Principles of Training

1. Principles of Training • Physical Fitness • How can I ensure that the exercises I do will yield the fitness or performance goals I have?

2. Muscular Strength • Muscular Endurance • Reaction Time • Balance • Agility • Body Composition • Power • Flexibility • Speed • Cardio-vascular Endurance • Time • Coordi-nation • Overload • Intensity • Type • Progressive • Specificity • Frequency

3. Principles of Training • Overload • fitness improves only when doing more physical activity than one normally does

4. Principles of Training • Overload • fitness improves only when doing more physical activity than one normally does • Progression • the level of training needed to achieve overload increases as fitness improves

5. Principles of Training • Overload • fitness improves only when doing more physical activity than one normally does • Progression • the level of training needed to achieve overload increases as fitness improves • Specificity • each component of fitness is conditioned or trained in very specific and differing ways

6. which of these are ways to measure OVERLOAD? 1 2 NO Exercise until I start sweating. Keep my heart rate range at 60% - 90% of max. YES 3 4 YES Run at a pace that allows me to talk but not sing. Work out as hard as I can. JUSTIFY

7. which of these are good examples of SPECIFICITY? 1 2 YES To increase flexibility, do yoga training. If planning to run a marathon, train by doing sprints and agility drills. NO 3 4 NO To improve cardiovascular endurance, train with bench pressing. When training for a sport, one must consider all the skills needed for that sport. YES

8. Rules of Trainingthe FITT principle • Frequency • how OFTEN you exercise

9. Rules of Trainingthe FITT principle • Frequency • how OFTEN you exercise • Intensity • how HARD you exercise

10. Rules of Trainingthe FITT principle • Frequency • how OFTEN you exercise • Intensity • how HARD you exercise • Time • how LONG you exercise

11. Rules of Trainingthe FITT principle • Frequency • how OFTEN you exercise • Intensity • how HARD you exercise • Time • how LONG you exercise • Type • WHAT kind of exercise

12. What doesF requencyI ntensityT imeT ype stand for?

13. which FITT principles are used in these PROGRESSIONS? • progression: • the level of training needed to achieve overload increases as fitness improves Frequency Intensity Time Type

14. which FITT principles are used in these PROGRESSIONS? 1 2 TIME Increasing the number of reps using the same weight. Running a mile in 8 minutes instead of 9 minutes. INTENSITY 3 4 FREQUENCY Working out 5 days a week instead of 3 days. Changing from curls with a bar to curls with dumbbells. TYPE Frequency Intensity Time Type

15. which FITT principle does this statement define? I will work to improve my coordination 4 days a week. Frequency Intensity Time Type

16. which FITT principle does this statement define? I will jump rope to improve my coordination. Frequency Intensity Time Type

17. which FITT principle does this statement define? I will jump rope at 120 jumps per minute. Frequency Intensity Time Type

18. which FITT principle does this statement define? I will jump rope to improve my coordination each workout for 15 minutes. Frequency Intensity Time Type

19. which FITT principle does this statement define? I will jump rope to improve my coordination 4 days a week for 15 minutes at 120 jumps per minute. Frequency Intensity Time Type

20. which FITT principle does this statement define? Changing from standard to one-handed push ups. Frequency Intensity Time Type

21. Muscular Strength • Muscular Endurance • Reaction Time • Balance • Agility • Body Composition • Power • Flexibility • Speed • Cardio-vascular Endurance • Time • Coordi-nation • Overload • Intensity • Type • Progressive • Specificity • Frequency