1. Chapter Six
Training for Fitness

2. Principles of Training
Principle of overload
Principle of progression
Principle of specificity
Principle of regularity
Principle of individuality

3. Overload occurs when increased demands are made upon the body.
Principle of Overload
Overload occurs when increased demands are made upon the body.
This increased stress causes the body to adapt or adjust, thus improving physical condition.

4. Principle of Progression
The gradual increase in exercise or activity over a period of time - the increase can be in terms of frequency, intensity or time.

5. Principle of Specificity
Improvements in the various fitness areas require specific kinds of activity - each area of fitness requires specific demands.
Training for one area does not necessarily improve another.

6. Principle of Regularity
This principle is based on the concept that if you don’t “use it” you “lose it”.
It is important to perform physical activity on a regular basis.

7. Principle of Individuality
A training program must be based on an individual’s goals and objectives for physical activity and fitness.

8. Applying the Principles of Training
Get fit by using the FITT guidelines…
F requency
I ntensity
T ime
T ype

9. Increasing how often you exercise
Frequency
Increasing how often you exercise

10. Intensity
Increasing the difficulty of an exercise - increasing the speed of a run, amount of weight lifted, or distance a muscle is stretched.

11. Increasing the length of each training session.
Time (Duration)
Increasing the length of each training session.

12. Type
Refers to the kind of activity a person chooses for each area of his or her training program.

13. Achieving Cardiorespiratory Fitness
Frequency 3-5 days per week
Intensity % maximum heart rate
Time minutes of continuous activity
Type Large muscle movement walking, cycling, jogging, etc.

14. Achieving Flexibility
Frequency At least 2-3 times per week, is optimal
Intensity Slow stretch until mild tension is felt
Time Hold each stretch seconds, 2-4 repetitions
Type Slow and steady, no bouncing

15. Achieving Muscular Strength
Frequency Every other day (2-4 times per week)
Intensity High resistance (heavier weights)
Time repetitions
Type Resistance-type activity (weights and weight machines)

16. Achieving Muscular Endurance
Frequency Every other day (3 days per week)
Intensity Low resistance (light weights)
Time repetitions
Type Resistance-type activity (weights and weight machines)

17. Maintaining Body Composition
Frequency 3-5 days per week, daily is best
Intensity Continuous activity that is sufficient to cause sweating
Time 30 minutes at least
Type Large muscle movement (walking, cycling, jogging, etc.) that can be maintained at the appropriate intensity

18. The Warm-up
A few minutes of bicycling, slow jogging, or other large muscle activity
Static stretches for seconds
Slowly copying the motions of the sport you are about to perform

19. The Cool Down
Continue your activity at a slow pace until heart rate is 100 beats per minute or less
Stretching exercises
Muscle toning exercises

20. Other Training Factors
Plateau - your performance shows no improvement
Overtraining - participating in an activity at very high intensity levels or for unusually long periods or without adequate recovery time

21. Other Training Factors
Cross-training - combining two or more types of exercises in one workout or using different exercises alternately in successive workouts

22. Training Factors to Consider
Previous involvement in physical activities
Present fitness level
Present health
Medical history

23. Exercise Training Myths
No pain, no gain.
I can get fit by participating in a sport.
A little exercise doesn’t help.
Cardiorespiratory exercise is the most important

24. Training for Fitness
Follow the basic principles of training to develop a program that will lead to improved health and fitness.
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