BASIC PRINCIPLES OF FITNESS

• THE OVERLOAD PRINCIPLE

• THE FITT PRINCIPLE
• THE SPECIFICITY PRINCIPLE
• THE REST & RECOVERY PRINCIPLE
• THE USE OR LOSE PRINCIPLE
 THE OVERLOAD PRINCIPLE

• THE BODY ADAPTS TO THE WORKLOAD PLACED

UPON IT.
• THE MORE YOU DO, THE MORE YOU WILL BE
ABLE TO DO.
• WHEN WORKING OUT, STRIVE TO INCREASE
WORKLOAD YOU ARE DOING ABOVE WHAT YOU
DID ON YOUR PREVIOUS WORKOUT.
 FITT PRINCIPLE

•FREQUENCY: HOW OFTEN YOU WILL EXERCISE

•INTENSITY: AMOUNT OF EFFORT THAT MUST BE
DONE IN A SPECIFIC EXERCISE
•TIME: HOW LONG THE EXERCISE LASTS
•TYPE: THE EXERCISE BEING PERFORMED—
CARDIOVASCULAR? RESISTANCE TRAINING? ETC.
 SPECIFICITY PRINCIPLE

•HOW YOU EXERCISE SHOULD BE

SPECIFIC TO YOUR GOALS
•WHAT DO YOU WANT TO IMPROVE
ON?
 REST AND RECOVERY PRINCIPLE

•REST IN BETWEEN INTENSE WORKOUTS

- AT LEAST ONE DAY OF RECOVERY
- DON’T WORK SAME MUSCLES TWO DAYS
IN A ROW
 USE OR LOSE PRINCIPLE
• WHEN YOU USE MUSCLES THEY BUILD (INCREASE) STRENGTH
- HYPERTROPHY (MUSCLES GET BIGGER)

• IF YOU STOP EXERCISING, YOU LOSE MUSCLE STRENGTH AND FITNESS

- ATROPHY (MUSCLES WEAKEN AND GET SMALLER)

USE IT OR LOSE IT!