Principles of Training

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Principles of Training
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• If you want to improve in your sport you need to
  do training.
• Training is a programme of exercise that helps
  you achieve your fitness goals.
• It is based upon the four principles of fitness.
• Specificity
• Overload
• Progression
• Reversibility

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Specificity

• You have to decide what you want to improve then
  choose the right exercises.
• Bicep curls with a heavy weight will strengthen
  your arm muscles

4
Overload

• You need to make your muscles work harder than
  usual.
• You can overload in three ways
• Frequency
• Intensity
• Time

5
Frequency

• How often you do it.
• Starting off by doing exercise once a week and
  then moving on to exercise two, three or four
  times a week

6
Intensity

• How hard you work.
• You can increase the intensity that you work by
  either running faster or lifting heavier weights.

7
Time

• It is the amount of time you spend on an
  exercise.
• If you are unfit you might start off jogging
  for 5 minutes a session and then work up week by
  week to 30 minutes.

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Progression

• Your body needs time to adapt to the increase of
  effort expected on it.
• The biggest changes occur at the start, the
  fitter you are the harder it is to further
  improve.
• If you keep exercising at a constant level your
  level of fitness stays the same.

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Reversibility

• Stop exercising and you lose your fitness.
• It only takes 3-4 weeks to lose your fitness.
• Muscles that are not used get will waste away
  ATROPHY.

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Overtraining

• It makes you ill.
• It causes soreness, joint pains, sleeping
  problems, loss of appetite and feelings of
  anxiety.
• The secret of good training is to take it gently.