Training Principles

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Training Principles
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F.I.T. Principle
F-Frequency -3 times per week
min. I-Intensity -50-85 of max HR T-Time -
20-60 minutes
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Overload Principle
If you increase the demands placed on your body
your body becomes stronger and more efficient.
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Overload

• When you give your body more to do than it is
  accustomed to doing, you create an overload.
  This is known as the overload principle and it
  underlies most fitness activity. Unless there is
  some sort of overload, your exercise will work
  only to maintain your current fitness level or
  simply burn calories.
• Your body will gradually adapt to the additional
  demands put on itwhether it be your heart and
  lungs in response to aerobic activities, your
  abdominals muscles in response to sit-ups, or
  your legs in response to squats. In the course of
  all this, your cardiorespiratory system and
  muscles become stronger and more efficient.

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Progression Principle
Fitness improvements occur gradually
by progressively adding to the overload to
see improvement, the amount of resistance must
be gradually increased.
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Progression

• If you are just starting fitness training, you
  may see fairly rapid improvement, but the rate of
  improvement will gradually slow down, and the
  gains will be more evenly paced. This is known as
  the Progression Principle of fitness training. It
  states that fitness improvements occur gradually
  by progressively adding to the overload. Miracles
  do not happen overnight. In order to see further
  improvement, the amount of resistance must
  gradually be increased.

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Specificity Principle
The more the activity is specifically focused on
improving a particular aspect of fitness or a
particular muscle area, there will be more
benefit in that particular area.
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Specificity

• Whether you are exercising or doing any other
  activity, you will improve in response to the
  type of activity that you are practicing.
  Improvements in muscle strength come from lifting
  resistance objects such as weights aerobic
  improvements come from activities such as
  cycling, swimming, or jogging improvements to
  flexibility occur when you stretch. In sports,
  the maximum training effort comes when you mimic
  the effort required in the actual sport as
  closely as possible.
• This is known as the specificity principle. It
  does not mean that some upper body strength will
  not come from swimming, or that there are no
  aerobic benefits from a stretch and strength
  class. In fact, sometimes our favourite
  activities produce several specific fitness
  benefits. In general, however, you improve by
  practising a specific activity repeatedly.
• The more the activity is specifically focused on
  improving a particular aspect of fitness or a
  particular muscle area, the more the benefit in
  that particular area.

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Revesibility Principle
The use it or lose it principle. If you do not
exercise regularly, you will lose the gains you
have made.
Loses occur twice as fast as gains!!!!
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Regression

• A short break in your routine is not a serious
  problem, providing you can get back at it as soon
  as possible. Sometimes, you may even need a short
  break in order to move on to larger goals. If you
  stop for a long time, you will start to lose , or
  reverse, the gains you have made. This is known
  as the reversibility principle. Some strength
  gains may start to decrease in as little as three
  days. In a few months, without regular activity,
  you will revert back to where you were before
  starting your program.
• The reversibility principle is sometimes also
  referred to as the use it or lose it principle.
  If you do not exercise regularly, you will lose
  the gains you have made. Of course, this basic
  principle applies not only to fitness and fitness
  training, but wider applications in other areas
  of life. A concert pianist, for example, must
  continually practise in order to maintain his or
  her level of performance.
• The secret is to keep active on a regular basis
  so that eventually energetic activity becomes an
  integral part of your lifestyle. That way you
  will always be in shape.