Exlain the Principle of Physical Activity and the FITT?
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Exlain the Principle of Physical Activity and the FITT?
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Health benefits of resistance training
Physical and mental health benefits that can be achieved through resistance training include:
improved muscle strength and tone – to protect your joints from injury
maintaining flexibility and balance, which can help you remain independent as you age
weight management and increased muscle-to-fat ratio – as you gain muscle, your body burns more kilojoules when at rest
may help reduce or prevent cognitive decline in older people
greater stamina – as you grow stronger, you won’t get tired as easily
prevention or control of chronic conditions such as diabetes, heart disease, arthritis, back pain, depression and obesity
pain management
improved mobility and balance
improved posture
decreased risk of injury
increased bone density and strength and reduced risk of osteoporosis
improved sense of wellbeing – resistance training may boost your self-confidence, improve your body image and your mood
improved sleep and avoidance of insomnia
increased self-esteem
enhanced performance of everyday tasks.
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Basic principles of resistance training
Resistance training consists of various components. Basic principles include:
program – your overall fitness program is composed of various exercise types such as aerobic training, flexibility training, strength training and balance exercises
weight – different weights or other types of resistance, for example a 3 kg hand weight or fixed weight, body weight or rubber band will be used for different exercises during your strength training session
exercise – a particular movement, for example a calf-raise, is designed to strengthen a particular muscle or group of muscles
repetitions or reps – refers to the number of times you continuously repeat each exercise in a set
set – is a group of repetitions performed without resting, for example, two sets of squats by 15 reps would mean you do 15 squats then rest muscles before doing another 15 squats
rest – you need to rest between sets. Rest periods vary depending on the intensity of exercise being undertaken
variety – switching around your workout routine, such as regularly introducing new exercises, challenges your muscles and forces them to adapt and strengthen
progressive overload principle – to continue to gain benefits, strength training activities need to be done to the point where it’s hard for you to do another repetition. The aim is to use an appropriate weight or resistant force that will challenge you, while maintaining good technique. Also, regular adjustments to the training variables, such as frequency, duration, exercises for each muscle group, number of exercises for each muscle group, sets and repetitions, help to make sure you progress and improve
recovery – muscle needs time to repair and adapt after a workout. A good rule of thumb is to rest the muscle group for up to 48 hours before working the same muscle group again.