1. PH 10

2. Training Principles (review) An understanding these principles will help you maximize the effectiveness of your fitness plan and minimize any potential harm you might cause yourself. A brief review of four of these training principles: The Overload Principle – when you give your body more to do than it is accustomed to doing you create an ‘overload’. The Progression Principle – fitness improvements occur gradually by progressively adding to the overload.

3. Training Principles (continued) The Specificity Principle – in sports, the maximum training effect comes when you mimic the effort required in the actual sport as closely as possible. The Reversibility Principle – if you stop for a long time, you will start to lose, or reverse, the gains you have made – your body’s response to training is, unfortunately, not permanent.

4. F.I.T.T. Principle When designing a fitness training program this well- known method can help you achieve the results you want. F – Frequency I – Intensity T – Time T - Type

6. Creating an Action Plan Set SMART Goals – Specific, Meaningful & Measurable, Action-oriented, Realistic, Time-Bound Develop Action Steps Identify Barrier, Find Solutions Reward Success

7. Your Assignment Create a program to meet you specific goals. You need to: 1. List and describe your SMART goals 2. List the Action steps (smaller things) that need to happen. What do you need to do tomorrow, next week, next month. 3. Identify barriers and solutions 4. What will be your Reward 5. *** Use the FITT principle as well as the other training principles learned to develop a program (8 weeks) specific to your goal(s). Be sure to include your exercises and progressions.

8. Example of Weekly Program MondayTuesdayWednesdayThursdayFridaySaturdaySunday B-bell BPHammer curlsStanding B-bell shoulder press Inclined D-bell press Single Arm Cable curls Side lat raises D-bell flysEZ curlsShrugs Seated cable rows Tricep pressdowns Squats Lat pull downsDipsLeg extensions Rear delt raisesSkull crushersLeg curls Calve raises