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The principle of specificity states that the type and intensity of training should match the specific demands of the sport. For example, if the sport is weightlifting, the training program should focus on exercises that target the specific muscle groups used in weightlifting and gradually increase the intensity and weight used in the exercises.
To develop an effective exercise program, you should first assess your current fitness level and set specific, measurable goals. Next, you should create a program that includes a balance of cardio and strength training, and includes exercises that target all major muscle groups. It's important to schedule in rest and recovery days, and to progressively increase the intensity and difficulty of the exercises over time. Lastly, consult a professional if needed.
The FITT principles stand for Frequency, Intensity, Time, and Type. They are used to guide the design of an exercise program. In relation to running, frequency refers to how often you run, intensity refers to how hard you run, time refers to how long you run for, and type refers to the type of running you do (e.g. interval training, steady-state running).
Four reasons why it is important to cool down after each workout are:
To prevent blood from pooling in the legs by slowing down the heart rate and blood flow.
To reduce muscle soreness and stiffness by stretching out muscles.
To reduce the risk of injury by slowing the body down gradually.
To improve flexibility by helping to relax muscles and joints.