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Principle of Fitness Training

These principles provide the


conceptual foundation for
safe and effective physical
program design. In order to
get the most out of your
training, you must follow
these simple training
principles
PRINCIPLE OF OVERLOAD is
the most basic of all fitness
training principle. It specifies
that you must perform
physical exercise than
normal amounts to get an
improvement in physical
fitness and health benefits.
There are four ways to
achieve overload in an
exercise program. They can
easily be remembered using
the mnemonic, FITT.
Frequency – how often you
train.
Intensity – how hard you
train.
Time (or duration) – how
long you train for.
Type – the kind of training
you do.
PRINCIPLE OF SPECIFICITY
indicates that you must
train a specific energy
system and specific
muscle groups in order for
them to improve.
PRINCIPLE OF PROGRESS-
ION
indicates that load could
be increased gradually
overtime to remain
effective and safe for best
results.
PRINCIPLE OF VARIATION
Maintains individual’s
interest and provides a
change of pace while still
making progress toward
desired goals.
PRINCIPLE OF RECOVERY
The body needs time to
adapt to the demands
placed on it.Incorporating
time to rest into the
fitness program aids the
body in this effort.