Download Chapter Five Principles of Training

Chapter Five
Principles of Training
You will only get out of
training what you put into it.
Vocabulary
principle of overload—
exposing the muscles, joints, and
cardiovascular and respiratory systems to
more work and stress than is normally
experienced
F.I.T.—
the three ways to achieve overload in a
physical fitness program—frequency,
intensity, and time
frequency—
how often one should exercise to improve
a component of physical fitness
intensity of exercise—
how hard one should exercise to improve
fitness
Time—
how long one exercises to improve fitness
Vocabulary
principle of progression— Slowly and progressively increasing
demands on the body so that improvement
will continue
principle of specificity—
doing specific exercises to improve specific
components of physical fitness in specific
body parts
Example: for abdominal strength, you do curl ups- for quad
strength, you do squats- for bicep strength, you do curls.
You WOULD NOT do pushups to increase abdominal
strength
Principle of Overload
The body will become stronger and
function better if increased demands
(overload) are placed upon it.
Principle of Progression
Increase your workload progressively for
maximum improvement and to prevent
injury
Principle of Specificity
Must do specific exercises to improve
specific components of physical fitness in
specific body parts
Flexibility
Minimum Principles of Training Guidelines
Frequency - at least 3 times per week
Intensity - controlled stretch until you feel
mild tension
Time - static: hold stretch 15-30 sec.
dynamic: do 10-20 reps
Cardiovascular Endurance
Minimum Principles Training Guidelines
Frequency - at least 3 times per week
Intensity
**60-90% max heart rate or
Time - continuous activity for 20-60
minutes
Muscular Fitness Training
Minimum Principle Training Guidelines
Frequency - every other day
Intensity - low resistance (30-50% of max)
Time - high repetitions (12-20% of max)
Study Question
The three basic training principles to
be followed in developing your
physical fitness program are
A.
B.
C.
D.
frequency, intensity, and time.
overload, intensity, and time.
overload, progression, and
specificity.
safety, exercise, and diet.
Study Question
Applying the principle of specificity
means that you can increase
A.
B.
C.
D.
abdominal strength by doing leg
extensions.
arm strength by doing push-ups.
leg strength by doing pull-ups.
shoulder strength by doing half
squats.
Study Question
Why is it important to follow the principle
of progression?
A.
B.
C.
D.
to impress all of your friends with the
amount of weight you can lift
to gradually increase intensity of training
program to reduce chance of injury
to know how to cross train thereby obtaining a
total body workout
to make sure you exercise the right body part for
improvement to occur