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• Principle of Overload


  Greater than normal stress or load on the body is required for training adaptation to take place
• Principle of Progression


  The body should experience gradual increase in overload
• Frequency


  How often you will exercise
• Principle of Specificity


  Sports training should be relevant and appropriate to the sports for which the individuals are training to produce a training effect
• Principle of Reversibility


  Any adaptation that takes because of training will be reversed when you stop training
• Ways to apply the principle of overload

  1. Increase the weight lifted

  2. Change the exercise employed

  3. Increase the volume of work
• Intensity


  The amount of effort or work that must be completed in a specific exercise
• Principle of Reversibility - Training adaptations are reversed when exercise is stopped
• Specificity - The best principle of training to improve your backstroke because it is specific to the demands of the sport or skill you are trying to improve
• Overload - The body needs to be stressed beyond its current capabilities because Arnold's body is already used to the kind of workout and level of weights he's doing
• Specificity - Lenny wants to improve swimming, that's why she needs to be specific on the type of exercise she must do to improve
• Reversibility - Vhong used to dance which kept him fit, but because of the pandemic, he stopped doing it so the effect of dancing has reversed which gave him belly fats
• Individuality - Mannylyn is inspired to start doing work outs and it is important that she do what fits her level, experience, and limitations
• Individuality - There's no such thing as One Size Fits All, because everyone have their own level, experience, and limitations
• SMART

  Specific, measurable, achievable, relevant, and time-bound
• Statements that consider frequency of training in the FITT principle

  • Exercise 3-5 times per week
  • Weight training 2-4 times per week
  • Daily Stretching
• Statements that consider time of training in the FITT principle

  • 20-60 minutes per session
  • Half quarter of your daily routine
  • About 45 minutes
• Statements that consider type of training in the FITT principle

  • Aerobics Activity
  • Resistance Training
  • Weightlifting
  • Stretching
• Statements that consider intensity of training in the FITT principle

  • Training at 60-80% of target heart rate
  • Add or maintain weight and repetitions
  • 3 sets of 10-12 repetitions
• Allowing your muscles to recover - important reason for rest periods between sets
• Statement that considers all the FITT principles - Safe, effective, and progressive exercise progression
• To increase muscle mass, you must adjust Intensity and Type in the FITT principles
• Time in FITT


  The duration of each exercise
• Gluteus Maximus - is not a core muscle being targeted by an elbow plank
• Importance of a strong core

  • It helps and improves balance and stability
  • It prevents arms and legs muscle pains
  • It improves weightlifting
  • It prevents back pain and poor posture
• Diaphragm - it is the core muscle that contracts involuntarily when you cough or sneeze
• Bicep Curls - this exercise is not considered an effective core strengthening exercise
• Rectus Abdominis - this core muscle contracts primarily when performing sit ups
• Deadlift - this is not a plyometric exercise
• Plyometrics


  • Are beneficial for athletes that require jumping, sprinting, and quick changes of direction
  • Can help increase speed, strengthen muscles, and increase rate of force development
• Pop squat


  Stand with your feet about shoulder-width apart and engage your core
• Power and explosiveness

  Plyometrics primarily focus on training this aspect of muscle function
• Plyometrics exercise


  Involves rapid movements with a quick stretch and forceful contraction
• Tuck Jump - This plyometric exercise engages your entire core and back, especially the lower back part
• Jump squat with heel tap - This plyometric exercise is a version of the squat that will change your quads and gluts while you build explosiveness
• Question options

  • A. If BOTH statements are TRUE
  • B. If Statement 1 is TRUE and Statement 2 is FALSE
  • C. If Statement 1 is FALSE and Statement 2 is TRUE
  • D. If BOTH Statements are FALSE
• Statement 1 TRUE - Progression emphasizes gradually increasing difficulty as your fitness improves
• Statement 2 TRUE - FITT stands for Frequency, Intensity, Time, and Type
• Statement 1 FALSE - The overload principle states that to improve fitness, you should always perform the same workout routine
• Statement 2 TRUE - Reversibility highlights that fitness levels will decrease if you don't maintain them