Principles of training

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Presentation transcript:

Principles of training

VALUE The principles of training are used in every form of physical development. How these principles are used determines the amount of increase in ones physical fitness level. The nearer you are to or above the health standard, enhances the quality of your health as well as the quality of your life.

Principles of Overload The body will become stronger and function better if increased demands (overload) are placed upon it. FIT: Serves as a reminder of the 3 ways to achieve overload in your physical fitness program

FIT Frequency: Refers to the number of times you exercise a week (How Often) How often you exercise depends on your goals Intensity: Refers to how hard you work during exercise Intensity should be increased enough to demand more effort than usual from the body Time: Refers to how long you exercise As time increases intensity decreases

Principle of Progression Increase your workload progressively for maximum improvement and to prevent injuries. Increase over time to achieve goal Once you reach your goal, increase work load to improve.

Principle of Specificity Must do specific exercises to improve specific components of physical fitness in specific body parts Work on specific muscle to increase that area.

Principle of Reversibility Results are not permanent Inactive for an extended period of time you lose what you’ve built If not improving you want to at least maintain level of fitness Ex. “Use it or lose it”

Flexibility Minimum Principles of Training Guidelines Frequency - at least 3 times per week Intensity – mild discomfort Time - static: hold stretch 10-30 sec.

Cardiovascular Endurance Minimum Principles Training Guidelines Frequency - at least 3 times per week Intensity 60-90% max heart rate (around 130-180 beats per minute) Time - minimum 20 min. continuous large muscle groups

Muscular Endurance Training Minimum Principle Training Guidelines Frequency - every other day Intensity - low resistance (30-50% 1 RM) Time - high repetitions (12-20 reps, 2-4 sets)

Muscular Strength Minimum Principles of Training Guidelines Frequency - every other day Intensity - heavy weights (60-90% 1 RM) Time - low repetitions (4-8 reps, 1-3 sets)