, Principle of Individuality - ANS • Each person must be considered as unique individuals are
unlikely to show precisely the same adaptations to a given training program
• variations in cellular growth rates, metabolism, neuronal, and endocrine regulation leads to
individual variations
Principle of Specificity - ANS • To maximize benefits training must be specifically matched to
the type of activities the person engages in
• Training adaptations are highly specific to the type of activity, volume, and intensity of activity
performed.
K
Principle of Disuse - ANS • Training benefits are lost if training is discontinued or reduced
abruptly
C
• When training is stopped the fitness level will drop to the level that will meet the demands of
daily use.
LO
Principle of Progressive Overload - ANS • Training must work the muscles harder than
normal, as the body adapts the training must progress to a higher level
• All training programs must include the concepts of overload and progressive training
Repetition Maximum (RM) - ANS the maximum amount of weight a muscle can lift for that
YC
specific number of repetitions
Bodyweight Guideline: Barbell Squat - ANS 45% of body weight
Bodyweight Guideline: Universal leg press - ANS 50% of body weight
D
Bodyweight Guideline: Barbell bench press - ANS 30% of body weight
Bodyweight Guideline: Universal bench press - ANS 30% of body weight
U
Bodyweight Guideline: Universal leg extension - ANS 20% of body weight
ST
Bodyweight Guideline: Leg extension - ANS 20% of body weight
Bodyweight Guideline: Universal leg curl - ANS 15% of body weight
Bodyweight Guideline: Upright rowing - ANS 20% of body weight
Overload - ANS For a muscle to gain strength it must be overloaded beyond the point that
they normally function at
Progressive Resistance - ANS As the muscle becomes stronger a proportionally greater
resistance must be applied for further strength increases.
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