3 Principles of an Exercise Program

Overload

Progression

Specificity

Overload

• Increase exercise more than the normal amount

Progression

• The gradual increase in exercise.

• Threshold of training, target fitness zone, & target ceiling

• F.I.T Formula

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

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)

Specificity

•A specific activity for a specific part of fitness

ExamplesRunning = CardioLifting weights = Muscular Strength

Increasing reps = Muscular Endurance

Stretching = Flexibility