Principles of training for exercise program

1. Principles of
Training

2. There are three basic training
principles that should be followed
in order to improve your physical
fitness.

3. Overload
Progression
Specificity

4. Principle of
Overload

5. Exposing the muscles,
joints, cardiovascular, and
respiratory system to
more work and stress
than is normally
experienced.

6. In order to improve your
level of fitness,
you must increase the
amount of regular activity
or exercise that you
normally do.

7. Give an EXAMPLE of the
Principle of Overload
Week # 1: ___________
Week # 2: ___________
Week # 3: ___________

8. There are 4 ways to
achieve overload in a
physical fitness program.

9. F.I.T.T.
factors

10. F.I.T.T.
Frequency
Intensity
Time
Type

11. Frequency

12. How often you
exercise.

13. Frequency refers
to
the number of times a week
you engage in physical
activity or exercise

14. Exercise must be performed on
a regular basis.
How often should you be
active?
For Frequency to be effective

15. Intensity

16. How hard you
exercise.

17. Intensity refers to the
difficulty or exertion level
of your physical activity
or exercise.

18. If the intensity is too low,
progress is limited. If you
work too hard, you fatigue
quickly and increase your
risk for injury.

19. Time

20. How long
you exercise.

21. Time refers to the
length of time, or duration,
of a single workout
usually measured in minutes
and hours.

22. As a teen, you should
be physically active
on a daily basis.
How long should you
be active?

23. Type

24. Type refers to the
particular type of physical
activity or exercise
(component of fitness)
you choose to do.

25. Principle of
Progression

26. Principle of Progression
is a rule of exercise which
states that
as your fitness levels
increase so do the factors in
F.I.T.T.

27. As you work harder
(overload), your body
adapts to the workload.

28. You must progressively
increase the amount of
work you do for
improvement to continue
to occur.

29. You want to slowly apply
stress to the body by
gradually increasing the
workload.

30. Principle of
Specificity

31. Principle of Specificity
states that
overloading a particular
component will lead to
improvements in that
component alone.

32. Specific exercises that
improve specific
components of physical
fitness in specific body
parts.

33. What are some examples of
exercise specificity?