Principle of Progression: gradual increase in exercise or activity over a period of time. This could
include frequency (number of days per week)
intensity (reaching a higher heart rate) or time
(exercising for longer periods of time or doing more
repetition)

Principle of specificity: specific exercises for specific
Muscles; select the exercise program which is appropriate for the specific fitness component you
want to improve (running improves cardiorespiratory
not flexibility)

Principle of Regularity: Exercise on a regular basis; ("use it or lose it" )

Principle of Individuality: Train with individual
goals and objectives for fitness; start at a level that is
good for you and increase when your body adapts, not
based on what others do

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How do I apply the principles of Training? Use the FITT guidelines, which are FREQUENCY, Intensity, Time and Type

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What is meant by Frequency? How often you exercise; the number of days
per week EX; Cardio fitness can be
improved with 3 workouts a week but
there are more benefits if you work out 5
times a week

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What is meant by Intensity? increasing the difficulty of an exercise; EX:
increase the speed of the run; increase the
amount of weight you lift; increase the
distance you stretch
Your body will adjust to a workload so it
is necessary to increase the demands to
continue to improve the fitness level

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What is meant by Time? Increase the duration or length of the training session - If you
increase the time, it is wise to decrease the intensity
Likewise, if you increase the intensity, it is best to decrease
the time

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What is meant by Type? The kind of activity (aerobic dance; jogging or swimming
improve cardio fitness)

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What are the training program guidelines? Cardiorespiratory-

F

I

T

T

Flexibility-

F

I

T

T

Muscular strength

F

I

T

T

Muscular Endurance

F

I

T

T

Body Composition

F

I

T

T

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What are the benefits of warm-ups?

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Why is it important to cool down after exercise?

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What does a good cool down look like? Give examples.

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Name some other training factors? Plateau:

Overtraining:

Cross Training:

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What is meant by “losing your training”?

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What factors should be considered before you
start a training program? 1.

2.

3.

4.

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What are some common exercise myths?