Foundations of Personal Fitness

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What You Will Do

• Describe the progression principle and how it
  applies to your fitness plan.
• Recognize the relationship between progression
  and trainability.
• Explain how overtraining and detraining
  contribute to negative health problems.
• Identify ways of optimizing your recovery from
  physical activity or exercise.

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Terms to Know

• progression principle
• overuse injury
• trainability
• training plateau
• detraining

• cross-training
• overtraining
• fatigue
• insomnia
• restoration

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Progression

• You have learned about two principles involved in
  exercise prescription overload and specificity.

In this lesson, you will learn about a third
principle the progression principle.
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Progression

• When acquiring any new skill, you start slowly,
  then progress to more advanced levels.

If you increase all the factors in your FITT at
once, you risk and overuse injury.
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Progression
Stages of Personal Fitness Progress
Initial Stage
Improvement Stage
Maintenance Stage
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Progression

• These factors affect progression

• Your initial fitness level
• Your heredity
• The rate at which you overload your body or
  change your FITT
• Your specific goals
• Your trainability

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Progression

• Trainability is determined, to a large extent, by
  heredity.
• Different people train at different rates.
• Training plateaus are a natural part of the
  training process.

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Progression

• People experience detraining if they lose the
  battle of will when a training plateau occurs.

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Progression

• One measure that can prevent detaining,
  particularly if you are injured, is
  cross-training.

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Progression

• Overtraining is the leading cause of overuse
  injuries and burnout.

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Progression

• Health problems from overtraining include
• Chronic fatigue

• Insomnia

• Constant muscle soreness
• Rapid weight loss
• Loss of appetite
• Elevated resting heart rate
• Elevated blood pressure
• Weakened immune system
• In females, absence of menstrual cycles, and
  possible infertility

Insomnia Sleeplessness
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Progression

• The speed of restoration depends on your FITT.

If you exercise daily, you will need to recover
more quickly than if you worked out every other
day.
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Progression
Factors That Influence Restoration
Age
Experience
Environment
Amount of rest
Nutrition, including fluids
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Lesson 4 Review
Reviewing Facts and Vocabulary

1. Vocabulary Describe the progression principle.
   Why is it important to your personal fitness
   program?
2. Recall What is a training plateau? What effect
   do plateaus have on an individuals fitness
   conditioning?
3. Recall Why do some individuals progress in their
   fitness level at faster rates than others?