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Principle of Overload
The principle of overload is the most basic principle of exercise. This principle states that the
only way to gain health benefit through physical activity involvement is to place a higher
demand on the body to exert more effort than it normally does. The added load increases the
demand, and the body is forced to adopt to this increased demand.
Principle of Progression
The principle explains that the level of the intensity of your exercise should be increased
gradually. When your body adapts to an increase demand (load), the activity becomes easier for
you to perform; thus you will be exerting less effort.
Principle of Specificity
This principle explains that a specific type of exercise brings out specific benefit. An exercise
that promotes one health-related benefit may not promote another health-related benefit. So, if
you want to improve cardiovascular endurance, then do activities meant to improve
cardiovascular endurance, such as jogging, jumping rope, and biking, not activates such as
weight lifting similarly, do not spend too much time doing cardiovascular exercises if your goal
is to increase muscle mass and strength.
Principle of Overload
The principle of overload is the most basic principle of exercise. This principle states that the
only way to gain health benefit through physical activity involvement is to place a higher
demand on the body to exert more effort than it normally does. The added load increases the
demand, and the body is forced to adopt to this increased demand.
FITT Principle
INTENSITY - How Hard
TIME - How Long
TYPE - What Kind
Sample FITT program
Muscular
Frequency 3 times a week
Intensity Moderate
Time 6 repetitions
Type Weight lifting
Aerobic (Cardio)
Frequency 5 times a week
Intensity Moderate
Time 30 minutes
Type Running
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