Training

Principles
 Do these:
 50 times jog in place
 20 times jumping jack
 20 times sit and stand
The 8 Key Sports Training Principles
 The Balance Principle is a broadly applied
principle that concerns achieving the right
proportions of training activities.
 The Individualization Principle concerns

adjustments in training based on differences

between individual athletes. 
 Overload Principle provides guidance about

intensity of workloads and how to progress

regimens. 
 The Recovery Principle concerns rest and recovery
between exercises and time between workouts. 
 The Reversibility Principle provides guidance
about detraining when athletes stop working out. 
 The Specificity Principle dictates how workout
regimens change athletes' bodies to prepare for
the demands of their sports. 
 The Transfer Principle provides guidance on how
workout activities can speed up the athlete's
results in competitive performances. 
 The Variation Principle provides direction about
variations in exercises, rest time, intensity and
other variables.
Sport-specific training should be governed by a more
in-depth set of principles. These include:

 Specificity
 Overload
 Adaptation
 Progression
 Reversibility
 Variation
 Let’s try it out!
 Zumba is a dance fitness program created by
Colombian dancer and choreographer Alberto
"Beto" Perez during the 1990s. Zumba is a
trademark owned by Zumba Fitness. The
Brazilian pop singer Claudia Leitte has become
the international ambassador to Zumba Fitness.
 Alberto "Beto" Pérez, born in 1970, is a
Colombian dancer and choreographer who
created the fitness program Zumba in the 1990s
that involves dance and aerobic elements with
accompanying music that is mainly Latin but
also incorporates various genres of music and
associated martial arts moves, squats, lunges
and other aerobic techniques.
Alberto "Beto" Pérez

Born: 15 March 1970 (age 47), Cali, Colombia

Parents: María del Carmen Perez

Nationality: Colombian, American

Books: Zumba: Ditch the Workout, Join the

Party! The Zumba Weight Loss Program
 The name comes from the Spanish verb
zumbar - "to buzz", "to whirr", or "to hum".
Presumably, this refers to the very fast
movements of a bee in flight plus the sound
it makes (the two main elements of the
exercise activity are fast movement and
music). The word zumbar itself is
onomatopoetic (representing a sound by
imitation).
The four basic steps of Zumba are salsa, merengue,
cumbia and reggaeton, notes Adelicia Villagaray, a
certified Zumba instructor in Baltimore, Maryland, who
studied Zumba with Perez.
 Merengue resembles marching in place, with arms

and hips swaying to the beat.

 salsa, step out to the left, switching your weight to

your left leg. Return to the starting position and

repeat on the right.
 cumbia, stand slightly sideways, tapping first your

right and then your left foot forward.

 With basic reggaeton, step to the right, bringing your

left foot to touch your right, then reverse this motion

to your left.
 Do your best!