CHAPTER 5: PRINCIPLE OF
TRAINING
By: Ehiaghe Ediale
EFFICIENT AND SAFE TRAINING
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You need to engage in regular physical activity in order to look and feel
good. Also, when you engage in regular physical activity you enjoy a
healthy lifestyle.
You need to consider previous involvement in physical activity, present
fitness level, present health, and past medical history.
You need to follow a carefully planned and deliberate training program.
The 3 basic training principles to be followed in developing a program are:
overload, progression, and specificity.
PRINCIPLE OF OVERLOAD
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The systems of the body are stronger and work better when you increase
demands on them.
Even though it’s important to overload your body, the stress shouldn’t be
severe enough that your body will not be able to adjust. When that happens
you would be unsuccessful, you will not enjoy the exercise session, and you can
cause harm to your body.
An example of the principle of overload being use is when Milo of Crotona
lifted a small calf several times a week and as the calf grew heavier, Milo’s
muscles grew stronger
Milo of Crotona
F.I.T
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F.I.T stands for:
-Frequency- how often you exercise
-Intensity- how hard you exercise
-Time- how long you exercise
FREQUENCY
Frequency is the number of times you exercise.
 Exercise needs o be performed regularly.
 How often you exercise depends on you goals.
 Exercising 3 days a week is the minimum
frequency and it will increase your level of fitness
if the time is increased.
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INTENSITY
Intensity- the degree to which one should
exercise to improve fitness or how hard you work.
 The intensity of all exercises should be increased
enough to demand more effort than usual.
 How hard you work depends on the fitness
component (cardiovascular, muscular strength
and endurance, or flexibility) and your present
level of fitness.
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TO IMPROVE YOUR…
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Cardiovascular fitness- you must make you
heart work harder than it normally does. The
intensity of a cardiovascular workout is indicated
by the number of times per minute your heart
beats after the workout.
Muscular strength and endurance- you must
increase your intensity by lifting more weight.
Flexibility- you have to stretch the muscle
beyond its normal length.
TIME
Time- how long you exercise.
 In order for a training session to be effective, the
session must be maintained for a certain length of
time.
 As time is increased, intensity is decreased. For
example, when a beginner can spread the training
session over a longer period of time at an easier pace.
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PRINCIPLE OF PROGRESSION
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As you overload, your body adapts. So as your
body becomes accustomed to the workload, you
must progressively increase the amount of work
for improvement to occur.
STUDY GUIDE: QUESTIONS AND
ANSWERS
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1. What are the 3 basic training principles to be followed in developing a program/
Answer- Overload, Progression, and Specificity
2. What does F.I.T. stand for?
Answer- Frequency, Intensity, and Time
3. Which vocabulary term refers to the number of times you exercise?
Answer- Frequency
4. True/ False: It is good to be unusually tired during or after an exercise session.
Answer- False
5. True/False: As time is increased, intensity is increased.
Answer- False
6. When you improve specific components of physical fitness in specific body parts, you are using the principle of
___.
Answer- Specificity
7. What must you do before starting a training program?
Answer- Consider previous involvement in physical activity, present fitness level, present health, and past
medical history.
8. True/False: Various systems of the body will become stronger and function better if increased demands are on
them.
Answer- True
9. True/False: How hard you exercise depends on the fitness component and your present level of fitness.
Answer- True
10. True/False: you must progressively increase the amount of work for improvement to occur.
Answer- True
VOCABULARY TERMS
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Principle of Overload- exposing the muscles, joints, and cardiovascular and
respiratory systems to more work and stress than is normally experienced
F.I.T- the 3 ways to achieve overload in a physical fitness program– frequency,
intensity, and time
Frequency- the number of times one should exercise to improve a component of
physical fitness
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Intensity- the degree to which one should exercise to improve fitness
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Time- how long one exercises to improve fitness
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Principle of Progression- a progressive increase in the level of exercise in order to
sustain improvement in physical fitness
Principle of Specificity- the performance of specific exercises in order to improve
specific components of physical fitness in specific body parts
THE END!!!!
By: Ehiaghe Ediale