Principles of Training

​Principles of training

Review​

​warm-up

• Exercises, activities, and/or stretches done before a workout

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• Prepares your body for activity or workout session ahead

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• Good indicator of a good warm-up: start sweating

Principles of Training

​cool-down

• Exercises, activities, and/or stretches done after a workout

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• Helps your body return to its normal, resting state

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• Active cool-down is best

Principles of Training

Open Ended

How do you know if you have warmed-up enough?

Open Ended

What is the purpose of a cool-down?

​personalization

• A training program should be personalized to the individual

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• Should take into account a person's specific needs, goals, and interests

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• Principle looks different for everyone

Principles of Training

​specificity

• To achieve certain fitness outcomes, you have to train a certain way

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• If you want to strengthen a certain body system, you have to to do activities that train those specific body systems

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• Principles looks the same for everybody

Principles of Training

Open Ended

Provide one example of a way you can personalize a training program for yourself.

Multiple Choice

Which of the following is an example of specificity?

• Someone who enjoys the outdoors should include activities like hiking and mountain biking in their training program.

• In order to strengthen your lower body, you must do exercises like squats, deadlifts, or sprinting.

• A training program for someone who exercises at home should take into account what equipment is available to them.

• In order to strengthen your lower body, you need to do exercises like push-ups and pull-ups.

​adaptation

• Your body will adapt and change in response to consistent exercise and physical activity

• The type of exercise or physical activity you do determines how your body adapts

• ***The very foundation of exercise & why we do it***

Principles of Training

​overload

• Your body will adapt & change when it is placed under greater stress than it is used to

• 4 Components of Overload: FITT Principle

  • Frequency

  • Intensity

  • Type of activity

  • Time

Principles of Training

​Change any of these to increase or decrease amount of overload (stress)

Fill in the Blank

Adaptation: your body will ________ in response to consistent exercise & physical activity.

Fill in the Blank

Overload: your body will adapt and change when it is placed under _______ ______ than it is used to.

Open Ended

The "F" in the FITT principle stands for _________.

Open Ended

The "I" in the FITT principle stands for _________.

Open Ended

The "T" in the FITT principle stands for ____ and ____.

Match

Match the following example to its overload component.

• Frequency

• Intensity

• Type

• Time

Exercising 3-5 times a week.

Running a mile as fast as you can

Running, Weight lifting, Hiking, Biking

Exercising for at least 30 minutes everyday

• Exercising 3-5 times a week.

• Running a mile as fast as you can

• Running, Weight lifting, Hiking, Biking

• Exercising for at least 30 minutes everyday

​maintenance

• Fitness gains can be kept with less training than it took in the first place

• Once you are in good shape, it is easier to stay in good shape

Principles of Training

​reversal

• You lose your fitness gains when you stop exercising

• When you stop exercising, you become weaker

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Principles of Training

Open Ended

Explain reversal in your own words.

Fill in the Blank

Maintenance: You _____ your fitness gains with less training than it took to get them

​progression

• As your fitness levels improve, you must gradually increase amount of overload you place on your body

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• As you become more fit and strong, you have to increase how hard you workout​ to continue getting better

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Principles of Training

Open Ended

Explain the principle of progression in your own words.

Word Cloud

Which training principle(s) are you struggling with the most?