Chapter Five Principles of Training You will only get out of training what you put into it.

Chapter 4 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 quantity of your life.

Principle of Overload The body will become stronger and function better if increased demands (overload) are placed upon it.

Frequency/Intensity/Time F.I.T. Frequency - how often you exercise Intensity - how hard you exercise Time - how long you exercise Vocabulary Objective

Vocabulary Objective

Principle of Progression Increase your workload progressively for maximum improvement and to prevent injuries. Vocabulary Objective

Principle of Specificity Must do specific exercises to improve specific components of physical fitness in specific body parts Vocabulary Objective

Flexibility Minimum Principles of Training Guidelines Frequency - at least 3 times per week Intensity - controlled stretch Time - static: hold stretch 15-30 sec.

Cardiovascular Endurance Minimum Principles Training Guidelines Frequency - at least 3 times per week Intensity 60-90% max heart rate or 50-80% max hear rate reserve Time - minimum 20 min. continuous large muscle groups

Muscular Fitness Training Minimum Principle Training Guidelines Frequency - every other day Intensity - low resistance (30-50% 1 RM) Time - high repetitions (12-20% 1 RM)

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)

Summary Principle of Overload F.I.T. Principle of Progression Principle of Specificity

Objectives How does the principle of overload increase your fitness level? In what three ways is overload accomplished? Why is it important for you to progress at a safe rate in your exercise program? What principle would you apply if you wished to improve a specific muscle?

Study Question When you increase the workload of your training session, you are increasing A. frequency. B. intensity. C. time. D. specificity. Answer

Study Question When you increase the length of your workout, you are increasing A. frequency. B. intensity. C. time. D. specificity. Answer

Study Question Progression means A. slowly increasing the amount of exercise B. changing from running to tennis C. starting easy and going for a long period of time D. starting fast to improve quickly Answer

Study Question The legendary Milo of Crotona became stronger due to applying the principle of A. specificity. B. all or none. C. regression. D. overload. Answer

Study Question Frequency basically means how A. hard you exercise. B. often you exercise. C. long you exercise. D. fast you exercise. Answer