Training for Fitness Chapter 6 Personal Fitness Principles

Training for Fitness Chapter 6 Personal Fitness

Principles of Training - Overload Progression Specificity Regularity Individuality

Principle of Overload - Overload occurs when increased demands are made upon the body. This increased stress causes the body to adapt or adjust thus improving physical condition.

Principle of Progression - Progression refers to the gradual increase in exercise or activity over a period of time. This increase could be in terms of: - Frequency Intensity Time -

Principle of Specificity The specificity principle refers to the fact that improvements in the various fitness areas require specific kinds of activity. Each area of fitness requires specific demands. Example: If you want to increase an area of fitness such as cardio, engage in activities such as jogging, cycling, or swimming

Principle of Regularity This principle is based on the concept that if you don’t “use it, ” you “lose it. ” It is important to perform physical activity on a regular basis.

Principle of Individuality The principle of individuality states that a training program must be based on an individual’s goals and objectives for physical activity and fitness. Each person starts at a different level and has different potential for change.

Applying the Principles of Training FITT F – Frequency I – Intensity T – Time T - Type

Benefits of Warming Up - Increased active muscle blood flow - Increased blood flow to the heart - Raises body temperature and may reduce the risk of muscle injury and muscle soreness - Helps to control body temperature by causing earlier sweating

Benefits of Cooling Down Helps body adjust to reduced activity Helps prevent the pooling of blood in the legs Helps to reduce instances of fainting (blood is returned to the heart and oxygen to the brain) Helps prevent possible muscle cramps and muscle soreness

Training Plateau When your training starts to yield diminished improvements in your performance How do you break past as workout plateau? Remember FITT Principle!

Overtraining When a person participates in any physical activity at very high intensity levels, or trains for unusually long periods of time without adequate rest and recovery periods Negatives of Overtraining: - lower performance - potential injury - increased fatigue - decreased appetite - higher resting heart rate

Cross Training Involves combining two or more types of exercise in one workout, or using different exercises alternately during a workout

Losing Your Training How long will it take for you to lose your fitness level gains? It depends! For some it may be quick, while for others it may take longer. Rule of Thumb: You lose 10 -15% of your cardio level performance two weeks out after you stop a routine exercise program You lose 35% of muscular strength and endurance 5 weeks out after you stop a routine exercise program