Chapter Five Principles of Training

1. Chapter FivePrinciples of Training You will only get out of training what you put into it.

2. Chapter 4 Value • The principles of training are used in every form of physical development. How these principles are used determines the amount of increase in ones physical fitness level. • The nearer you are to or above the health standard, enhances the quality of your health as well as the quantity of your life.

3. Principle of Overload • The body will become stronger and function better if increased demands (overload) are placed upon it.

4. Frequency/Intensity/TimeF.I.T. • Frequency - how often you exercise • Intensity - how hard you exercise • Time - how long you exercise Vocabulary Objective

5. Vocabulary Objective

6. Principle of Progression • Increase your workload progressively for maximum improvement and to prevent injuries. Vocabulary Objective

7. Principle of Specificity • Must do specific exercises to improve specific components of physical fitness in specific body parts Vocabulary Objective

8. Flexibility Minimum Principles of Training Guidelines • Frequency - at least 3 times per week • Intensity - controlled stretch • Time - static: hold stretch 15-30 sec.

9. Cardiovascular Endurance Minimum Principles Training Guidelines • Frequency - at least 3 times per week • Intensity 60-90% max heart rate or 50-80% max hear rate reserve • Time - minimum 20 min. continuous large muscle groups

10. Muscular Fitness Training Minimum Principle Training Guidelines • Frequency - every other day • Intensity - low resistance (30-50% 1 RM) • Time - high repetitions (12-20% 1 RM)

11. Muscular Strength Minimum Principles of Training Guidelines • Frequency - every other day • Intensity - heavy weights (60-90% 1 RM) • Time - low repetitions (4-8 reps, 1-3 sets)

12. Summary • Principle of Overload • F.I.T. • Principle of Progression • Principle of Specificity

13. Objectives How does the principle of overload increase your fitness level? In what three 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?

14. Study Question • When you increase the workload of your training session, you are increasing A. frequency. B. intensity. C. time. D. specificity. Answer

15. Study Question • When you increase the length of your workout, you are increasing A. frequency. B. intensity. C. time. D. specificity. Answer

16. Study Question • Progression means A. slowly increasing the amount of exercise B. changing from running to tennis C. starting easy and going for a long period of time D. starting fast to improve quickly Answer

17. Study Question • The legendary Milo of Crotona became stronger due to applying the principle of A. specificity. B. all or none. C. regression. D. overload. Answer

18. Study Question • Frequency basically means how A. hard you exercise. B. often you exercise. C. long you exercise. D. fast you exercise. Answer