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    The document discusses four principles of exercise training: progression, regularity, overload, and specificity. It provides FITT prescriptions for aerobic exercise, muscle strengthening, and flexibility training that adhere to these principles. The progression principle means adapting training by gradually increasing intensity or duration. The regularity principle means exercising at consistent intervals. The overload principle means continuing to increase challenge to drive improvement. The specificity principle means training specific muscle groups and movements to achieve gains in those areas.

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    The document discusses four principles of exercise training: progression, regularity, overload, and specificity. It provides FITT prescriptions for aerobic exercise, muscle strengthening, and flexibility training that adhere to these principles. The progression principle means adapting training by gradually increasing intensity or duration. The regularity principle means exercising at consistent intervals. The overload principle means continuing to increase challenge to drive improvement. The specificity principle means training specific muscle groups and movements to achieve gains in those areas.

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    © All Rights Reserved
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    288 views9 pages

    Ef310 Unit 8 Powerpoint

    Uploaded by

    api-473700764
    The document discusses four principles of exercise training: progression, regularity, overload, and specificity. It provides FITT prescriptions for aerobic exercise, muscle strengthening, and flexibility training that adhere to these principles. The progression principle means adapting training by gradually increasing intensity or duration. The regularity principle means exercising at consistent intervals. The overload principle means continuing to increase challenge to drive improvement. The specificity principle means training specific muscle groups and movements to achieve gains in those areas.

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    of 9

    LaTiffany Porter

    Purdue Global University


    Progression Principle
     Adapts or plateaus
     Build up of intensity and or duration
    Regularity Principle
     Habit of exercise
     Training the mind, body and muscles
    Overload Principle
     Growth
     Increasing the challenge (weight, reps,
    set or time) to improve muscle strength
     Leaving your comfort zone
    Specificity Principle
     Properly train to develop certain areas of
    the body (upper and lower body, abs)
     Types of exercise: Aerobic, Strength
    training, balance, ROM/ Flexibility
    Aerobic FITT Prescription
    Frequency Intensity Time Type
    Aerobic 5- 6 times 60-90% to target the heart rate 20-60 minutes Elliptical
    weekly Elliptical stride 140-150, incline 5-10, Treadmill
    Resistance 2.5-3.5 HIIT/circuit
    Treadmill HIIT: 5-minute walk at 3.5 with Jumping Jacks x60
    incline 2.5, sprint 1 minute at 6.5, walk 1 Jump rope x 150 or 2 minutes
    minute at 3.5 repeat 8 times

    P: “Greater demand (intensity or duration) continually placed on the


    body in incremental stages”.
    R: “Practiced at regular intervals”.
    O: “Continue to have overload present, to prevent adaption or plateaus”
    S: “Training effects are specific to the muscle groups used during
    training and the type of training program implemented .
    Training specifically for the movement pattern, speed, joint position,
    speed, and type of contraction produces improvement, specifically in
    those movement parameters”
    Muscle Strengthening FITT
    Prescription
    Frequency Intensity Time Type

    Muscle 5 times 8-10 reps, 4 sets, 4-5 exercises 30-40 minutes Free weights, weighted
    Strengthening weekly machines, resistance bands,
    body weight

    P: “Greater demand (intensity or duration) continually placed on the


    body in incremental stages”.
    R: “Practiced at regular intervals”.
    O: “Continue to have overload present, to prevent adaption or plateaus”
    S: “Training effects are specific to the muscle groups used during
    training and the type of training program implemented .
    Training specifically for the movement pattern, speed, joint position,
    speed, and type of contraction produces improvement, specifically in
    those movement parameters”
    Flexibility FITT Prescription
    Frequency Intensity Time Type

    Flexibility Daily: Warm Hold stretch for 10-15 seconds and release. 5-10 minutes Dynamic Stretches (before
    up & cool Should feel tension, not pain. Repeat 3 exercise)
    down times Static Stretches (after
    exercise)

    P: “Greater demand (intensity or duration) continually placed on the


    body in incremental stages”.
    R: “Practiced at regular intervals”.
    O: “Continue to have overload present, to prevent adaption or plateaus”
    S: “Training effects are specific to the muscle groups used during
    training and the type of training program implemented .
    Training specifically for the movement pattern, speed, joint position,
    speed, and type of contraction produces improvement, specifically in
    those movement parameters”
    References
    “Overload.” Merriam-Webster.com, Merriam-Webster, www.merriam-
    webster.com/dictionary/overload. Accessed 28 Aug. 2018.

    “Progression.” Merriam-Webster.com, Merriam-Webster, www.merriam-


    webster.com/dictionary/progression. Accessed 28 Aug. 2018.

    “Regularity.” Merriam-Webster.com, Merriam-Webster, www.merriam-


    webster.com/dictionary/regularity. Accessed 28 Aug. 2018.

    “Specificity.” Merriam-Webster.com, Merriam-Webster, www.merriam-


    webster.com/dictionary/specificity. Accessed 28 Aug. 2018.

    Training principles. (n.d). Retrieved from https://exrx.net/ExInfo/TrainingPrinciples

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