Fitness 201 - Principles of Fitness Training

Fitness 201

Learning Objective

• The students will be able to identify the principles of physical adaptation to training including specificity, progressive overload, reversibility, and individual differences.

The principles of fitness are a set of rules in fitness that help yourself and your body get the most out of your workouts.

Progressive Overload

Because you want to overload your training gradually and progressively, these 2 principles are commonly combined and referred to as Progressive Overload.

Multiple Choice

What could happen if you try to progress too quickly?

• You could get hurt

• You could impress your friends

Multiple Choice

Which Principle of Training is characterized by; "Making the exercise gradually harder over time"?

• Progressive Overload

• Individuality

• Specificity

• Variability

Multiple Choice

If I want to train to run a 5k race, what type of training should I do?

• Yoga

• Running

• Bike riding

• Basketball

Multiple Choice

Which Principle of Training is characterized by; “If you want to be fast, train fast”?

• Progressive Overload

• Individuality

• Specificity

• Variability

Multiple Choice

A sprinter would need to focus on specifically training what component of fitness?

• Coordination

• Agility

• Speed

• Cardiovascular Endurance

Multiple Choice

When referring to additional principles of training, specificity means what?

• Making training specific to the sport or activity

• Making training specific to a persons individual needs

• Making training easy

• Making training hard enough to challenge you

Multiple Choice

Which of these athletes needs the MOST amount of cardio respiratory endurance?

Multiple Choice

Which of the following is an example of the principle of reversibility?

• Decreased training intensity leading up to a major competition

• Decreased level of performance as a result of a break in training

• Completing exercises for opposing muscle groups in one session

Multiple Choice

Which statement best describes the principle of reversibility?

• Changing training duration prior to competition

• Changing training intensity prior to competition

• The loss of training benefits with reduced performance

Multiple Choice

If I've been training the same way for a while and my body is used to the exercise intensity, what additional principle of training has occurred?

• Adaptation

• Reversability

• Rest and recovery

• Variation

Multiple Choice

Once your body has adapted to the desired exercise, you should

• stop exercising

• keep doing the same thing

• change something in the training (FITT)

Multiple Choice

Which Principle of Training is characterized by; "Everyone adapts to exercise at their own rate"?

• Progressive Overload

• Individual differences

• Specificity

• Variability