1. PRINCIPLE OF WARM UP = 3-5 minutes of low intensity gross body movements preceding strenuous activity.

• increases body temperature
• increases blood flow
• guards against muscle, tendon, and ligament strains and tears

2. PRINCIPLE OF SAID = Specific Adaptation to Imposed Demands

• The body has the ability to continually improve (adaptation) directly relating to training (specificity) that has a balanced overload (demand).
• Demands of training produces changes in the body called adaptations.
• Adaptations include:
  • improved heart function and blood circulation
  • improved respiratory function
  • improved muscular strength and endurance
  • increase in mitochondria the power house of the cell (ATP)
  • increase in vascularity
  • muscle hypertrophy

3. PRINCIPLE OF OVERLOAD = as the body becomes accustomed to existing work loads, then it is time to increase the frequency, intensity and/ or volume.

• frequency = how often one trains per week
• intensity = degree of the training effort, usually represented as a percentage of one's I RM (repetition maximum).
• volume = amount of repetitions, sets and exercises for a training bout

4. PRINCIPLE OF SUPER-COMPENSATION = the period in which overload is needed.

• individuals differ on:
  • when to overload
  • the amount of overload
  • the type of overload needed to ensure improvement during a training program.

5. PRINCIPLE OF COOL DOWN = 10 minutes of light aerobic activity and stretching.

• assists in the removal of waste products
• increases flexibility
• decreases muscle soreness

National Sports Performance Association (1993). Conditioning specialist and certification course. 189-191.