The PrinciplesOf Training

Connect

OVERLOAD

SPECIFICITY

PROGRESSION

You do activities specific to your activity.

You do more than you normally do

You gradually increase your activity level.

PRINCIPLES OF TRAINING

OVERLOAD, SPECIFICITY AND PROGRESSION ARE NOT THE

SAME AS FREQUENCY, INTENSITY AND TIME

When you leave, you will knowHow the Principle of Overload increases your fitness levels

In what 3 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

What is Overload?You do more than you normally do, not

something new

Example: If you play Basketball every day at lunch for 10 minutes, then you would overload by playing basketball everyday for 20 minutes

OVERLOAD MAY BE ACCOMPLISHED BY INCREASING ONE OF THE 3

VARIABLES OF THE F.I.T.T PRINCIPLE

F

I

T How long you exercise

Intensity – How hard you exercise

Frequency – How often you exercise

1st known example of OVERLOAD

MILO OF CROTONA

He lifted a small calf several times a week. The calf grew heavier and

heavierMilo’s muscles grew stronger,

allowing him to lift more and more weight.

Point 1 Point 2 Point 3

Slowly apply

stress to the body,

bones and

muscles

Increase progression

slowly, especially at

the beginning of a workout

program

If you exercise too intensely or too

long, you may feel very tired, have nausea or vomit, and muscle joint

aches and pains do not go away quickly

PRINCIPLE OF PROGRESSION

PRINCIPLE OF SPECIFICITYSPECIFIC EXERCISES THAT IMPROVE

SPECIFIC COMPONENTS OF PHYSICAL FITNESS IN SPECIFIC AREAS

Examples: Flexibility exercises will help with Gymnastics, but will not improve Cardiorespiratory endurance. If you train for Gymnastics and then try to play Basketball, you become easily fatigued or tired.

When you start an exercise program, you should do ……

Check your beginning fitness levels and use that as a foundation so you can see your improvement

Check with your doctor regarding your health

If your fitness levels are low, what can you do?

Look at overloading your exercise routine. Increase the frequency, intensity and/or time of your workouts

Slowly and gradually increase your workouts

Do activities that relate directly to your activity.For example: If you want to get better at Soccer, you will do more Cardiorespiratory activities and agility drills with soccer ball rather than hitting a baseball or throwing a football

What is Reversibility?If you stop exercising or using your muscles,

they will become weak.You will have to start all over

“ If you don’t use it, you will lose it”

What does Tedious mean? To do the same activity or chore every single day.

If you do the same exercise each time you work out, your muscles will plateau and never get stronger.

You need a variety to activities to keep your muscles energized.

Example, if you ride your bike to help improve your Cardiorespiratory system, then include walking, running, swimming, jump rope or other aerobic activities to keep your muscles at peak performance

OVERLOAD

PROGRESSION

SPECIFICITY

Put stress on your muscles,

joints and bones so they

become stronger and

function better-

**Use Frequency,

Intensity and Time

The body adapts to the exercise it does, so you need to slowly increase the amount of exercise in order for it to become stronger

Do specific exercises that improve a specific activity

** Example: Flexibility will help with Gymnastics

** Example: Shooting Baskets will help with Basketball.

REVIEW OF PRINCIPLES OF TRAINING

Thought QuestionsHow does the Principle of Overload increase your fitness

levels?

It exposes the muscles, joints and Cardiorespiratory systems to more work and

stress than is normally experienced

Thought Questions

In what 3 ways is overload accomplished?

1. INCREASE FREQUENCY (THE NUMBER OF TIMES YOU EXERCISE)

2. INCREASE TIME (HOW LONG YOU EXERCISE)

3. INCREASE INTENSITY (HOW HARD YOU EXERCISE)

Thought Questions

Why is it important for you to progress at a safe rate in your exercise

program? So you don’t get really tired during your

workout

Don’t injure your muscles and joints

Don’t get nauseated or vomit before/after exercise

As you exercise harder, your body adapts. You must slowly train your muscles for the increased workload

Thought Questions

What principle would you apply if you wished to improve a specific muscle?

SPECIFICTY