1. Principles of training

2. VALUE
The principles of training are used in every form of physical development. How these principles are used determines the amount of increase in ones physical fitness level.
The nearer you are to or above the health standard, enhances the quality of your health as well as the quality of your life.

3. Principles of Overload
The body will become stronger and function better if increased demands (overload) are placed upon it.
FIT: Serves as a reminder of the 3 ways to achieve overload in your physical fitness program

4. FIT
Frequency: Refers to the number of times you exercise a week (How Often)
How often you exercise depends on your goals
Intensity: Refers to how hard you work during exercise
Intensity should be increased enough to demand more effort than usual from the body
Time: Refers to how long you exercise
As time increases intensity decreases

6. Principle of Progression
Increase your workload progressively for maximum improvement and to prevent injuries.
Increase over time to achieve goal
Once you reach your goal, increase work load to improve.

7. Principle of Specificity
Must do specific exercises to improve specific components of physical fitness in specific body parts
Work on specific muscle to increase that area.

8. Principle of Reversibility
Results are not permanent
Inactive for an extended period of time you lose what you’ve built
If not improving you want to at least maintain level of fitness
Ex. “Use it or lose it”

9. Flexibility Minimum Principles of Training Guidelines
Frequency - at least 3 times per week
Intensity – mild discomfort
Time - static: hold stretch sec.

10. Cardiovascular Endurance
Minimum Principles Training Guidelines
Frequency - at least 3 times per week
Intensity
60-90% max heart rate (around beats per minute)
Time - minimum 20 min. continuous large muscle groups

11. Muscular Endurance Training
Minimum Principle Training Guidelines
Frequency - every other day
Intensity - low resistance (30-50% 1 RM)
Time - high repetitions (12-20 reps, 2-4 sets)

12. Muscular Strength Minimum Principles of Training Guidelines
Frequency - every other day
Intensity - heavy weights (60-90% 1 RM)
Time - low repetitions (4-8 reps, 1-3 sets)