1. Principles of Training,,

2. There are three basic training principles that should be followed in order to improve your physical fitness.

3. Overload
Progression
Specificity

4. Principle of Overload

5. Exposing the muscles, joints, cardiovascular, and respiratory system to more work and stress than is normally experienced.

6. In order to improve your level of fitness, you must increase the amount of regular activity or exercise that you normally do.

7. Give an EXAMPLE of the Principle of Overload
Week # 1: ___________
Week # 2: ___________
Week # 3: ___________

8. There are 4 ways to achieve overload in a physical fitness program.

9. F.I.T.T. factors

10. F.I.T.T.
Frequency
Intensity
Time
Type

11. Frequency

12. How often you exercise.

13. the number of times a week you engage in physical activity or exercise
Frequency refers to
the number of times a week you engage in physical activity or exercise

14. For Frequency to be effective
Exercise must be performed on a regular basis.
How often should you be active?

15. Intensity

16. How hard you exercise.

17. Intensity refers to the
difficulty or exertion level of your physical activity or exercise.

18. If the intensity is too low, progress is limited
If the intensity is too low, progress is limited. If you work too hard, you fatigue quickly and increase your risk for injury.

19. Time

20. How long you exercise.

21. Time refers to the length of time, or duration, of a single workout
usually measured in minutes and hours.

22. How long should you be active?
As a teen, you should be physically active on a daily basis.
How long should you be active?

23. Type

24. Type refers to the particular type of physical activity or exercise
(component of fitness)
you choose to do.

25. Principle of Progression

26. Principle of Progression
is a rule of exercise which states that
as your fitness levels increase so do the factors in F.I.T.T.

27. As you work harder (overload), your body adapts to the workload.

28. You must progressively increase the amount of work you do for improvement to continue to occur.

29. You want to slowly apply stress to the body by gradually increasing the workload.

30. Principle of Specificity

31. Principle of Specificity states that
overloading a particular component will lead to improvements in that component alone.

32. Specific exercises that improve specific components of physical fitness in specific body parts.

33. What are some examples of exercise specificity?