Principles of training

Page 1

Principles of Training

SIP

FITT

Overtraining

Reversibility

Training zones

Page 2

SIP

Specificity Matching training to the activity and COF

you need to train the right parts of the body in the right way

a weightlifter wants to increase muscle strength

Individual needs making training match the needs of an individual

Every person will have a different training plan

Training needs to be done at the right level

dead unfit person could not swim 5 miles

Progressive overload gradually increase overload to increase fitness without injury

the only way to get fitter is to push yourself

increase frequency intensity or time

Page 3

FITT

Frequency how often exercise is done

still need recovery time

gradually increase the amount of sessions

Intensity how hard you should exercise

Depends on level and type of fitness

gradually intensify

Time how long you should do the activity

gradually increase the length on an activity or overall training

Type what exercise you should do

need to match training to activity

Page 4

Overtraining & Recovery

Recovery and rest is needed in order to get fitter

Overtraining leads to injury

Training needs to be reviewed in order to add overload