The 5 Principles of Fitness Training. How to improve your physical fitness

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1 The 5 Principles of Fitness Training How to improve your physical fitness

2 Review: The 5 Components of Fitness 1. Muscular strength 2. Muscular endurance 3. Cardiovascular endurance 4. Flexibility 5. Body composition

3 Why the 5 Training Principles Matter The 5 training principles provide a blueprint on how to improve in any of the 5 components of fitness

4 The 5 Training Principles 1. Specificity 2. Overload 3. Progression 4. Recovery 5. Reversibility

5 1. Specificity The types of exercises chosen will determine the kinds of fitness improvements For example, a student who wants to improve their flexibility would perform stretching exercises For example, a student who wants to improve their muscular strength would weightlift

6 1. Specificity BOTTOM LINE To achieve your fitness training goal, you need to design your program so that you are working the specific areas of your body that you want to improve BENEFIT You'll get specific results where you want them

7 2. Overload In order to make improvements in any component of fitness, you need to overload your body In other words, you need to challenge your body beyond what it is normally used to For example, if you run for 10 minutes and find it difficult, your body will make improvements while you rest The next time you run for 10 minutes, it will be a little bit easier

8 2. Overload What is the best way to overload our body? The FITT Principle Frequency Intensity Time Type

9 The FITT Principle Frequency how many days per week you train Intensity how hard one exercises in the activity RPE: rating of perceived exertion Perceive: how you interpret something (opinion) Exertion: physical effort

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11 The FITT Principle Frequency how many days per week Intensity how hard one exercises in the activity (RPE: rating of perceived exertion) Time how long the exercise session lasts Type the type of activity or exercise, focusing on the fitness goal (e.g., jogging for cardio endurance) Increasing any of these variables can result in improvement

12 Example: Wanting to Improve Cardiovascular Fitness Frequency 3 times per week Intensity an RPE of 5-6

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14 Example: Wanting to Improve Cardiovascular Fitness Frequency 3 times per week Intensity an RPE of 5-6 Time 30 minutes per session Type jogging

15 2. Overload BOTTOM LINE You need to subject your body to gradual and progressive overload. In other words, make sure your workouts slowly but surely get harder over time BENEFIT You are guaranteed to improve over time

16 3. Progression Progression is all about small increments You need to gradually increase the workload that you put your body through in order to improve Start slowly and gradually increase the workload over time to ensure safety and avoid injury or overuse

17 4. Recovery Recovery is all about giving your body the chance to repair itself by giving it rest Depending on how hard you are training, this means at least 1-2 days Able to exercise at a high(er) intensity the next time Lessen your risk of overtraining and injury

18 5. Reversibility Use it or lose it Just like you can improve in any component of fitness by training, these same improvements can also be REVERSED by not training If you stop exercising, gradually the improvements that you initially made begin to disappear Important to stick with exercise programs, and adapt or modify when necessary

19 5. Reversibility BOTTOM LINE Plan for the worst. Build some emergency mini-workouts which you can do when you are short on time, stressed, etc. BENEFIT Stops your hard earned progress from disappearing into thin air

20 Recap: The 5 Principles of Fitness Training How to improve your physical fitness

21 Review: The 5 Components of Fitness 1. Muscular strength 2. Muscular endurance 3. Cardiovascular endurance 4. Flexibility 5. Body composition

22 Why the 5 Training Principles Matter The 5 training principles provide a blueprint on how to improve in any of the 5 components of fitness

23 The 5 Training Principles 1. Specificity To develop a particular component of fitness, perform exercises that specifically target that component 2. Overload Challenge your body beyond what it is used to FITT principle 3. Progression Slowly and gradually increase the workload you put on your body 4. Recovery Let your body recover in-between workouts (1-2 days) 5. Reversibility Fitness improvements are lost when demands on the body are lowered