What You Will Do

2. What You Will Do • Describe the progression principle and how it applies to your fitness plan. • Recognize the relationship between progression and trainability. • Explain how overtraining and detraining contribute to negative health problems. • Identify ways of optimizing your recovery from physical activity or exercise.

3. progression principle overuse injury trainability training plateau detraining cross-training overtraining fatigue insomnia restoration Terms to Know

4. Term to Know Progression principle As your fitness levels increase, so do the factors in your FITT. Progression You have learned about two principles involved in exercise prescription: overload and specificity. In this lesson, you will learn about a third principle: the progression principle.

5. Term to Know Overuse injury This is a muscular injury that results from overloading your muscles beyond a healthful point. Progression When acquiring any new skill, you start slowly, then progress to more advanced levels. If you increase all the factors in your FITT at once, you risk and overuse injury.

6. Progression Stages of Personal Fitness Progress Initial Stage Improvement Stage Maintenance Stage

7. Term to Know Trainability The rate at which an individual’s fitness levels increase during fitness training. Progression These factors affect progression: • Your initial fitness level • Your heredity • The rate at which you overload your body or change your FITT • Your specific goals • Your trainability

8. Term to Know Training plateau A period of time during training when little, if any, fitness improvement occurs. Progression Trainability is determined, to a large extent, by heredity. Different people train at different rates. Training plateausare a natural part of the training process.

9. Term to Know Detraining The loss of functional fitness that occurs when one stops fitness conditioning. Progression People experience detraining if they lose the battle of will when a training plateau occurs.

10. Term to Know Cross-training Varying your exercise or activity routine or type. Progression One measure that can prevent detaining, particularly if you are injured, is cross-training.

11. Term to Know Overtraining Exercising, or being active to a point where it begins to have negative effects. Progression Overtraining is the leading cause of overuse injuries and burnout.

12. Terms to Know Fatigue The feeling of being tired all the time. Progression Health problems from overtraining include: • Chronic fatigue • Insomnia • Constant muscle soreness • Rapid weight loss • Loss of appetite • Elevated resting heart rate • Elevated blood pressure • Weakened immune system • In females, absence of menstrual cycles, and possible infertility Insomnia Sleeplessness

13. Term to Know Restoration Ways in which you can optimize your recovery from physical activity or exercise. Progression The speed of restoration depends on your FITT. If you exercise daily, you will need to recover more quickly than if you worked out every other day.

14. Progression Factors That Influence Restoration Age Experience Environment Amount of rest Nutrition, including fluids

15. Lesson 4 Review Reviewing Facts and Vocabulary • Vocabulary Describe the progression principle. Why is it important to your personal fitness program? • Recall What is a training plateau? What effect do plateaus have on an individual’s fitness conditioning? • Recall Why do some individuals progress in their fitness level at faster rates than others?