1. 1 Basic Training Principles Dr. Ayers HPER 2150

2. 2 n Overload –Doing more than you are used to n Progression –Gradually increasing overload (frequency, intensity, time or some combination) n Specificity –Choose activities that target desired systems n Regularity –“Use it or lose it” n Individuality –Start at your base fitness level, using your own goals and keep your genetics in mind n FITT Frequency (how often) Intensity (how hard) Time (how long) Type (mode)

3. 3 n Warm-up –Low-intensity activity before full-effort –Whole-body activity (tag, game) lasting 5-10 mins. –ALWAYS done before stretching –Use Physical Best activities n Main activity –Explain purpose of lesson/activity & how this relates to class/personal goals n Cool-down –Light activity to return heart rate to near resting levels –Reduces stiffness, removes lactic acid –Should last 3-5 mins. and include stretching Physical Activity Session Components

4. 4 Fitness Components n Cardiovascular endurance n Muscular strength/endurance n Flexibility n Body composition/Nutrition