Principles of Training“Your will only get out of training what you put into it”

For Safety While Training Take into Account the Following…

Current Health

Current Fitness Levels

Training Experience

Training Goals

Plan Training to Prevent Injury

Previous Involvement in Physical Activity

Principle #1: _______________

REMEMBER Your F.I.T.T. PrincipleFrequency – How often?Intensity – How much/intense?Time – How long?Type – What kind?

How we get stronger!The body will get __________ and function at a ___________ level when __________________ workloads and demands are placed upon in

Overload Muscles will ________ to

the overload (skeletal and cardiac)

Body ___________ more efficiently

Eventually we can deal with larger loads

***This principle used mentally, emotionally,

psychologically –throughout our lives***

Overload occurs when we expose our muscles, joints, CV and respiratory systems to MORE _________ and _________ than is ________________ experienced

Principle #2: _______________

How we CONTINUE to get stronger! To continue to see

gains each exercise and workout must become __________ more ____________.

I.e. More ______ or More ______

Gradual Progression is important to avoid _______ and _________ to the body

Principle #3: ______________

Don’t Forget Leg Day!Specific _____________ will build _____________ functions and strength within the body. It is important to train _____ aspects of the body!!!

Training must _________ and ________ the sport-specific movements and needs.

Sport/Activity Training

Principle #4: ______________

Keep Training to Keep Your Results!____________ - Without continued training all strength, speed, stamina gains will disappear! Regular training must be maintained

____________ – significant loss of muscle mass (ie. Cast)

Principle #5: ______________

We are all different! EVERY athlete

has a different _____________ and _____________ makeup

EVERY athlete has different training _______

Check Your Understanding… How/why do our individual differences matter?

In what three ways is overload accomplished?

Why is it important for you to progress at a safe rate in your exercise program?

What principle would you apply if you wished to improve a your vertical leap?

Next Day…Bring your gym clothes and get ready to be active! Training Part II – Training Methods….