1. Chapter Five Principles of Training
You will only get out of training what you put into it.

2. Vocabulary principle of overload—
exposing the muscles, joints, and cardiovascular and respiratory systems to more work and stress than is normally experienced
the three ways to achieve ______________ in a physical fitness program—frequency, intensity, and time
how ____________ one should exercise to improve a component of physical fitness
how ___________ one should exercise to improve fitness
how ___________ one exercises to improve fitness
F.I.T.—
frequency—
Overload, often, hard, long
intensity of exercise—
Time—

3. Vocabulary principle of progression—
_________________and progressively increasing demands on the body so that improvement will continue
doing specific exercises to improve specific components of physical fitness in specific body parts
Example: for abdominal strength, you do curl ups- for quad strength, you do squats- for bicep strength, you do curls.
You WOULD NOT do pushups to increase abdominal strength
principle of specificity—
Slowly

4. Principle of Overload
The body will become _____________ and function better if increased demands (overload) are placed upon it.
stronger

5. Principle of Progression
Increase your workload progressively for maximum improvement and to prevent _________________.
injury

6. Principle of Specificity
Must do specific exercises to improve specific components of physical fitness in specific body parts

7. Flexibility Minimum Principles of Training Guidelines
Frequency - at least ____ times per week
Intensity - controlled stretch until you feel mild ____________________
Time - static: hold stretch sec.
dynamic: do reps
3, tension

8. Cardiovascular Endurance
Minimum Principles Training Guidelines
Frequency - at least 3 times per week
Intensity
**60-90% max heart rate or
Time - continuous activity for minutes

9. Muscular Fitness Training
Minimum Principle Training Guidelines
Frequency - every other day
Intensity - low resistance (30-50% of max)
Time - high repetitions (12-20% of max)

10. Study Question
The three basic training principles to be followed in developing your physical fitness program are
A. frequency, intensity, and time.
B. overload, intensity, and time.
C. overload, progression, and specificity.
D. safety, exercise, and diet.

11. Study Question
Applying the principle of specificity means that you can increase
A. abdominal strength by doing leg extensions.
B. arm strength by doing push-ups.
C. leg strength by doing pull-ups.
D. shoulder strength by doing half squats.

12. Study Question
Why is it important to follow the principle of progression?
A. to impress all of your friends with the amount of weight you can lift
B. to gradually increase intensity of training program to reduce chance of injury
C. to know how to cross train thereby obtaining a total body workout
D. to make sure you exercise the right body part for improvement to occur