Effective Training Principles: Overload, Progression, Specificity
Learn about the key principles of training - Overload, Progression, Specificity - and how to apply them for a successful fitness program. Understand factors to consider when starting training, such as medical history and current health. Discover how to use the F.I.T. method to overload and improve your workouts progressively. Safety tips for increasing workload and achieving efficient training goals are also provided.
Download Presentation
Please find below an Image/Link to download the presentation.
The content on the website is provided AS IS for your information and personal use only. It may not be sold, licensed, or shared on other websites without obtaining consent from the author. If you encounter any issues during the download, it is possible that the publisher has removed the file from their server.
You are allowed to download the files provided on this website for personal or commercial use, subject to the condition that they are used lawfully. All files are the property of their respective owners.
The content on the website is provided AS IS for your information and personal use only. It may not be sold, licensed, or shared on other websites without obtaining consent from the author.
E N D
Presentation Transcript
Chapter 5 Principles of Training
Factors to consider when starting a training program Past medical history Previous involvement in physical activity Present health
Principles of Training Principle of Overload Principle of Progression Principle of Specificity
Principle of Overload Milo of Crotona and the legendary use of the overload principle to increase his strength. The body will become stronger and function better if increased demands are place upon it. Overload is working harder than is normal for you. The amount depends on the individual.
Use F.I.T. to overload F=Frequency=how often= at least 3 times/week I=Intensity=how hard= 50-85% of maximal heart rate reserve T=Time=how long= 20-60 minutes/session **When you increase the amount of time you exercise, intensity will decrease and vice versa.
Principle of Specificity You must do specific exercises to improve specific components of physical fitness in specific body parts.
Principle of Progression The workload must be progressively increased for improvement to occur. Increase workload when your body adapts.
The goal of a training program is an efficient, safe, deliberate approach. To know when it is safe to increase overload you should: -keep an exercise log -evaluate your fitness level -know the training principles The amount of overload differs with each individual. Older or overweight individuals may need to reduce the intensity and time of their workouts-BUT-they still need to follow the principles of overload, progression and specificity.
