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PE 2 - Unit 2

The document outlines key principles of exercise, including Overload, Specificity, and Progression, as well as the F.I.T.T. principle, which stands for Frequency, Intensity, Time, and Type. It emphasizes the importance of challenging the body to improve fitness, tailoring workouts to specific goals, and gradually increasing exercise demands. The principles work together to create effective fitness routines that promote continuous improvement and prevent injury.

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7 views9 pages

PE 2 - Unit 2

The document outlines key principles of exercise, including Overload, Specificity, and Progression, as well as the F.I.T.T. principle, which stands for Frequency, Intensity, Time, and Type. It emphasizes the importance of challenging the body to improve fitness, tailoring workouts to specific goals, and gradually increasing exercise demands. The principles work together to create effective fitness routines that promote continuous improvement and prevent injury.

Uploaded by

luring.mauricio
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PPTX, PDF, TXT or read online on Scribd
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PRINCIPLES OF

OVERLOAD,
SPECIFICITY &
PROGRESSION AND
F.I.T.T
PATHFIT 2 – Topic II
EXERCISE
A physical activity that is planned,
structured, and repetitive for the
purpose of conditioning the body.
The exercise consists of
cardiovascular conditioning,
strength and resistance training,
and flexibility.

Exercise is also governed by


certain principles.
F.I.T.T Principle
This principle provides a structured approach to designing effective workout
programs. It stands for:

Frequency Intensity
How often you How hard you work
exercise (e.g., 3-5 during exercise (e.g.,
times per week). light, moderate, or
vigorous effort).

Time Type
The duration of each The kind of exercise
exercise session performed (e.g.,
(e.g., 30-60 minutes). running,
weightlifting, yoga).
Principle of OVERLOAD
It states that to improve strength, endurance, or overall fitness, you must
challenge the body beyond its normal level of activity. The increased
demand stimulates the body to adapt, becoming stronger or more efficient.

Key Points:
• Stimulus: The body responds to stress (e.g., heavier weights or faster
pace) by adapting to meet these demands.
• Progressive Overload: The stress should increase gradually to avoid
injury.
• Variety: Changing exercises or techniques can prevent plateaus.

Example:
If you can lift 10 pounds for 12 reps easily, apply overload by:
• Increasing the weight to 12 pounds.
• Adding more repetitions or sets.
• Reducing rest time between sets.
Principle of SPECIFICITY
It states that the body adapts to the type and amount of physical activity it
does. This means that to improve a specific skill or aspect of performance,
you should train in a way that mimics the movements and actions required
for that activity.

Key Points:
• Choose training based on your goals and the sport you play.
• Incorporate movement-pattern specificity into your training.
• Perform exercises that are similar to the movements you'll use in your
sport.

Example:
• If you want to be a strong runner, you should run, not bike and swim .
• If you want to improve your freestyle and butterfly arm action in
swimming, you can use a lat pulldown machine while standing in front
of it .
Principle of
PROGRESSION
It emphasizes that to improve fitness levels, you must gradually increase the
intensity, duration, or type of exercise over time. This allows the body to
adapt to new demands without risking injury or burnout.

Key Points:
● Gradual Increase: Start with manageable levels of exercise and slowly
progress.
● Individualized: Tailor progression based on your fitness level, age, and
goals.
● Consistency: Regularly increasing the challenge ensures continuous
improvement.

Example:
If you’re running 2 miles three times a week, progression could involve:
● Increasing the distance to 3 miles after 2-3 weeks.
● Adding intervals or hill training to boost intensity.
● Reducing rest time between workouts for enhanced endurance.
Combining PRINCIPLE:
The Principle of Specificity, Progression and Overload and F.I.T.T. Principle work
together in building effective fitness routines. Here’s how:
• SPECIFICITY:
Example: If your goal is to improve marathon running, focus on long-distance
running training with similar terrain and pace, rather than just doing weightlifting
exercises.
FITT application: Choose exercise types that directly relate to your fitness goal,
adjusting the "T" (type) component of FITT accordingly.
• OVERLOAD:
Example: Gradually increase the distance you run each week, or add more
weight to your resistance training exercises over time.
FITT application: Incrementally increase the "I" (intensity), "T" (type), or "D"
(duration) aspects of your workout to progressively challenge your body.
• PROGRESSION:
Example: Start with a shorter running distance at a moderate pace and
gradually increase both distance and pace as your fitness level improves.
FITT application: As you adapt to your current training program, systematically
increase any of the FITT components to maintain a progressive overload and
ACTIVITY Time!
THANK
S! DO YOU HAVE ANY
QUESTIONS?

CREDITS: This presentation template was created by Slidesgo, and


includes icons by Flaticon, and infographics & images by Freepik

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