Principles of Training

​Progressive Overload

• is gradually increasing the resistance, frequency, or sets and repetition in your training plan.

• this allows you to increase your results over time and avoid the plateau.

• progress should be in small amounts

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Principles of Training

Specificity

• your training should be specific to your goal

• you train the specific energy system and skill needed for the sport.

• for example, ​if you want to run fast you have to train your lower body muscles

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Principles of Training

Recovery

• states that the body cannot repair itself without adequate rest.

• ​you need enough rest so your body can adapt.

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Principles of Training

Reversibility

• it states that if your training stops, your results will reverse.

• "use it or lose it"​

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Principles of Training

Individaulization

• it states that everyone responds to training differently

• "one size does not fit all"​

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FITT Principle

•What is the FITT Principle?

•is a framework used to design and
manipulate exercise variables for
optimal training outcomes.
•FITT stands for Frequency, Intensity,
Time, and Type.

Frequency

•refers to how often you engage in
exercise or physical activity.

Intensity

•relates to the level of effort or how
hard you work during exercise.

Time

•represents the length of your
exercise session.

Type

•signifies the kind of exercise or
activity you engage in.

FITT for Different Goals

•Weight Loss: Higher Frequency, Moderate to High
Intensity, Longer Duration, Variety of Activities.
•Strength Gain: Moderate Frequency, High
Intensity, Moderate Duration, Focused on
Strength Training.
•General Fitness: Moderate Frequency, Moderate
Intensity, Moderate Duration, Variety of Activities.