2 PRINCIPLES OF TRAINING You do more than you normally doOVERLOADYou do activities specific to your activity.SPECIFICITYYou gradually increase your activity level.PROGRESSIONOVERLOAD, 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 levelsIn what 3 ways is overload accomplishedWhy is it important for you to progress at a safe rate in your exerciseProgramWhat 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 exerciseTIntensity – How hard you exerciseIFFrequency – How often you exercise
6 1st known example of OVERLOAD MILO OF CROTONAHe lifted a small calf several times a week. The calf grew heavier and heavierMilo’s muscles grew stronger, allowing him to lift more and more weight.
7 stress to the body, bones and muscles Principle ofprogressionPoint 1Point 2Point 3Slowly applystress to the body, bones and musclesIncrease progression slowly, especially at the beginning of a workout programIf 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 AREASExamples: 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 improvementCheck 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 workoutsSlowly and gradually increase your workoutsDo activities that relate directly to your activity.For example: If you want to get better at Soccer, you will do moreCardiorespiratory 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 yourCardiorespiratory 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 OVERLOADPROGRESSIONSPECIFICITYPut stress on your muscles, joints and bones so they become stronger and function better-**Use Frequency, Intensity and TimeThe body adapts to the exercise it does, so you need to slowly increase the amount of exercise in order for it to become strongerDo 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 QuestionsHow 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 QuestionsIn 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 QuestionsWhy is it important for you to progress at a safe rate in your exerciseprogram?So you don’t get really tired during your workoutDon’t injure your muscles and jointsDon’t get nauseated or vomit before/after exerciseAs 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