1. Chapter Five Principles of Training
You will only get out of training what you put into it.

2. Objectives
How does the principle of overload increase your fitness level?
In what three ways is overload accomplished?
Why is it important for you to progress at a safe rate in your exercise program?
What principle would you apply if you wished to improve a specific muscle?

3. Chapter 4 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 quantity of your life.

4. Vocabulary principle of overload—
exposing the muscles, joints, and cardiovascular and respiratory systems to more work and stress than is normally experienced
the three ways to achieve overload in a physical fitness program—frequency, intensity, and time
how often one should exercise to improve a component of physical fitness
how hard one should exercise to improve fitness
how long one exercises to improve fitness
F.I.T.—
frequency—
intensity of exercise—
Time—

5. Vocabulary principle of progression—
progressively increasing the level of exercise so that improvement in physical fitness will continue
doing specific exercises to improve specific components of physical fitness in specific body parts —
principle of specificity—

6. Evaluate Goals

7. Efficient and Safe Training
Past medical history
Present health
Previous involvement in physical activity
Present fitness level
Goals
Follow planned program to avoid injury

8. Principle of Overload
The body will become stronger and function better if increased demands (overload) are placed upon it.
Vocabulary
Objective

9. Frequency/Intensity/Time F.I.T.
Frequency - how often you exercise
Intensity - how hard you exercise
Time - how long you exercise
Vocabulary
Objective

10. Vocabulary
Objective

11. Principle of Progression
Increase your workload progressively for maximum improvement and to prevent injuries.
Vocabulary
Objective

12. Principle of Specificity
Must do specific exercises to improve specific components of physical fitness in specific body parts
Vocabulary
Objective

13. Flexibility Minimum Principles of Training Guidelines
Frequency - at least 3 times per week
Intensity - controlled stretch
Time - static: hold stretch sec.

14. Cardiovascular Endurance
Minimum Principles Training Guidelines
Frequency - at least 3 times per week
Intensity
60-90% max heart rate or
50-80% max hear rate reserve
Time - minimum 20 min. continuous large muscle groups

15. Muscular Fitness Training
Minimum Principle Training Guidelines
Frequency - every other day
Intensity - low resistance (30-50% 1 RM)
Time - high repetitions (12-20% 1 RM)

16. 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)

17. Record Progress toward Goal

18. Summary Principle of Overload F.I.T. Principle of Progression
Principle of Specificity

19. Objectives
How does the principle of overload increase your fitness level?
In what three ways is overload accomplished?
Why is it important for you to progress at a safe rate in your exercise program?
What principle would you apply if you wished to improve a specific muscle?

20. Study Question
When you increase the workload of your training session, you are increasing
A. frequency.
B. intensity.
C. time.
D. specificity.
Answer

21. Answer
When you increase the workload of your training session, you are increasing
A. frequency.
B. intensity.
C. time.
D. specificity.

22. Study Question
When you increase the length of your workout, you are increasing
A. frequency.
B. intensity.
C. time.
D. specificity.
Answer

23. Answer
When you increase the length of your workout, you are increasing
A. frequency.
B. intensity.
C. time.
D. specificity.

24. Study Question Progression means
A. slowly increasing the amount of exercise
B. changing from running to tennis
C. starting easy and going for a long period of time
D. starting fast to improve quickly
Answer

25. Answer Progression means A. slowly increasing the amount of exercise
B. changing from running to tennis
C. starting easy and going for a long period of time
D. starting fast to improve quickly

26. Study Question
The legendary Milo of Crotona became stronger due to applying the principle of
A. specificity.
B. all or none.
C. regression.
D. overload.
Answer

27. Answer
The legendary Milo of Crotona became stronger due to applying the principle of
A. specificity.
B. all or none.
C. regression.
D. overload.

28. Study Question Frequency basically means how A. hard you exercise.
B. often you exercise.
C. long you exercise.
D. fast you exercise.
Answer

29. Answer Frequency basically means how A. hard you exercise.
B. often you exercise.
C. long you exercise.
D. fast you exercise.