2. Fitness,Training and Exercise
Training is a programme of exercise designed to help you reach your
fitness goals or targets.
In order to ensure that a fitness training or exercise programme is
safe and effective, it is vital that four guiding principles are applied.
These are often referred to as the…
Principles of Training
They include…
1) Specificity
2) Overload:
a) Frequency F
b) Intensity I
c) Time T
d) Type T
3) Progression
4) Reversibility

3. Specificity
Every form of exercise or training has a different effect on your body.
For example, a biceps curl with a weight will develop strength in the
arms; it will not affect any other part of the body or component of
fitness.
Specificity can be described as the specific effect
each type of training has on the body.

4. Marathon Runners… Weight Lifters…
will undertake mainly endurance will undertake mainly strength
work during their training. work during their training.
Training must therefore be specific to…
 the sport or activity;
 the type of fitness required;
 the individual.

5. Overload
To make the body fitter, you must make it work harder than
normal, over a prolonged period of time. As a result, it will adapt to the
extra demand placed upon it by getting fitter.
Example…
Regular lifting of weights will result in the muscles getting larger
(hypertrophy), improving a person’s strength.
Leg extensions develop A pec deck develops strength in
strength in the legs. the arms and chest.

6. Overload
Overload can be described as…
“making the body work harder than normal, so it adapts
to the extra demands and becomes fitter”
This can be achieved in 4 main ways - the word F.I.T.T. helps.
1) Frequency
Increase how often you train or exercise each week. For example,
progressing from 2 to 3 and then 4 times per week.
S M T W T F S


7. Overload
Overload can be described as…
“making the body work harder than normal, so it adapts
to the extra demands and becomes fitter”
This can be achieved in 4 main ways - the word F.I.T.T. helps.
1) Frequency
Increase how often you train or exercise each week. For
example, progressing from 2 to 3 and then 4 times per week.
S M T W T F S S M T W T F S
  

8. Overload
Overload can be described as…
“making the body work harder than normal, so it adapts
to the extra demands and becomes fitter”
This can be achieved in 4 main ways - the word F.I.T.T. helps.
1) Frequency
Increase how often you train or exercise each week. For example,
progressing from 2 to 3 and then 4 times per week.
S M T W T F S S M T W T F S
   

9. 2) Intensity
Raising intensity means increasing how hard you train or exercise.
For example, running at a faster speed or lifting a heavier weight.
20 Kg lifted 40 Kg lifted
Lifting heavier weights will increase muscle bulk
(hypertrophy) and therefore improve strength.

10. 3) Time
Increasing how long (the ‘duration’) you train or
exercise. For example, going from 15 to 30 and
then to 45 minutes per session.

11. 4) Type
This aspect of overload refers to the type of training or exercise
undertaken to achieve physical fitness goals. Some types of training are
shown below - move your mouse over a box for more information.

12. 4) Type
This aspect of overload refers to the type of training or exercise
undertaken to achieve physical fitness goals. Some types of training are
shown below - move your mouse over a box for more information.

13. Progression
The body cannot adapt overnight to the increased demands placed upon
it by exercise. It can only do this gradually or progressively, otherwise
the following is likely to occur:
 Training too much will result in injury.
 Training too little will result in no fitness benefits.
Lifting very heavy weights too Lifting weights which are too
soon will cause injury to the light will not develop any
muscles and joints. improvements in strength.

14. Progression can be described as…
“gradually building up the level of exercise or training to
ensure that fitness continues to be developed”
This can be achieved in 4 main ways through the principle of overload:
Overload Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
Frequency
(How Often)
x2 x2 x3 x3 x4 x4
Intensity 5 mph 5 mph 6 mph 6 mph 7 mph 8 mph
(How Hard)
Time 20 40 40 50 50 60
(How Long) Mins Mins Mins Mins Mins Mins
Type Jogging Jogging Jogging Jogging Jogging Jogging
(Method) Cycling Cycling Cycling Cycling Cycling Cycling

15. How is Progression Achieved?
 As the body adapts to the demands placed upon it by the extra
training or exercise, it develops better fitness levels.
 Progress to the next level of fitness is achieved by gradually
increasing one or more of the various aspects of overload.

16. How is Progression Achieved?
 As the body adapts to the demands placed upon it by the extra
training or exercise, it develops better fitness levels.
 Progress to the next level of fitness is achieved by gradually
increasing one or more of the various aspects of overload.
Training is developed
through overload, which
means increasing one or
more of…
 Frequency
 Intensity
 Time
…or changing the
 Type
of training.

17. Reversibility
As you already know, to make the body fitter, you must make it work
harder than normal over a prolonged period of time. This means…
 You must keep to a well planned training programme, if you really
want to get fit.
 If you take a break or stop exercising, because of illness or a
holiday, you will need to start again at a lower level.
In short, if you stop exercising the fitness gained will be lost in a third
of the time it took to develop!
Question… A person trains for the London Marathon over a
period of 6 months. If they stop, how long will it
take for this fitness to be lost?
Answer… 2 months

18. Reversibility can be described as..
“the process of losing fitness, soon after stopping
regular training or exercise”
Regular weight training will Stop weight training and
build muscle bulk. muscle bulk will be lost.

19. QUESTIONS?
1. What are the 4 Principles of Training?
2. What does the acronym F.I.T.T stand for?
3. What would happen if you progressed an
exercise program too quickly?