PRINCIPLES OF

FITNESS
TRAINING
 PRINCIPLES OF OVERLOAD
It specifies that you must perform physical exercise
than normal amounts (overload) to get an
improvement in physical fitness and health benefits.
Examples: if improvement in muscular strength is
the goal, the muscle must be exercised with a
greater weight than normal.
PRINCIPLE OF SPECIFICITY
Indicates that you must train a specific energy
system and specific muscl4 groups in order for them
to improve.
Example: if you want to develop the
CARDIOVASCULAR endurance, you must design
a training program that primarily utilizes a particular
energy system.
 PRINCIPLES OF
PROGRESSION
Indicate for the best results that load be
increased gradually overtime to remain
effective and safe.
The overload could be adjusted until
the desired level of fitness is attained.
PRINCIPLE OF VARIATION
Variation lessens boredom and overcome
periods where there seem to be little progress.
Alternating hard workouts with the easier
workouts, and running in different locations
within the community are some ways to
introduce variability into one’s fitness
program.
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.
 APPLYING THE BASIC
TRAINING PRINCIPLES
 FREQUENCY- refers to the number or exercise sessions per
week. Example: three to five times a week.
 INTENSITY- is the degree of effort or exertion put forth by an
individual during exercise.
 TIME- the duration of the length of the activity, such as 40
minutes of exercise is how long an exercise must be performed
to be effective.
 TYPE- the mode of exercise being performed.
 HEART RATE
Counted by putting slight pressure on any artery in
the body where pulsations can br felt.
The number of times the heart beats per minute.
Rate changes depending on activity levels.
When you are calm and relaxed, your pulse is
slower; and that is your resting heart rate.
RESTING HEART RATE
CHART
Age of Fitness Level
Children ages 11 to 17
Beats per minute (bpm)
60-1000

Example: 11 (beats in 1o seconds) x 6 = 66bpm

MAXIMUM HEART RATE

(Hrmax) – the fastest and hardest Hrmax = 220 – age
your heart can, or the fastest that Ex: 220-12 = 208 bpm
your heart can beat when doing
activity.
 TARGET HEART RATE OR
TRAINING RATE (THR)
A desired range of heart rate reached during aerobics
exercise which enables one’s heart ang lungs to receive the
most benefits from a workout.
TARGET HEART RATE CALCULATION

1. 220-YOUR AGE = ____________________

2. _____________ * .70 = TARGET HEART RATE
RATE

Ex. 220-18= 202 bpm

STRETCHING- A PHYSICAL EXERCISE THAT REQUIRES PUTTING
A BODY PART IN A CERTAIN POSITION THAT’LL SERVE IN THE LENGTHENING AND
ELONGATION OF THE MUSCLES.

 STATIC STRECHES- more appropriate in the cooldown as

they help muscles to relax, realign muscles fibers and re-
establish their normal range of movement.
 These stretches should be held for at least 1o seconds.
 DYNAMIC STRECHING- exercise specifically prepare the
muscles for active contraction.
 They do not cause long-term improvement in flexibility because
of the short stretching time.