1. Start skating in hilly areas
Skating in hilly areas would make it harder for Jon to move forward since the angle make the gravity works against him. This mean that by skating in hilly areas, Jon would increase the intensity of his skating because he use more muscle strength and energy.
2. Progress
In sport principle, progress refers to the ability of the person to increase his/her performance in doing the sport-related activities.
For example, let's say that in the beginning of the training you could only run for 1 mile before running out of breath. If by the end of the training program you can run for 5 miles before running out of breath, we can say that you are experiencing a progress.
3.progressive overload
Progressive overload refers to the gradual increase of efforts or stress that being put on your body in order to increase your physical abilities.
Progressive overload is aimed to make your body start to adapt to new challenges (which harder than your previous capacity). If this being done over a long period of time, your body will keep developing and adapting to make it able to do better performance compared to what you've done in the past.
4. body composition
Body composition in fitness refers to the percentages of muscle, water, bones, and fat that a person has in his/her body.
Different body composition is required for different type of Sports. But, the majority of sports tend to be dominated by athletes that have lower fat and high muscle mass in their body.
5. Type
in the FITT principle, type refers to The type of exercise that you do to achieve your goal. From the example above, we know that Jose wants to increase his upper body strength.
In order to achieve this, Jose needs to do types of exercises that specifically target upper body strength, such as pull ups, squats, Rowing, etc.
