Specificity, Training should be relevant and appropriate to the sport or goal being targeted., Progressive Overload, Gradually increasing the workload placed on the body to improve fitness., Frequency, How often training is performed (e.g., sessions per week)., Intensity, How hard the body is working during training., Time (Duration), How long each training session or activity lasts., Type, The kind of training method or activity used (e.g., resistance, aerobic, interval)., Reversibility, Fitness gains are lost when training stops or is reduced., Variety, Including different activities or methods to maintain motivation and avoid boredom., Individuality, Training should be adjusted to suit the needs, abilities, and goals of each individual., Diminishing Returns, As fitness improves, gains will occur at a slower rate., Maintenance, Once achieved, fitness levels can be maintained with less training than was required to improve them., Recovery, Adequate rest is needed between training sessions to allow for adaptation and avoid overtraining..

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