Key Principles of Physical Fitness and Training

Overload Principle

Concept that you must perform exercise in greater than normal amounts (overload) to make improvement in physical fitness.

Pace

A consistent rate/speed of movement (e.g. jogging the mile at a steady speed without stopping). It can be helpful in achieving or maintaining fitness when exercising for extended periods of non-stop exercise.

Personal Fitness Plan

An individualized plan that helps to ensure one achieves his/her fitness goals.

Prevention

Making good decisions which promote health and wellness, which reduce your risk for development of diseases such as Type II Diabetes, heart disease, cancer, etc. (e.g. eating a healthy diet combined with regular daily exercise).

Progression Principle

A training principle that establishes increases in the amount and intensity of physical activity needed to improve one's fitness over a period of time (e.g. jogging for 10 minutes for 2 weeks, increasing to 15 min./day for the next two weeks and so forth).

Ready Position

Completely prepared for immediate action (Athletic Stance).

Resistance Training

A form of strength training in which each exercise/repetition is performed against an opposing force (e.g. weightlifting, push-ups).

Risk Factors

Something that contributes to illness. A person's habits, genetic makeup or personal history that increases the probability of diseases or harm to one's health. (e.g. A high fat diet, smoking, excessive alcohol, sedentary lifestyle, being overweight).

Sedentary Lifestyle

Living one's life by remaining inactive without daily exercise. (e.g. excessive T.V. watching or surfing the internet).

Specificity Principle

A training principle focused on utilizing specific exercises to improve an individual's fitness goal or athletic skills. (e.g. one wanting to improve on free throws practices free throws; to improve your upper body strength you perform extra push ups, bench press, etc.).

Stress

The body's response to changes around it. Excessive stress can have a negative impact on your health. Exercise can help reduce mental stress.

Time Under Tension

Total amount of time a muscle group is activated during a set. Increasing time under tension can be a way to promote muscle growth.