Chapter FivePrinciples of Training

You will only get out of training what you put into it.

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?

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.

Vocabulary

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

principle of overload—

F.I.T.—

frequency—

intensity of exercise—

Time—

Vocabulary

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—

principle of progression—

Evaluate Goals

Efficient and Safe Training

Past medical history

Present health

Previous involvement in physical activity

Present fitness level

Goals

Follow planned program to avoid injury

Principle of Overload

The body will become stronger and function better if increased demands (overload) are placed upon it.

Vocabulary

Objective

Frequency/Intensity/TimeF.I.T.

FFrequency - how often you exercise

IIntensity - how hard you exercise

TTime - how long you exercise

Vocabulary

Objective

Vocabulary

Objective

Principle of Progression

Increase your workload progressively for maximum improvement and to prevent injuries.

Vocabulary

Objective

Principle of Specificity

Must do specific exercises to improve specific components of physical fitness in specific body parts

Vocabulary

Objective

Flexibility

Minimum Principles of Training Guidelines

FFrequency - at least 3 times per week

IIntensity - controlled stretch

TTime - static: hold stretch 15-30 sec.

Cardiovascular Endurance

Minimum Principles Training Guidelines

FFrequency - at least 3 times per week

IIntensity

60-90% max heart rate or 50-80% max hear rate reserve

TTime - minimum 20 min. continuous large muscle groups

Muscular Fitness Training

Minimum Principle Training Guidelines

FFrequency - every other day

IIntensity - low resistance (30-50% 1 RM)

TTime - high repetitions (12-20% 1 RM)

Muscular Strength

Minimum Principles of Training Guidelines

FFrequency - every other day

IIntensity - heavy weights (60-90% 1 RM)

TTime - low repetitions (4-8 reps, 1-3 sets)

Record Progress toward Goal

Summary

Principle of Overload

F.I.T.

Principle of Progression

Principle of Specificity

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?

Study Question

When you increase the workload of your training session, you are increasing

A. frequency.B. intensity.C. time.D. specificity.Answer

Study Question

When you increase the length of your workout, you are increasing

A. frequency.B. intensity.C. time.D. specificity.

Answer

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 quicklyAnswer

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

Study Question

Frequency basically means how

A. hard you exercise.B. often you exercise.C. long you exercise.D. fast you exercise.

Answer