Introduction to Training Principles

Training Principles

​A Basic Introduction

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

Multiple Choice

This is defined as:

the amount of work performed, and

can also be described as sets and repetitions of an exercise [sets x reps]

• training

• volume

• intensity

• body composition

Multiple Choice

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

is known as...

• training

• volume

• intensity

• muscular strength

Multiple Choice

This is defined as the

"difficulty of the work"

OR the amount of weight or resistance used in a particular exercise

• frequency

• volume

• intensity

• training

Multiple Choice

This is defined simply as

the number of training sessions expressed per day, per week, per month, and so forth.

• training

• intensity

• frequency

• volume-load

Multiple Choice

This is defined as

the combination of volume and intensity.

It is usually calculated as "sets x repetitions x weight, or resistance used."

• intensity

• volume-load

• frequency

• training effect