Principles of training + overload

• Principles of training (SPORT)

  Progression- Fitness can only be improved by training more than you normally do, e.g. training 4-5x a week instead of 1x a week
• Principles of training (SPORT)

  Overload- Start slowly and gradually increase the amount of exercise and keep overloading, e.g. increase the frequency, intensity, and duration
• Principles of training (SPORT)

  reversibility- Use it or lose it. Our fitness levels decrease as much as 20% over 6 weeks
• Principles of training (SPORT)

  Tedium- Vary the training session to prevent boredom, e.g. change the method, location, terrain or add music
• Principles of training (SPORT)

  Specificity- Our training programme must be specific to our sport, e.g. interval, speed, and muscular power training for a footballer
• Principles of overload (FITT)

  Frequency- How often to train, e.g. 5x a week
• Principles of overload (FITT)

  Intensity- How hard to train, e.g. increase the difficulty of the exercise by adding more repetitions or weight
• Principles of overload (FITT)

  Time- How long to train, e.g. Increase the amount of time you spend exercising, e.g. from 1hr to 1hr 45mins
• Principles of overload (FITT)

  Type- Method of training to use