Principles of Training

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Principles of Training
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Presentation transcript:

Principles of Training ,,

There are three basic training principles that should be followed in order to improve your physical fitness.

Overload Progression Specificity

Principle of Overload

Exposing the muscles, joints, cardiovascular, and respiratory system to more work and stress than is normally experienced.

In order to improve your level of fitness, you must increase the amount of regular activity or exercise that you normally do.

Give an EXAMPLE of the Principle of Overload Week # 1: ___________ Week # 2: ___________ Week # 3: ___________

There are 4 ways to achieve overload in a physical fitness program.

F.I.T.T. factors

F.I.T.T. Frequency Intensity Time Type

Frequency

How often you exercise.

the number of times a week you engage in physical activity or exercise Frequency refers to the number of times a week you engage in physical activity or exercise

For Frequency to be effective Exercise must be performed on a regular basis. How often should you be active?

Intensity

How hard you exercise.

Intensity refers to the difficulty or exertion level of your physical activity or exercise.

If the intensity is too low, progress is limited If the intensity is too low, progress is limited. If you work too hard, you fatigue quickly and increase your risk for injury.

Time

How long you exercise.

Time refers to the length of time, or duration, of a single workout usually measured in minutes and hours.

How long should you be active? As a teen, you should be physically active on a daily basis. How long should you be active?

Type

Type refers to the particular type of physical activity or exercise (component of fitness) you choose to do.

Principle of Progression

Principle of Progression is a rule of exercise which states that as your fitness levels increase so do the factors in F.I.T.T.

As you work harder (overload), your body adapts to the workload.

You must progressively increase the amount of work you do for improvement to continue to occur.

You want to slowly apply stress to the body by gradually increasing the workload.

Principle of Specificity

Principle of Specificity states that overloading a particular component will lead to improvements in that component alone.

Specific exercises that improve specific components of physical fitness in specific body parts.

What are some examples of exercise specificity?

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