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List and briefly describe each of the five strength training principles.

         The five strength training principles are overload, progression, specificity, arrangement, and breathing. Overload is to see gains in strength you must always stimulate the muscle more than it is accustomed to. Progression is the active muscle must continue to work against a gradually increasing resistance in order to meet overload. Specificity is gains you receive are dependent on the muscle group used, and movement pattern performed. If you are interested in strength gains you want to train with higher weights and closer to your 1 RM. If you are interested in gains in endurance, you should concentrate on lifting lower weights and higher repetitions. Next is arrangement. Arrangement includes the warm-up, the stretch, the workout, and the cool-down. The warm-up should be "sport specific". In other words, if you are performing the bench press, begin your warm-up with a light intensity and perform 8-10 reps. The stretch is important to promote increased blood flow to the muscles, and to increase flexibility, range of motion and decrease the risk of injury. The workout is to work on larger muscle groups first, then smaller muscle groups. The cool-down is there to keep the body active and prevents pooling of blood in the extremities. The cool-down is done at a lower intensity. The last step is breathing. When lifting weight or working muscles against resistance, exhale through the mouth as you are performing the work. It is important to note that failure to breathe correctly during heavy weight lifting may cause drastic increases in blood pressure that may be harmful. These are the five strength training principles.

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