1. HPER 1070 Training Principles
Dr. Ayers

2. Review Terminology: Pair/Share Anatomy: upper & lower major muscles
FitFacts: so what?
Fitness testing: now what?

3. Basic Principles Overload principle Progression principle
Stressing a body system beyond normal
Progression principle
Applying an overload in a gradual manner
Specificity principle
Specific adaptation to the imposed demand
Regularity principle
Training adaptations are reversible or transient
Individuality principle
Person’s response to training depends on a number of factors

4. Applying Basic Principles
Exercise prescription: designing an individualized physical activity program to enhance fitness, reduce risk factors for disease, and ensure participant safety
FITT guidelines
Frequency: How often
Intensity: How hard
Time: How long
Type: What kind

5. FULL RANGE OF MOTION Cautions:
psychological and physical readiness for instruction necessary
resistance training should be part of a comprehensive fitness program
adequate supervision
proper technique and safety for each lift
machines that are not designed for children
warm-up and cool-down
concentric, eccentric contractions
FULL RANGE OF MOTION
medical evaluation prior

6. Benefits: increased muscular strength, power, endurance
improvement in anaerobic & aerobic fitness (circuit training)
improved sports performance
prevention of musculoskeletal injury
reduced risk of fractures in adulthood
good for bone development increasing bone strength and growth, improves blood lipid profile, body composition (%fat, cholesterol)
mental health and well-being
positive attitude toward lifetime physical activity.

7. Summary Training Principles Anatomy Find a friend Find another friend
Overload, progression, specificity, regularity, indivuality
Role of F.I.T.T. in program development
Anatomy
Find another friend
Major muscle groups: 1 does upper, friend does lower

8. Next Class
Elementary resistance training
Ch. 6
SMART goal
Quiz