Fitness Principles

1. EF310 CURRENT TRENDS IN EXERCISE
NATHAN J ORNDORFF
FITT AND PROS PRINCIPLES

2. PROGRESSION PRINCIPLE
• GRADUALLY INCREASE INTENSITY
AND DURATION
• IMPROVES OVERALL LEVEL OF
FITNESS
• INCREASE BY 10 PERCENT ABOUT
EVERY TEN DAYS

3. REGULARITY PRINCIPLE
• CONSISTENT EXERCISE REGIMEN
• REGULAR INTERVALS
• ADEQUATE REST AND RECOVER IS NECESSARY

4. OVERLOAD PRINCIPLE
• EXCEEDS NORMAL DEMANDS PLACED ON THE BODY
• HEART RATE AT RELATIVELY HIGH LEVEL
• AGE, WEIGHT AND FITNESS DETERMINE LEVEL OF INTENSITY
• WORK YOUR MUSCLES TO FAILURE

5. SPECIFICITY PRINCIPLE
• FOCUS ON SPECIFIC ABILITY
• TRAIN TOWARDS SPECIFIC GOALS
• WHAT TO BE A BETTER RUNNER, THEN RUN

6. FITT PRESCRIPTION
• Progression
• Regularity
• Overload
• Specificity
Frequency Intensity Time Type
Aerobic 3 times per
week
Moderate-Intense 30-60
minutes
Running
Muscle
Strengthening
2 times per
week
Low-Moderate 90-120
minutes
Weight training
Flexibility 5 times per
week
Low 30-60
minutes
Stretching/Yoga

7. STRENGTHENING PRESCRIPTION
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Aerobic Interval run Sprints Long run
Strength Weights Weights
Flexibility Stretch Stretch Stretch Stretch Stretch Yoga

8. FLEXIBILITY PRESCRIPTION
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
Aerobic Interval run Sprints Long run
Strength Weights Weights
Flexibility Stretch Stretch Stretch Stretch Stretch Yoga

9. 7 PRINCIPLES OF PHYSICAL TRAINING. (2011, AUGUST 28). RETRIEVED FROM
HTTPS://WWW.LIVESTRONG.COM/ARTICLE/528271-7-PRINCIPLES-OF-PHYSICAL-TRAINING/
BEGINNER'S FAT-LOSS PROGRAM. (2018, MARCH 19). RETRIEVED FROM
HTTPS://WWW.BODYBUILDING.COM/FUN/BEGINNER_FAT_LOSS_PROGRAM.HTM