Standard

• Standard 3: Students will demonstrate the knowledge and skills to achieve and maintain a health-enhancing level of physical activity and fitness. 

Learning Objectives

• Use training principles (overload, specificity, progression, reversibility, diminishing return, rest, and recovery) to design a personal workout.

• Participate regularly in self-selected fitness activities outside of school 

Why Learn Training Principles?

To understand how to get the most (the greatest effects or benefits) from your program or workouts

Vocabulary Intro.

• Training 

• Volume 

• Intensity 

• Volume-Load  

• Frequency 

Training

- The process of preparing an athlete physically, technically, tactically, psychologically, and theoretically rapidly for the highest levels of performance

Volume

The amount of sets and repetitions, or "work" that you complete in the gym

​

- sets x repetitions = volume

Volume-Load

The combination of volume [amount of work] and the intensity [usually in terms of weight]

​

For Example:

Bench Press

95 lbs x 5 repetitions x 3 sets

Frequency

- How often do you exercise? Can also refer to how often you perform a certain kind of exercise.

​

​- Example:

​Legs 2x/week (Tues./Fri.)

​Chest/Shoulders 2x/week

​(Mon./Wed.)

​or

​Volleyball 3x a week

The Takeaway Message

• Understanding basic training principles helps individuals organize an exercise program and tailor it to his or her specific goals, interests, and/or needs