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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