1. Principles of Training
Make your Exercise Program Effective

2. Efficient and Safe Training
Safe Training – you should always consider the following items: your previous involvement in physical activity, your present level of fitness, your present health, your past medical history
Efficiency—you must follow a carefully planned and deliberate training program. This way you will get the best results from the time you spend training.

3. Three Basic Principles
Overload
Progression
Specificity

4. Principle of Overload
Various systems of the body become stronger and function better if increased demands (overload) are put on them.
Example: weight training produces …
The amount of overload needed varies by individual. Some will need more stress than others and some will need to work on overloading in different components of fitness (flexibility vs muscular endurance)

5. Milo of Crotona
This ancient Olympic wrestler ( BC) exhibited qualities similar to Hercules in that he was of massive size and stature, he possessed great strength, and he was an extraordinary athlete.
Milo used the overload principle and became the only one in the village strong enough to lift a full size bull! No Bull!!!!!!

6. Overload Principle
The principle of overload may be accomplished by increasing one of three variables.
“FIT”
Frequency (how often you exercise)
Intensity (how hard you exercise)
Time (how long you exercise)

7. Frequency
Exercise must be performed regularly if you are to reach and maintain an adequate level of physical fitness.
Should be a daily habit, like brushing your teeth.
There is a clear connection between how frequently you exercise and your outward appearance (“looking good”) and how healthy you are (“feeling good”)
Three days a week should be a MINIMUM frequency.
It will also depend on your fitness goals (cardio vascular training vs muscular strength and endurance)

8. Intensity
Your intensity should be hard enough to demand more effort than usual. This is a very individual decision— too much intensity can cause injury, while too little intensity won’t lead to improvement.
It depends on both your present fitness level and your fitness goals.

9. Intensity Example (cardio vascular fitness)
To improve cardiovascular fitness, you must make your heart best faster than it usually does. Intensity is indicated by the number of heartbeats per minute.
To make your heart beat faster you might run at a faster rate, making the exercise more intense. Or, you could run up hills.
There are many exercises that can improve cardiovascular fitness.
Can you come up with examples of how this would work for flexibility or muscular strength?

10. Time This is simply how long you exercise.
In order to be effective, training must take place over a certain length of time. For example, cardiovascular fitness requires you maintain activity for at least 15 to 30 minutes. Does PAL do this for you?
As time of activity increases, it is natural for intensity level to decrease. As a beginner it is best to go at a lower intensity over a longer period of time. Then work on increasing the intensity.

11. Principle of Progression
As you work harder, your body adapts. As your body becomes accustomed to this workload, you must progressively increase the amount of work for improvement to occur.
If you progressively increase the load, fitness will improve and you will decrease injuries. (record your progress)
SAFE PROGRESSION—You should slowly and progressively apply stress to the body. Signs you have overloaded the body: you are unusually tired during and after exercise, feel nauseous, and/or feel muscle and joint pains that do not go away quickly.
TRAIN—DON’T STRAIN

12. Principle of Specificity
This refers to the fact that you must do specific exercises to improve specific component of physical fitness in specific body parts. DUH!
Flexibility training will not improve cardiovascular fitness. Stretching your hamstrings won’t help your triceps!
This also refers to specific sport training.

13. Summary Three Training Principles : Overload, Progression, Specificity
Overload—must be beyond what you easily handle.
Place overload on the body using by increasing one or more of the overload variables: Frequency, Intensity, Time (FIT)

14. In Class Assignment questions
You can use your notes and your text book-Chapter 5.
Why must overload be placed on the body to improve physical fitness?
Why does overload vary from individual to individual?
Why must you progressively increase the amount of work for improvement to occur?
Give an example of an exercise or activity we could do in the gym and explain how the specificity principle is involved.

15. Answers: Page 79
The body adapts to the workload placed on it. Therefore, additional overload would need to be added to the various systems of the body to become stronger and function better.
The amount of overload varies because of individual differences in flexibility, cardiovascular fitness, muscular strength, and muscular endurance. Age, previous involvement in activity, and medical history play a role in the amount of overload needed.
By increasing the amount of work slowly, the body has time to adapt or adjust to the overload placed on it, reducing the chance of discomfort and risk of injury.
Answers will vary!

16. Fit Principle hand-out and Chart
Fill in your chart for 5 health related components of fitness.