’t
choose to have an eating disorder. You also can’t tell whether a person has an eating
disorder just by looking at their appearance. People with eating disorders can be
underweight, normal weight or overweight. It’s impossible to diagnose anyone just by
looking at them.
 College of Sports, Physical Education and Recreation Page | 4

Three Types of Eating You Should Know Fuelling For Performance

Nutrition is critical for both academic and sports performance. Student-

athletes need to fuel early and often in order to meet their daily energy needs.
Fuelling before exercise has been shown to improve performance over exercising in
the fasted state. Consuming 30 to 60 grams of carbohydrate each hour during
prolonged exercise will prevent the under- fuelling trap. It’s just a matter of timing,
wrong timing/ timing of intake definitely cause imbalance nutrition. Because the
body is needed to reach the level of optimum efficiency. People should have ‘food
strategies and time management’. To ensure the timing of food and fluids before,
during or after exercise and especially to those who are non- athletes.

Tips: 1. Know your limitations 2. Eat fruits and vegetables 3. Control yourself

 Emotional Eating

Tips to avoid

1. Identify the triggers - such as stress, emotions, social influences, boredom

2. Find ways to overcome them instead of eating - manage yourself, like if
you are bored, read a book, go to an amusement park, watch comedy shows -when
having problems, confront it with confidence, - if lonely, just call someone, play with
pets etc.
3. Practice Mindful eating - Awareness of your physical and emotional cues,
Awareness of your non-hunger triggers for eating, Awareness on how you buy,
prepare and eat your food, Choosing foods that give you both enjoyment and
nourishment, Learning to meet your emotional needs in ways other than eating.
4. Pause and think - Construct a strategy to avoid this All this can help, but
not if you can’t stand for it, let’s make a change.

 Social Eating
Tips to avoid

1. Say no! For events whit many food

2. Try to manage and control
3. Make a decision
4. Change your habits
5. Known your limits
6. Make yourself busy.
 College of Sports, Physical Education and Recreation Page | 5

 Distracted Eating - Your behaviors are strongly influenced by your

environments.

Tips to avoid

1. Make the time to eat

2. Take a break on gadgets etc.

3. Chew food mindfully make sure you’re truly reaping the nutritious benefits of
your food choices and take time to eat. Your behaviors are strongly influenced by
your environments. Constantly being on the go, working at a desk all day, and
watching TV and laptops all influence your brain and behaviors when it comes to
food choices. Bring your focus back to your food, be mindful when eating and chew
thoroughly to improve your health and your waistline.