1. The 5 Principles of Training
How to improve your physical fitness

2. Review: The 5 Components of Fitness
Muscular strength
Muscular endurance
Cardiovascular endurance
Flexibility
Body composition

3. Why the 5 Principles of Training Matter…
The 5 training principles provide a blueprint on how to improve in any of the 5 components of fitness

4. The 5 Principles of Training
Specificity
Overload
Progression
Recovery
Reversibility

5. 1. Specificity
The types of exercises chosen will determine the kinds of fitness improvements
For example, a student who wants to improve their muscular strength would weightlift

6. 1. Specificity BOTTOM LINE
To achieve your fitness training goal, you need to design your program so that you are working the specific areas of your body that you want to improve
BENEFIT
You'll get specific results where you want them

7. 2. Overload
In order to make improvements in any component of fitness, you need to overload your body
In other words, you need to challenge your body beyond what it is normally used to
For example, if you run for 10 minutes and find it difficult, your body will make improvements while you rest
The next time you run for 10 minutes, it will be a little bit easier
You need to subject your body to a gradual and progressive overload - your workouts should slowly (but surely) get more difficult over time.

8. Frequency Intensity Time Type 2. Overload
What is the best way to “overload” our body?
The FITT Principle
Frequency
Intensity
Time
Type

9. Frequency – how many days per week you train
The FITT Principle
Frequency – how many days per week you train
Intensity – how hard one exercises in the activity
RPE: rating of perceived exertion
Perceive: how you interpret something (opinion)
Exertion: physical effort

10. Simply put, rating of perceived exertion is your personal opinion of how hard you are physically working

11. Frequency – how many days per week
The FITT Principle
Frequency – how many days per week
Intensity – how hard one exercises in the activity (RPE: rating of perceived exertion)
Time – how long the exercise session lasts
Type – the type of activity or exercise, focusing on the fitness goal (e.g., jogging for cardio endurance)
Increasing any of these variables can result in improvement

12. Example: Wanting to Improve Cardiovascular Fitness
Frequency – 3 times per week
Intensity – an
RPE of 5-6

13. Simply put, rating of perceived exertion is your personal opinion of how hard you are physically working

14. Example: Wanting to Improve Cardiovascular Fitness
Frequency – 3 times per week
Intensity – an RPE of 5-6
Time – 30 minutes per session
Type – jogging
What do we do once this becomes “easy”? We can increase or modify any of these areas, which will place more demands on our body and force it to adapt yet again

15. 2. Overload
BOTTOM LINE
You need to subject your body to gradual and progressive overload. In other words, make sure your workouts slowly but surely get harder over time
BENEFIT
You are guaranteed to improve over time by using the FITT principle

16. 3. Progression…

17. 3. Progression Progression is all about small increments
You need to gradually increase the workload that you put your body through in order to improve
Start slowly and gradually increase the workload over time to ensure safety and avoid injury or overuse

18. 4. Recovery
Recovery is all about giving your body the chance to repair itself by giving it rest
Depending on how hard you are training, this means at least 1-2 days
Able to exercise at a high(er) intensity the next time
Lessen your risk of overtraining and injury

19. 5. Reversibility…
What to do if you get sick? Injured? Busy?

20. 5. Reversibility “Use it or lose it”
Just like you can improve in any component of fitness by training, these same improvements can also be REVERSED by not training
If you stop exercising, gradually the improvements that you initially made begin to disappear
Important to stick with exercise programs, and adapt or modify when necessary
What to do if you get sick? Injured? Busy?

21. 5. Reversibility BOTTOM LINE
Plan for the worst. Build some emergency mini-workouts which you can do when you are short on time, sick, stressed, etc.
BENEFIT
Stops your hard earned progress from disappearing into thin air

22. Recap: The 5 Principles of Training
How to improve your physical fitness

23. Review: The 5 Components of Fitness
Muscular strength
Muscular endurance
Cardiovascular endurance
Flexibility
Body composition

24. Why the 5 Principles of Training Matter…
The 5 training principles provide a blueprint on how to improve in any of the 5 components of fitness

25. The 5 Principles of Training
Specificity
To develop a particular component of fitness, perform exercises that specifically target that component
Overload
Challenge your body beyond what it is used to
FITT principle
Progression
Slowly and gradually increase the workload you put on your body
Recovery
Let your body recover in-between workouts (1-2 days)
Reversibility
Fitness improvements are lost when demands on the body are lowered