1. Basic fitness principles

2. 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

3. 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

4. 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.

5. 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

6. The fitt principle
Frequency
Intensity
Time
Type

7. 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.

8. 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

9. 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

10. 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?

11. 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

12. 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

13. 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!

14. Sources
andouts/The%20Five%20Basic%20Principles%20of%20Fitness.pdf

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