training principles of exercise
Post on 18-Dec-2014
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Principles of TrainingPrinciples of Training&&
F.I.T.T. PrincipleF.I.T.T. Principle
Principle of Overload
most basic law of exercise
the only way to produce fitness and health benefits is to make your body do more than it normally does.
Principle of progression
the amount and intensity of your exercise should be increased gradually.
after your body adapts to an increased exercise intensity, your activity/exercise becomes too easy. You will need to increase the intensity again. (do more work!)
Principle of Specificity
the specific type of exerciseyou do determines the specificbenefit you receive.
F = Frequency
I = Intensity
T= Time
T = Type
FrequencyFrequency refers to how refers to how often a person exercises.often a person exercises.
IntensityIntensity refers to how refers to how hard a person exercises.hard a person exercises.
TimeTime refers to how long a refers to how long a person exercises.person exercises.
TypeType refers to the kind of refers to the kind of activity you do.activity you do.
So, How do you know whichExercises you should do or how hard you should exercise to gain Health benefits?
By using the threshold of
Training and the target ceiling.
Threshold of training
the minimum amount of overload you need to build physical fitness.
activity above threshold buildshealth and wellness benefits.
? what is overload again?
Target ceiling
the upper limit of activity
ideally you should exercise above your threshold of training and below your target ceiling
correct range of physical activity = target fitness zone
Target Ceiling
Threshold of Training
ExerciseBetweenTo gain healthAnd wellnessbenefits
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