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Activity
Overload Principle
Doing more than
normal is
necessary for
benefits
e.g., strength,
muscular
endurance,
cardiovascular
endurance,
flexibility
Concepts of Physical Fitness 14e
Principle of Progression
Overload should occur in a gradual
progression rather than in major
bursts.
Could result in excessive soreness
or injury if you fail to adhere
Most effective training = sessions
become progressively more
challenging over time.
Concepts of Physical Fitness 14e
Principle of Specificity
Must overload for specifically what you
want to benefit
Examples:
Strength-training does little for
cardiovascular fitness.
Flexibility training does little for body
composition.
Principle of Reversibility
Overload principle in reverse
Use it or lose it!
Some evidence exists that you can
maintain health benefits with less
physical activity than it took to
achieve them.
Dose-Response
Relationship
The more physical activity you perform,
the more you benefit.
There are exceptions to this rule.
OLD CONCEPT
OF TRAINING
REVISED
CONCEPT OF
TRAINING
AMOUNT OF ACTIVITY
Concepts of Physical Fitness 14e
AMOUNT OF ACTIVITY
Concepts of Physical Fitness 14e
10
Moderate Amounts of PA
13
14
Principle of Individuality
Benefits of physical activity vary for
each person.
Individuals have unique characteristics
Heredity
Age
Gender
Ethnicity
Lifestyles
Current fitness and health status
Other factors
Concepts of Physical Fitness 14e
15
FITT Formula
Frequency
Intensity
Time
16
17
18
19
20
Reflective Learning
Assess your current level of PA.
What activities (lifestyle) can you
start doing that are at least of
moderate intensity?
How feasible is it to go up to
Level 2 or Level 3 of PA pyramid?
Concepts of Physical Fitness 14e
21