1. SPECIFICITY : Particular exercises and activities that improve ________________ of fitness. To become good at an activity/sport, you must practice it. Ex. _____________does not prepare you for for playing golf Ex. To be a better swimmer, you swim laps To have more muscular strength you lift weights S.P.O.R.T. specific areas Baseball

2. PROGRESSION: gradually increases overload about 10% each week by using the FITT principle. _____________ ____________levels of frequency, intensity, time or type will result in higher fitness levels Ex. First week walk 20 minutes, second week increase the time by 10% or increase the intensity by hitting your THR longer Ex. Increase the amount of weight you lift if bicep curls are too easy SPORT Gradually increasing

3. FREQUENCY: how often you exercise; recommendation is minimum EVERY DAY for children and teenagers (aerobic most days of the week, anaerobic 3 days of the week) What about adults? Exercise- most days of the week for adults. Flexibility daily is recommended. Strength training 2-4 times per week INTENSITY: how hard you work - Perceived exertion (should be at a 7-8 on a scale of 10). - Talk test – hard enough that you are somewhat out of breath, but you can still carry on a conversation. - Target Heart Rate (THR) – check pulse rate, about 140-160 beats per min - Perspiration – sweating TIME: how long you work; recommendation is 60 minutes is ideal What about adults? 20-30 mins TYPE: The type of exercise chosen – Cardio (aerobic 75%) and Resistance Training (anaerobic) 25% Ex. 75% Biking for 45 min. and 25% weight training for 15 min. F.I.T.T.

4. OVERLOAD: you must work muscles ___________ __________for them to become stronger, bigger Ex. First day of track, you did more than usual and you felt it SPORT beyond normal SPORT REVERSIBILITY: The Reversibility Principle dictates that athletes lose the beneficial effects of training when they stop working out. _______ ____ ____ _______ ____!!! Ex. Arm in splint, the muscles will atrophy Ex. You quit jogging after track season and have to recondition for a fall sport USE IT OR LOSE IT

5. TRAINING EFFECT: when overloading, your body will get use to the activity and the exercise/sport will become ___________ _______ ______________. Ex. Lifting weights, the muscles will hypertrophy – get larger with use. Ex. The second week of track is easier, heart can handle the stress and muscles are not as sore Ex. After jogging every other day for two months you improve your cardiorespiratory fitness, feel better and have a better body composition Ex. Diabetes, Cholesterol, and Blood Pressure better maintained and possibly reduced or eliminated. SPORT EASIER OVER TIME