3 Principles of an Exercise Program Overload Progression Specificity

Overload Increase exercise more than the normal amount

Progression The gradual increase in exercise. Threshold of training, target fitness zone, & target ceiling F.I.T Formula

Progression –Threshold of training: min. overload needed to improve physical fitness. –Target Fitness Zone: work out above the threshold & below the ceiling. –Target ceiling: over exercising

Progression F.I.T. Formula –Frequency: How often you exercise (3-4 a week) –Intensity: How hard you exercise (cardio or weights) –Time: How long you exercise in your target zone (15-30 min)

Specificity A specific activity for a specific part of fitness

Examples Running = Cardio Lifting weights = Muscular Strength Increasing reps = Muscular Endurance Stretching = Flexibility