INTRODUCTIO
N TO
FITNESS
TRAINING
Exercise is powerful medicine.
Exercise is an important part
of a healthy lifestyle. Exercise
prevents health problems,
builds strength, boosts
energy, and can help you
reduce stress. It can also help
you maintain a healthy body
weight, curb your appetite,
and improve your mental
Benefits of Exercise
1.Improved health
2.Stronger muscles
3.Better flexibility
4.Improved posture
5.Improved heart and lung
system
6.Better appetite
7.Feeling more relaxed
8.Better social life
9.Improved quality of life
10.Reduced risk of disease
Benefits of Exercise
Physical Mental
01 Development 02 Development
Social Emotional
03 Development 04 Development
Physical Domain
The growth and refinement
of motor skills, or in other
words, children’s abilities to
use and control their own
bodies. These advancements
are evident in gross- and
fine-motor skills, and they
are essential to children’s
overall health and wellness
Gross-motor skills
involve the use of large
muscles in the legs or
arms, as well as general
strength and stamina.
x
Gross-motor skills include
jumping, throwing,
climbing, running,
skipping, and kicking.
Fine-motor skills
Involve the use of small
muscles in the arms, hands,
and fingers. They are
supported by advancements
in perception, or the ways in
which children use their
senses to experience the
world around them.
Children use their fine-motor
skills when they string
beads, scribble, cut paper,
and draw
Benefits Physical Domain
1.Improves physical fitness
2.Strengthens heart and
skeletal muscles
3.Reducing risk of chronic
diseases including hearth
diseases, diabetes and obesity
4.Improves posture
5.Improves Physical appearance
6.Enhances appetite
7.Improves sleep and general
Mental Domain
Basically the
construction of mind
activity such as
thought processes,
memory, problem
solving and decision
making as well as
over all intelligence
Benefits Mental Domain
1.Able to cope with
Stress
2.Able to control
emotions
3.Able to Enjoy Yourself
4.Feelings of self-
confidence and self-
esteem
Reasons why mental Domain is
important
●Exercise helps improve
the thinking process
and problem-solving
skills.
●Remember what they’re
taught and perform
better on assignments
Social Domain
Socially, physical education
helps people develop
bonds with others;
particularly whilst
participating in team
sports.
Social Domain
The act of working together
as part of a team and using
team mates as a support
network both on and off the
field helps people develop
socially and form
friendships with like-
minded individuals.
Benefits Social Domain
*Provides opportunities
for socialization
*Improves Social Skills
*Friends and support
Emotional Domain
refers to the ability to
recognize, express, and
manage feelings at different
stages of life and to have
empathy for the feelings of
others
Exercise has also been linked with
these emotional responses
● Better behavior and less acting
out
● Improved self-esteem
● Improved sleep
● More confidence
● Reduced stress, anxiety and
depression
● Stronger thinking skills
INTERVAL TRAINING
It is a type of physical training that involves bursts of
high-intensity work interspersed with periods of low-
intensity work. The high-intensity periods are
anaerobic exercise, while the recovery periods may
involve either complete rest or an activity of lower
intensity.
INTERVAL TRAINING is particularly suitable for team
game players, as it consists of short bursts followed
by slow walking or stopping.
EXAMPLE OF INTERVAL TRAINING:
•High-intensity work (e.g., sprinting, fast cycling)
•Low-intensity recovery (e.g., walking, slow
pedaling)
•Time-Based or Distance-Based:
•Example: 30 seconds sprint, 1-minute walk
(time-based)
•Example: 400-meter sprint, 200-meter walk
(distance-based)
•Customizable:
Can be adjusted based on fitness level and
goals.
Interval Training
Types of Variations
• *"Walk-back
sprinting“
• *Fartlek training
Interval Training
"Walk-back sprinting“
1.Sprints a short distance
(100 to 800m), then walks
back to the starting point
(the recovery period).
