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2. 2 What You Will Do Describe the progression principle and how it applies to your fitness plan. Recognize the relationship between progression and trainability. Explain how overtraining and detraining contribute to negative health problems. Identify ways of optimizing your recovery from physical activity or exercise.

3. 3 Terms to Know progression principle overuse injury trainability training plateau detraining cross-training overtraining fatigue insomnia restoration

4. 4 Progression You have learned about two principles involved in exercise prescription: overload and specificity. Progression principle As your fitness levels increase, so do the factors in your FITT. Term to Know In this lesson, you will learn about a third principle: the progression principle.

5. 5 Progression When acquiring any new skill, you start slowly, then progress to more advanced levels. Overuse injury This is a muscular injury that results from overloading your muscles beyond a healthful point. Term to Know If you increase all the factors in your FITT at once, you risk and overuse injury.

6. 6 Progression Stages of Personal Fitness Progress Initial Stage Improvement Stage Maintenance Stage

7. 7 Progression These factors affect progression: Your initial fitness level Your heredity The rate at which you overload your body or change your FITT Your specific goals Your trainability Trainability The rate at which an individual’s fitness levels increase during fitness training. Term to Know

8. 8 Progression Trainability is determined, to a large extent, by heredity. Different people train at different rates. Training plateaus are a natural part of the training process. Training plateau A period of time during training when little, if any, fitness improvement occurs. Term to Know

9. 9 Progression People experience detraining if they lose the battle of will when a training plateau occurs. Detraining The loss of functional fitness that occurs when one stops fitness conditioning. Term to Know

10. 10 Progression One measure that can prevent detaining, particularly if you are injured, is cross-training. Cross-training Varying your exercise or activity routine or type. Term to Know

11. 11 Progression Overtraining is the leading cause of overuse injuries and burnout. Overtraining Exercising, or being active to a point where it begins to have negative effects. Term to Know

12. 12 Progression Health problems from overtraining include: Chronic fatigue Fatigue The feeling of being tired all the time. Terms to Know Insomnia Sleeplessness Insomnia Constant muscle soreness Rapid weight loss Loss of appetite Elevated resting heart rate Elevated blood pressure Weakened immune system In females, absence of menstrual cycles, and possible infertility

13. 13 Progression The speed of restoration depends on your FITT. Restoration Ways in which you can optimize your recovery from physical activity or exercise. Term to Know If you exercise daily, you will need to recover more quickly than if you worked out every other day.

14. 14 Progression Factors That Influence Restoration Age Experience Environment Amount of rest Nutrition, including fluids

15. 15 Lesson 4 Review 1.Vocabulary Describe the progression principle. Why is it important to your personal fitness program? 2.Recall What is a training plateau? What effect do plateaus have on an individual’s fitness conditioning? 3.Recall Why do some individuals progress in their fitness level at faster rates than others? Reviewing Facts and Vocabulary 1. Vocabulary A training plateau is a period of time during training when little, if any, fitness improvement occurs. You need to understand progression, or you may change your FITT and be injured. 2. Recall A plateau is when the improvements in trainability level off. Some people want to quit when they experience a plateau. 3. Recall Individuals improve at different rates due to the “trainability” principle.

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