1.Describe six training principles for physical activities. What You’ll Learn 2.Explain the Fitness Training Zone. 3. Discuss how to prevent, recognize,

1. Describe six training principles for physical activities.

What You’ll Learn

2. Explain the Fitness Training Zone.

3. Discuss how to prevent, recognize, and treat physical activity-related injuries.

4. Discuss precautions to take in physical activity during extreme weather conditions, at high altitudes, or in polluted air.

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• principle of warm-up

• principle of cooldown

• principle of specificity

• principle of overload

• principle of progression

• principle of fitness reversibility

Key Terms


• training zone

• cold temperature-related illnesses

• heat-related illnesses

• Air Quality Index (AQI)

Key Terms


Training Principles

• For good health, you need a plan to exercise on a regular basis.

• Training principles are guidelines to follow to obtain maximum fitness benefits and reduce the risk of injuries and illnesses.



What to Know About Training Principles

• The principle of warm-up– According to the principle of warm-up, a workout should begin with 5–10 minutes of light

exercise to increase blood flow and raise the temperature in muscles.

• The principle of cooldown– According to the principle of cooldown, a workout should end with 5–10 minutes of reduced exercise to

help the heart rate, breathing rate, body temperature, and circulation return to the nonexercising state.




• The principle of specificity– According to the principle of specificity, a workout should include a specific type of exercise

to obtain the desired fitness benefits.

• The principle of overload– According to the principle of overload, a workout must include exercise beyond what

a person usually does to gain additional fitness benefits.




• The principle of progression– According to the principle of progression, the amount and intensity of exercise during

workouts must be increased gradually.

• The principle of fitness reversibility– According to the principle of fitness reversibility, fitness benefits are lost when training

stops.




Sports Injuries

• If you put unusual demands on your bones and muscles, you increase your risk of being injured.

• Injuries are more apt to happen if you take part in sudden and unfamiliar kinds of exercise, especially if you do not warm up and stretch beforehand.



What to Know About Sports Injuries• What are guidelines I can follow to prevent physical activity-related injuries?

– Have a medical exam before you begin vigorous physical activity or participate in a sport.

– Know and follow safety guidelines, basic first aid procedures, and CPR.

– Develop and maintain proper conditioning and wear protective and appropriate clothing.

– Do not participate in physical activities or sports when you have unhealed injuries.



What to Know About Sports Injuries

• What is the PRICE treatment?– The PRICE treatment is a technique for treating musculoskeletal injuries that includes

protect, rest, ice, compression, and elevation.



What to Know About Sports Injuries• The training threshold is the minimum amount of overload required to obtain fitness benefits.

• The training zone is the range of overload required to obtain fitness benefits without risking injury or illness.

• The training ceiling is the upper limit of overload required to obtain fitness benefits without risking injury or illness.

• Workouts that go beyond the training ceiling are dangerous to health.



What to Know About Sports Injuries

Training zone


What to Know About Sports InjuriesWhat are Ten Physical Activity-Related Injuries I Can Avoid?

1. A side stitch– A side stitch is a dull, sometimes sharp pain in the side of the lower abdomen.

2. A sprain– A sprain is the partial or complete tearing of

a ligament.




3. A stress fracture– A stress fracture is a hairline break that results from

repetitive jarring of a bone.

4. Tendonitis– Tendonitis is an

inflammation of a tendon.




5. Overuse injury– Overuse injury is an injury that occurs from repeated use or excessive overload.

6. Microtrauma– Microtrauma is an injury that is not recognized as a person continues to work out.




7. Bruise– A bruise is a discoloration of the skin caused by bleeding under the skin.

8. Muscle cramp– A muscle cramp is the sudden tightening of

a muscle.




9. Muscle strain– Muscle strain is the overstretching of a

muscle that may result in tearing of a muscle or tendon.

10. Shin splint– A shin splint is an overuse injury that results in pain in the front and sides of the lower leg.




Exercising in Severe Weather

• Different kinds of weather can cause safety and comfort concerns.

• It is possible to exercise in a variety of environmental conditions as long as you take certain precautions.



If You Participate in Physical Activity During Extreme Weather Conditions

• What precautions should I take if I work out in cold weather? – Cold temperature-related illnesses are conditions that result from exposure to

low temperatures.

– Frostbite is the freezing of body parts, often the tissues of the extremities.

– Hypothermia is a reduction in the body temperature so that it is lower than normal.




• What precautions should I take if I work out in cold weather? – There are some steps you can take to prevent cold temperature-related illnesses.

• Postpone exercise if the windchill puts health status at risk or if it is icy and wet.

• Wear several layers of lightweight clothing and drink plenty of water.




• What precautions should I take if I work out in hot weather? – Heat-related illnesses are conditions that result from exposure to temperatures that are

higher than normal.

– Heat cramps are painful muscle spasms in the legs and arms due to excessive fluid loss through sweating.




• What precautions should I take if I work out in hot weather? – Heat exhaustion is extreme tiredness due to the body’s inability to regulate its temperature.

– Heatstroke is an overheating of the body that is life-threatening. It occurs when sweating ceases so that the body cannot regulate its temperature.




• What precautions should I take if I work out in hot weather? – There are some steps you can take to prevent heat-related illnesses.

• Postpone exercise if the heat index puts health status at risk.

• Drink fluids before and during your workout and wear porous clothing, a hat, sunglasses, and sunscreen.




• How does air pollution affect my workouts?– The Air Quality Index, or AQI, is a measure of air quality based on the sum of the levels of

five different pollutants.

– Air pollution influences the safety and effectiveness of workouts.

– It is best not to work out outdoors when the AQI is high.




• How will being in a high altitude affect my workout?– Being in a high altitude places extra demands on the body.

– People who work out too much at first may develop altitude sickness.

– Signs of altitude sickness are shortness of breath, chest pain, and nausea.



Study Guide

1. Match the following terms and definitions.___ PRICE treatment

___ heat cramps

___ training threshold

___ heat exhaustion

___ hypothermia

A. painful muscle spasms due to excessive fluid loss

B. the minimum amount of overload required to obtain fitness benefits

C. a reduction in the body temperature so that it is lower than normal

D. a technique for treating musculoskeletal injuries

E. extreme tiredness due to the body’s inability to regulate its temperature

D

A

B

E

C


Study Guide

2. Identify the following statements as true or false.

_______ Muscle strain is the overstretching of a muscle that may result in tearing of a muscle or tendon.

_______ Microtrauma is an injury that is recognized as a person continues to work out.

_______ Tendonitis is an inflammation of a bone.

_______ Training principles are guidelines to follow to obtain maximum fitness benefits and reduce the risk of injuries and illnesses.

true

false

false

true


Study Guide

3. Name five physical activity-related injuries that can be avoided.Physical activity-related injuries that can be avoided include side stitches, sprains, stress fractures, tendonitis, overuse injuries, microtraumas, bruises, muscle cramps, muscle strains, and shin splints.


End of the Lesson

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1.Describe six training principles for physical activities. What You’ll Learn 2.Explain the Fitness Training Zone. 3. Discuss how to prevent, recognize,

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training principles

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fitness training zone

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training stops

sports injuries

risk of injuries

maximum fitness benefits