3 Principles of an Exercise Program Overload Progression Specificity.
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Transcript of 3 Principles of an Exercise Program Overload Progression Specificity.
![Page 1: 3 Principles of an Exercise Program Overload Progression Specificity.](https://reader035.fdocuments.us/reader035/viewer/2022081802/56649e225503460f94b0fb19/html5/thumbnails/1.jpg)
3 Principles of an Exercise Program
Overload
Progression
Specificity
![Page 2: 3 Principles of an Exercise Program Overload Progression Specificity.](https://reader035.fdocuments.us/reader035/viewer/2022081802/56649e225503460f94b0fb19/html5/thumbnails/2.jpg)
Overload
• Increase exercise more than the normal amount
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Progression
• The gradual increase in exercise.
• Threshold of training, target fitness zone, & target ceiling
• F.I.T Formula
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Progression–Threshold of training: min.
overload needed to improve physical fitness.
–Target Fitness Zone: work out above the threshold & below the ceiling.
–Target ceiling: over exercising
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ProgressionF.I.T. Formula
–Frequency: How often you exercise (3-4 a week)
–Intensity: How hard you exercise (cardio or weights)
–Time: How long you exercise in your target zone (15-30 min)
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Specificity
•A specific activity for a specific part of fitness
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ExamplesRunning = CardioLifting weights = Muscular Strength
Increasing reps = Muscular Endurance
Stretching = Flexibility