Principles of Training “Your will only get out of training what you put into it”

For Safety While Training Take into Account the Following…  Current Health  Current Fitness Levels  Training Experience  Training Goals  Plan Training to Prevent Injury  Previous Involvement in Physical Activity

Principle #1: _______________

REMEMBER Your F.I.T.T. Principle Frequency – How often? Intensity – How much/intense? Time – How long? Type – What kind?

How we get stronger! The body will get __________ and function at a ___________ level when __________________ workloads and demands are placed upon in

Overload  Muscles will ________ to the overload (skeletal and cardiac)  Body ___________ more efficiently  Eventually we can deal with larger loads ***This principle used mentally, emotionally, psychologically – throughout our lives***

Overload occurs when we expose our muscles, joints, CV and respiratory systems to MORE _________ and _________ than is ________________ experienced

Principle #2: _______________

How we CONTINUE to get stronger!  To continue to see gains each exercise and workout must become __________ more ____________.  I.e. More ______ or More ______

Gradual Progression is important to avoid _______ and _________ to the body

Principle #3: ______________

Don’t Forget Leg Day! Specific _____________ will build _____________ functions and strength within the body. It is important to train _____ aspects of the body!!!

Training must _________ and ________ the sport-specific movements and needs. Sport/ActivityTraining

Principle #4: ______________

Keep Training to Keep Your Results! ____________ - Without continued training all strength, speed, stamina gains will disappear! Regular training must be maintained ____________ – significant loss of muscle mass (ie. Cast)

Principle #5: ______________

We are all different!  EVERY athlete has a different _____________ and _____________ makeup  EVERY athlete has different training _______

Check Your Understanding…  How/why do our individual differences matter?  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 your vertical leap?

Next Day… Bring your gym clothes and get ready to be active! Training Part II – Training Methods….