1. Unit 2
Principles of Fitness

2. Objectives Recall the components of a workout
Learn the steps necessary to design and implement a workout
Understand how to progress your workout

3. Terms
Principle of Overload – Exposing the muscles, joints, and cardiovascular and respiratory systems to more work and stress than is normally experienced
Principle of Progression – A progressive increase in the level of exercise in order to sustain improvement in physical fitness
Principle of Specificity – the performance of specific exercises in order to improve specific components of physical fitness in specific body parts

4. Terms
F. I. T. Principle – The three ways to achieve overload in a Physical Fitness program, frequency, intensity, and time
Frequency – the number of times one should exercise to improve a component of Physical Fitness
Intensity – the degree to which one should exercise to improve fitness
Time – how long one exercises to improve fitness

5. F.I.T. Principle of Overload Why Does Exercise work
Milo of Crotona – Calf grew into a cow
F.I.T.
Frequency
Intensity
time

6. Frequency Number of times per week 3-5 Moderate 5-7 Active
Better for burning fat
With some exercises you should alternate or skip workouts to prevent bodily harm

7. Intensity How hard you exercise To hard will harm you
To light won’t give you any benefit of the exercise
Slowly walking around the track(no good)
Intensity Measurements
Cardiovascular = Heart Rate Max or Heart Rate Percentage
Muscular strength = Weight Max
Flexibility = amount beyond normal length

8. Time How Long You Exercise Cardiovascular - 20-60 min
Weights- muscular strength, muscular endurance – as long as it takes to finish the desired workout

9. Principle of Progression
When do you Progress?
When the same workout becomes easy
When you are not as tired before during or after your workout
Be careful that you do not take to big of a jump when progressing.
Tired four hours after workout
Nausea, vomiting
Aches and Pains that do not go away quickly

10. Principle of Specificity
Only workout what you want to improve
Don’t go for a jog if you want bigger arms!

11. Are You Ready!
Unit 2 Principles of Fitness