2.Repeat a certain number of
times.
INTERVAL TRAINING
Fartlek training (means 'speed play')
Named and developed by Swedes.
Consists of distance running "anywhere" with
bursts speed at irregular points and recover
for a few minutes.
An efficient training method that helps
athletes avoid injuries and provides the
opportunity to increase one's intensity without
burning oneself out.
Tempo/continuous Training
• It is a steady run of moderate to
long distance that's performed at a
moderate to moderately hard
pace.
• It could start with brisk walk or
slow jog initially and eventually
maintaining a constant pace for a
distance.
• In continuous training the athlete
does not stop training.
• A form ofCIRCUIT TRAINING
conditioning combining
resistance training and high-
intensity aerobics.
• It is designed to be easy to follow
and target strength building,
cardiovascular fitness and
muscular endurance (SCM).
• An exercise "circuit" consisting of
various stations. The rest time
between each station is short.
• When one circuit is complete, rest
for 1 to 3 mins and begin the first
station again.
CIRCUIT TRAINING
Strength training is
exercising with the goal of
increasing your physical
strength.
CIRCUIT TRAINING
1.Cardiovascular fitness
refers to the ability of the heart,
lungs, and blood vessels to supply
oxygen-rich blood to the working
muscles during sustained physical
activity. It is a key component of
overall physical fitness and is
essential for maintaining good
health.
CIRCUIT TRAINING
1.Benefits of Cardiovascular
Fitness:
2.Strengthens the heart and lungs
3.Improves Blood circulation
4.Increases energy levels
5.Helps with weight control
6.Reduces risk of heart disease,
stroke, and diabetes
CIRCUIT TRAINING
Muscular endurance is the ability of a
muscle or group of muscles to sustain
repeated contractions against a
resistance for an extended period of
time.
1.🏃 Examples of Muscular
Endurance Activities:
2.Holding a plank for 1 minute or
longer.
3.Doing 20+ squats without resting.
4.Biking for a long distance.
5.Performing multiple sets of push-
ups or crunches.
CIRCUIT TRAINING
WEIGHTS TRAINING
1.Weight training is a type of strength
training that uses weights for
resistance. It challenges your muscles by
providing a stress to the muscle that
causes it to adapt and get stronger.
2.It can be performed with free weights,
such as barbells and dumbbells, or by
using weight machines.
WEIGHTS TRAINING
Benefits of weights training
• Helps in raising your metabolism. and
burn fat.
• Strengthen bones.
• Builds your confidence and self-esteem.
• Decreases your chances of injuries.
• Increases your muscular endurance.
• Develop muscle bulk.
• Improves your balance and coordination.
What is F.I.T.T.?
Training program are generally designed
following the F.I.T.T principles.
The F.I.T.T. principle is a basic philosophy of
what is necessary to gain a training effect from
an exercise program.
F stands for Frequency
I stands for Intensity
T stands for Time
T stands for Type
What is F.I.T.T ?
F: Frequency is the number of times you
exercise each week.
Following any form of fitness training, the body
goes through a process of rebuild and repair to
replenish its energy reserves consumed by the
exercise.
The frequency of exercise is a fine balance
between providing just enough stress for the
body to adapt to and allowing enough time for
What is F.I.T.T ?
I : Intensity is how hard you are working while
you are exercising.
1.Heart rate can be used to measure the intensity
of cardio-respiratory training. Workload is used to
define the intensity of resistance training.
What is F.I.T.T ?
T: Type is the type of exercise you are
doing.
1.The third component in the F.I.T.T
principle dictates what type or kind of
exercise you should choose to achieve
the appropriate training response.
What is F.I.T.T ?
T : Time is the total amount of time that is spent
exercising in one session.
1.The final component in the FITT principle of
training is time - or how long you should be
exercising for. Is longer better?
* Warm Up Exercise
*Cool Down Exercise
Thanks!
Do you have any
questions?
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