Basic fitness principles

There are 5 basic principles of fitness, They include: The overload Principle The FITT principle The specificity principle The rest and recovery principle The “use it or lose it” principle

The overload principle Most important principle of exercise and strength training The body will adapt to the workload placed upon it In other words, the more you do, the more you will be capable of doing

The overload principle When you stress the body through lifting a weight that the body is unaccustomed to lifting, the body will react by causing physiological changes in order to be able to handle that stress the next time it occurs. The same is true for Cardiovascular training If you ask the heart, lungs and endurance muscles to do work not previously done, it will make changes to the body to be able to handle that task better the next time.

The overload principle When working out, you want to increase the workload placed upon your body from the previous workout in order to overload your body to create a “training adaptation” These increases should be small and gradual over a longer period of time Through a series of small training adaptations over time, a large increase or adaptation can be achieved This is how people get bigger, stronger, faster, and achieve a higher fitness level

The fitt principle Frequency Intensity Time Type

The fitt principle Frequency This refers to how often you exercise After exercising, your body requires time to rest and rebuild the stressed muscles It is important to find a balance that allows for stress to be placed on the body (exercise), and the body to recover and heal before more stress is applied to the body.

The fitt principle Intensity The amount of effort or work that is applied to the body during a specific exercise Requires a balance to ensure the exercise is difficult enough to overload the body, but not too intense that it causes over training, injury, or burnout

How long each workout should last The fitt principle Time How long each workout should last Varies based upon personal goals, intensity, and type of exercise

The fitt principle Type What type of exercise will you be doing? Will your exercise be primarily cardiovascular, resistance, or both? What specific exercises will you perform?

The specificity principle Exercise should be performed to address specific goals If your goal is to improve your race times, you should be working on speed workouts If your goal is to gain muscle mass, you should focus on high weight low rep workouts If your goal is to tone muscle, you should focus on low weight high rep workouts

The rest and recovery principle Rest and recovery is essential for meeting your fitness goals While you can often do cardio every day, you should have at least a day of rest between strength training workouts Be sure you don’t work the same muscle groups two days in a row to allow for your muscles to rest and recover

The “use it or lose it” principle Hypertrophy Muscles swell and build mass after exercise Atrophy Muscles shrink and lose strength after periods of inactivity In other words: If you don’t use it, you lose it!

Sources http://oldlams.slcusd.org/pages/teachers/morrow/Fitness%20and%20Health%20H andouts/The%20Five%20Basic%20Principles%20of%20Fitness.pdf

Please list and describe the 5 basic principles of fitness Daily quiz! Please list and describe the 5 basic principles of fitness