Specificity and Change

1
Specificity and Change

• To apply the specificity principle effectively,
  you need to evaluate your personal fitness goals
  and design a plan that will target specific areas
  of your fitness.

2
Goal Setting

• Setting goals is essential tothe success of any
  effort.

Some goals are short-term goals.
3
Goal Setting

• Goals that take longer to achieve are long-term
  goals.

4
Goal Setting
Recommendations
Keep your goals simple, specific, and realistic.
List ways that help you reach your goals.
Seek help from others who can help you achieve
your goals.
Be flexible in case you need to reevaluate your
progress.
Keep records to monitor your progress.
Be positive. Avoid being negative about yourself.
Reward yourself in a healthy way as you achieve
your goals.
5
Record Keeping

• Record keeping is just as important to the
  beginning exerciser as it is to the
  high-performance athlete.
• Keeping records is critical to reaching your
  goals safely.

6
Record Keeping

• Your goals
• The days you exercise
• Time, distance, and intensity
• Environmental conditions
• Different routes you may have taken
• Places you exercised
• Specific activities or exercises you did
• Any injuries
• Foods and liquids consumed
• Weight loss or gain
• Progress

7
Progression

• You have learned about two principles involved in
  exercise prescription overload and specificity.

In this lesson, you will learn about a third
principle the progression principle.
8
Progression

• When acquiring any new skill, you start slowly,
  then progress to more advanced levels.

If you increase all the factors in your FITT at
once, you risk and overuse injury.
9
Progression

• These factors affect progression

• Your initial fitness level
• Your heredity
• The rate at which you overload your body or
  change your FITT
• Your specific goals
• Your trainability

10
Progression

• Trainability is determined, to a large extent, by
  heredity.
• Different people train at different rates.
• Training plateaus are a natural part of the
  training process.

11
Progression

• People experience detraining if they lose the
  battle of will when a training plateau occurs.

12
Progression

• One measure that can prevent detaining,
  particularly if you are injured, is
  cross-training.

13
Progression

• Overtraining is the leading cause of overuse
  injuries and burnout.

14
Progression

• Health problems from overtraining include
• Chronic fatigue

• Insomnia

• Constant muscle soreness
• Rapid weight loss
• Loss of appetite
• Elevated resting heart rate
• Elevated blood pressure
• Weakened immune system
• In females, absence of menstrual cycles, and
  possible infertility

Insomnia Sleeplessness
15
Progression

• The speed of restoration depends on your FITT.

If you exercise daily, you will need to recover
more quickly than if you worked out every other
day.
16
Progression
Factors That Influence Restoration
Age
Experience
Environment
Amount of rest
Nutrition, including fluids
17
Components of a Complete Workout

• There are three components of a complete workout

• A warm-up
• The workout itself
• A cooldown

18
Components of a Complete Workout

• A warm-up should always precede moderate to
  vigorous physical activity.

19
Components of a Complete Workout

• There are two main methods of warming up.

• Active warm-up

• Passive warm-up

20
Components of a Complete Workout

• An active warm-up will have two phases.

A cardiovascular phase is designed to gradually
increase your heart rate and body temperature. It
may include jogging slowly or running in place on
a treadmill.
A muscular-skeletal phase is designed to loosen
up the muscles and connective tissues. It may
include static body stretches.
21
Components of a Complete Workout

• The workout phase of your fitness program is the
  period of time that you should spend daily in
  physical activity or exercise.

22
Components of a Complete Workout

• The cooldown phase will ensure a safe and more
  effective recovery. Its purpose is to lower your
  heart rate gradually.

23
Components of a Complete Workout

• The cooldown portion of your routine is as
  important as the warm-up.

This gradual decrease will prevent blood pooling.
24
Components of a Complete Workout

• The cooldown has two phases

• A cardiovascular cooldown

• A stretching cooldown