Page 1: Physical Fitness Components and Training Principles
This page explores the fundamental concepts of physical fitness, breaking down the distinctions between health-related and performance-related fitness while detailing essential training principles.
Definition: Physical Fitness for Health is defined as a baseline of appropriate and sufficient exercise to maintain basic bodily functions, while Physical Fitness for Performance represents a higher baseline of regular exercise aimed at optimizing athletic capabilities.
Highlight: The FITT principle framework (Frequency, Intensity, Time, Type) forms the foundation of effective training programs, with specific guidelines for each component:
- Muscular endurance/strength: 3 times weekly
- Flexibility: 3 times weekly
- Aerobic activity: 3 hours vigorous or 4 hours moderate activity
Example: Rate of Perceived Exertion (RPE) scale ranges from 1 (very light intensity) to 10 (maximum intensity), helping practitioners gauge workout intensity effectively.
Vocabulary:
- Aerobic energy production: Energy generated with oxygen use
- Anaerobic energy production: Energy generated without oxygen use
- CSP (Continuous Steady Pace): A training method maintaining consistent intensity
Quote: "Benefits to maintaining physical well-being include improved sleep, enhanced respiratory and circulatory function, and more efficient energy production."
The page also details consequences of a sedentary lifestyle, including increased risk of chronic disease, cognitive decline, and compromised immune system function. Training principles such as Specificity, Overload, Rest/Recovery, and Tedium are thoroughly explained, providing a comprehensive framework for both health maintenance and performance enhancement in line with the CCEA GCSE PE fitness tests requirements.
