TRAINING PRINCIPLES

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TRAINING PRINCIPLES PERIODIZATION

• PEP 201
• University of Idaho

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There is a difference between Physical Activity
and Exercise

• Physical Activity (PA)
• ANY BODY MOVEMENT carried out by your skeletal
  muscles and requiring energy.
• Exercise (EX)
• PLANNED, structured, repetitive MOVEMENT of your
  body designed to improve or maintain physical
  fitness.
• PA is good for health, but EX IS NECESSARY TO
  IMPROVE PHYSICAL FITNESS!

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Recall that there are 5 components of physical
fitness for which we are interested

• CR Endurance
• MS Strength
• MS Endurance
• Flexibility
• Body Composition

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To develop your fitness, there are fundamental
training principles you must consider for each
component

• ______________________.
• ______________________.
• ______________________.
• ______________________.
• ______________________.

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The FITT principle should anchor all of your
fitness programming!

• F______________
• How ________ you should workout.
• Example
• I______________
• How _______ you should workout each session.
• Example
• T______________
• How ________ you should workout each session.
• Example
• T______________
• The ________ of exercise you are performing.
• Example

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To apply FITT appropriately, you must also employ
the PRE principle.

• Progressive Resistance Exercise (PRE)
• Placing __________________________ on your body
  will cause adaptations that improve fitness.
• Example

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Specificity and Reversibility are also important
for fitness development

• Specificity
• Your body will adapt to a _______________________
  of stress placed upon it.
• Example
• Reversibility
• Fitness improvements are lost when the
  ___________ on your body are ___________.
• Example

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and the importance of Warm-ups and Cool-downs
cannot be overlooked!

• Warm-ups are beneficial because they
• Safely ___________ your body for EX and PA.
• Create an opportunity for ___________
  performance.
• Example
• Cool-downs are necessary to
• Safely ________________ your body from an
  exercising to resting state.
• Improve the _________________.
• Example

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Exercise and application of the training
principles manipulates your Metabolism

• Metabolism
• Sum of the _________________ necessary to
  maintain your body.
• Food is chemically converted to ________ for use
  or storage.
• Carbohydrates (CHO) immediate fuel and fuel
  storage.
• Fats sustained fuel and fuel storage.
• Proteins useful for building processes.
• ___________________________
• The ___________________________________ in your
  body.
• ATP synthesized from CrP, CHO, Fats, and
  Proteins.
• ATP broken down to release energy for physical
  work.

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and trains your 3 Energy Systems

• Anaerobic (____________________ to produce/use
  ATP)
• 1) ________________________________
• Utilizes stored ATP-CrP for rapid, very
  high-intensity activity.
• Energy production limited to ______________.
• Example
• 2) ________________________________
• Breaks down CHOs to produce ATP for short-term,
  high-intensity activity.
• Lactic Acid created which can aid or hurt
  performance.
• Energy production limited to _________________.
• Example

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and trains your 3 Energy Systems

• Aerobic (____________ to produce ATP)
• 3) ________________________
• Breaks down CHOs and Fats to produce ATP in
  cellular mitochondria for sustained low-moderate
  intensity activity.
• Energy production extends beyond ______________.
• Example
• Youre always using a combination of these three
  systems The type of exercise dictates the
  predominant energy system!

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While engaging in a fitness program, you can
expect

• Initial fitness improvements are usually rapid
  and substantial.
• This is typically seen in the first ____________.
  
• Slower gains with proper, extended training.
• Proper application of the training principles is
  critical to elicit improvement after
  ____________.
• A plateau or decrease in progress with improper
  training.
• Incorrect application of the principles and/or
  doing the same thing forever _____________________
  ___________ in fitness.
• Eventually, a decline in fitness or an increase
  in injuries will follow.

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So, to optimize your progress you should use
Periodization!

• Periodization
• _____________________ in your exercise that
  cumulatively improve your fitness and
  performance.
• It strategically manipulates the fitness
  principles to optimize training.
• Periodization is the smartest way to stay in
  shape! It should be applied to all types of
  exercise training!

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For example, Periodized vs. Non-Periodized
Programs typically yield the following
progressions
FITNESS
TIME
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In a nutshell the take home message is

• There are ______________________ that apply to
  all forms of exercise and fitness.
• Exercise trains your _____________________, which
  yields fitness improvements.
• ___________________ can optimize your fitness
  progression.
• Rome wasnt built in a day!
• Patience and Persistence will yield great rewards!