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Physical Education 11 Week 4 2nd (Principles of Training)

The document outlines 8 principles of exercise: [1] progressive overload, [2] individualization, [3] regularity, [4] specificity, [5] reversibility, [6] variation and adaptation, [7] rest and recovery, and [8] periodization. The principles emphasize gradually increasing exercise load over time, tailoring programs to individual needs and goals, maintaining consistency, allowing for recovery, and varying routines to promote continued improvement.

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Genalyn Ytario
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236 views12 pages

Physical Education 11 Week 4 2nd (Principles of Training)

The document outlines 8 principles of exercise: [1] progressive overload, [2] individualization, [3] regularity, [4] specificity, [5] reversibility, [6] variation and adaptation, [7] rest and recovery, and [8] periodization. The principles emphasize gradually increasing exercise load over time, tailoring programs to individual needs and goals, maintaining consistency, allowing for recovery, and varying routines to promote continued improvement.

Uploaded by

Genalyn Ytario
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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1 – Principle of PROGRESSIVE OVERLOAD

● Combination of 2 mini principles: Overload & Progression.


● Overload: to improve fitness and strength, the load/demand on the body must be greater
than what the body is accustomed to.
● The load/stress must be outside your comfort zone. In other words, you have to put some
effort and push your body.
● The body will respond to the load by physiologically adapting to it.
1 – Principle of PROGRESSIVE OVERLOAD

● Progression: gradually increasing the load and the stress on the body.
● Progressive overload principle can be achieved by changing the F.I.T.T. parameters:
○ F.I.T.T. = Frequency, Intensity, Time of training (duration), Type (mode) of training
○ Progressive overload can be achieved by increasing frequency, intensity, timing, and
modifying the type of exercise.
● Safe progression of overload is key to achieving positive results from your exercise
program.
2 – Principle of INDIVIDUALIZATION

● Exercise should be very specific to every individual since every person is different.
● Programs should be designed by taking into account every person’s unique
characteristics such as physical abilities, potentials, psychology, body type, age,
gender, physical strength, athletic background, daily stress factors, health and nutrition
factors, etc.
3 – Principle of REGULARITY/ FREQUENCY

● Exercise must be done at regular intervals and be consistent.


● How often you exercise?
● Consistency allows the body to adapt more efficiently and quickly.
● Ideally exercise should be done 3-5 times per week.
4 – Principle of SPECIFICITY

● Exercise should be designed based on your specific goals and needs.


● Also known as the SAID principle (Specific Adaptation to Imposed Demands).
● Specific exercise elicits specific adaptations to create specific training effects.
● In other words, your body adapts to the specific demands on it; therefore, exercises should be
designed to be as close as possible to the specific goals and resemble specific sport movements.
● For example if your goal is long distance running, then your program should include distance
running; on the other hand, if your goal is bodybuilding, then your program should include heavy
resistance training.
5 – Principle of REVERSIBILITY

● The effects of training and body’s adaptations are reversed if training sessions are too
far apart or if there is a long break in exercise.
● Exercising consistently is key to maintaining fitness.
● As your body becomes fitter, you do not have to exercise as much to maintain the
same level of fitness.
6 – Principle of VARIATION & ADAPTATION

● Over time, your body will completely adapt to a specific exercise routine to a point where
your body will reach training plateau.
● To limit reaching training plateau, exercise must be varied and modified.
● Variation in exercise also helps increase motivation and compliance, and helps decrease
risk of injuries by over-training.
7 – Principle of REST & RECOVERY

● During exercise, physiological breakdown of tissues occurs and metabolic wastes accumulate
● The body repairs itself and removes wastes when you rest, eat, and sleep.
● Rest & recovery between exercise sets and sessions are as important as the exercise program itself.
● Not allowing your body to rest and recover properly will lead to decreased performance, injuries, and
fatigue.
● Optimal rest and recovery time is 24-48 hours post training
● Rest and recovery can also be achieved by alternating more strenuous training days with easier training
days, or alternating muscle groups from day 1 to day 2.
8 – Principle of PERIODIZATION

● This principle relates to the long-term plan or goal of an individual.


● It refers to the changes or variations in the training program that are implemented over the course
of a specific period of time, such as a year.
● It is the systematic planning of specific training goals or a specific sport.
● The aim is to achieve optimal improvements in athlete performance at the right time, while
minimizing injury and burnout.
● Periodization breaks training into days, weeks, and months. In some sports, periodization
categorizes training into pre-season, in-season, and post-season.

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