1. Connect
The Principles
Of Training

2. PRINCIPLES OF TRAINING
You do more than you normally do
OVERLOAD
You do activities specific to your activity.
SPECIFICITY
You gradually increase your activity level.
PROGRESSION
OVERLOAD, SPECIFICITY AND PROGRESSION ARE NOT THE SAME AS FREQUENCY, INTENSITY AND TIME

3. When you leave, you will know
How the Principle of Overload increases your fitness levels
In what 3 ways is overload accomplished
Why is it important for you to progress at a safe rate in your exercise
Program
What principle would you apply if you wished to improve a specific muscle

4. What is Overload? You do more than you normally do, not something new
Example: If you play Basketball every day at lunch for 10 minutes, then you would overload by playing basketball everyday for 20 minutes

5. OVERLOAD MAY BE ACCOMPLISHED BY INCREASING ONE OF THE 3 VARIABLES OF THE F.I.T.T PRINCIPLE
How long you exercise T
Intensity – How hard you exercise I F
Frequency – How often you exercise

6. 1st known example of OVERLOAD
MILO OF CROTONA
He lifted a small calf several times a week. The calf grew heavier and heavier
Milo’s muscles grew stronger, allowing him to lift more and more weight.

7. stress to the body, bones and muscles
Principle of
progression
Point 1
Point 2
Point 3
Slowly apply
stress to the body, bones and muscles
Increase progression slowly, especially at the beginning of a workout program
If you exercise too intensely or too long, you may feel very tired, have nausea or vomit, and muscle joint aches and pains do not go away quickly

8. PRINCIPLE OF SPECIFICITY
SPECIFIC EXERCISES THAT IMPROVE SPECIFIC COMPONENTS OF PHYSICAL FITNESS IN SPECIFIC AREAS
Examples: Flexibility exercises will help with Gymnastics, but will not improve Cardiorespiratory endurance. If you train for Gymnastics and then try to play Basketball, you become easily fatigued or tired.

9. When you start an exercise program, you should do ……
Check your beginning fitness levels and use that as a foundation so you can see your improvement
Check with your doctor regarding your health

10. If your fitness levels are low, what can you do?
Look at overloading your exercise routine. Increase the frequency, intensity and/or time of your workouts
Slowly and gradually increase your workouts
Do activities that relate directly to your activity.
For example: If you want to get better at Soccer, you will do more
Cardiorespiratory activities and agility drills with soccer ball rather than hitting a baseball or throwing a football

11. “ If you don’t use it, you will lose it”
What is Reversibility?
If you stop exercising or using your muscles, they will become weak.
You will have to start all over
“ If you don’t use it, you will lose it”

12. What does Tedious mean?
To do the same activity or chore every single day.
If you do the same exercise each time you work out, your muscles will plateau and never get stronger.
You need a variety to activities to keep your muscles energized.
Example, if you ride your bike to help improve your
Cardiorespiratory system, then include walking, running, swimming, jump rope or other aerobic activities to keep your muscles at peak performance

13. Review of principles of training
OVERLOAD
PROGRESSION
SPECIFICITY
Put stress on your muscles, joints and bones so they become stronger and function better-
**Use Frequency, Intensity and Time
The body adapts to the exercise it does, so you need to slowly increase the amount of exercise in order for it to become stronger
Do specific exercises that improve a specific activity
** Example: Flexibility will help with Gymnastics
** Example: Shooting Baskets will help with Basketball.

14. How does the Principle of Overload increase your fitness levels?
Thought Questions
How does the Principle of Overload increase your fitness levels?
It exposes the muscles, joints and Cardiorespiratory systems to more work and stress than is normally experienced

15. In what 3 ways is overload accomplished?
Thought Questions
In what 3 ways is overload accomplished?
INCREASE FREQUENCY (THE NUMBER OF TIMES YOU EXERCISE)
INCREASE TIME (HOW LONG YOU EXERCISE)
INCREASE INTENSITY (HOW HARD YOU EXERCISE)

16. Thought Questions
Why is it important for you to progress at a safe rate in your exercise
program?
So you don’t get really tired during your workout
Don’t injure your muscles and joints
Don’t get nauseated or vomit before/after exercise
As you exercise harder, your body adapts. You must slowly train your muscles for the increased workload

17. SPECIFICTY Thought Questions
What principle would you apply if you wished to improve a specific muscle?
SPECIFICTY