Principles of Exercise
Overload: This principle says if you do a little more than you are accustomed to, then you will increase fitness.
For example: If you are used to walking for 20 minutes every day at a brisk pace and today you walk for 25 minutes at a brisk pace. This is more than you are accustomed to and will increase your cardiovascular fitness.
Progression: This principle says by gradually increasing the frequency, intensity or time you perform a physical activity you will increase your fitness.
For example: You normally play half court basketball 3 times a week for 30 minutes. If next week you increase to playing 4 times (frequency) a week for 30 minutes and then after a week or two of that increase to 5 times per week. You would be using progression and would increase your muscular endurance, cardiovascular endurance and most likely your basketball skills.
Another example: If you start playing basketball against a little more difficult players next week for 30 minutes on 3 days. Then after you get better at playing them, the next week you challenge some even more difficult players to a game for 30 minutes on 3 days. This is using progression to gradually increase the intensity of play.
Additional example: This time you start playing basketball for 35 minutes on 3 days a week. Then after you get used to playing for that long, the next week you go to 40 minutes for 3 days a week. After you adjust to 40 minutes, then go to 45 minutes for 3 days a week. This example uses progression by gradually increasing the time you are playing to increase your fitness.
Specificity: This principle says that you must do a specific activity in order to gain specific results.
For example: If you want to get better at push ups, you must practice doing push ups. If you practice soccer, it may not particularly help you with improving your push ups.