PRINCIPLES OF

EXERCISE TRAINING
TERMINOLOGY
MUSCULAR
STRENGTH
Muscular strength refers to the ability of a
muscle or muscle group to exert force
against resistance.

1RM- one-repetition maximum

MUSCULAR POWER
Muscular power is a combination of muscular
strength and speed, and refers to the ability of
a muscle or muscle group to generate the
maximum amount of force in the shortest
amount of time.
MUSCULAR
ENDURANCE
Muscular endurance refers to the ability of a
muscle or muscle group to perform repetitive
movements or contractions over an extended
period of time without fatigue.
AEROBIC POWER
Aerobic power refers to the ability of the
body to produce energy and sustain
physical activity for an extended period of
time through the efficient use of oxygen.
ANAEROBIC
POWER
Anaerobic power refers to the ability of the
body to produce energy quickly and sustain
high-intensity physical activity for short
periods of time through the breakdown of
stored energy sources in the absence of
oxygen.
GENERAL PRINCIPLE
OF TRAINING
PRINCIPLE OF
INDIVIDUALITY
The principle of individuality states that
each person's fitness program should be
tailored to their individual needs and goals
PRINCIPLE OF
SPECIFICITY
The principle of specificity states that the
adaptations made by the body during
exercise are specific to the demands
placed on the body during that exercise.
PRINCIPLE OF
REVERSIBILITY
The principle of reversibility in exercise
training states that if an individual stops or
significantly decreases their training, they
will lose the fitness adaptations gained from
that training.
PRINCIPLE OF
PROGRESSIVE OVERLOAD
Progressive overload is a principle in
exercise training that involves gradually
increasing the demand placed on the
body during physical activity. This can be
achieved by increasing the weight, reps,
sets, or intensity of an exercise over time.
PRINCIPLE OF
VARIATION
The principle of variation refers to the idea that
in order to make continued progress and avoid
plateaus in fitness, the body needs to be
constantly challenged with new and different
types of exercises.
 RESISTANCE
TRAINING PROGRAMS
IMPROVING STRENGTH,
HYPERTROPHY, AND POWER
Resistance programs aimed at improving strength
should involve repetitions with both concentric
(CON, muscle shortening) and eccentric (ECC,
muscle lengthening) actions. Isometric
contractions play a beneficial, but secondary, role
and may be included as well.
TYPES OF RESISTANCE
TRAINING
Resistance training can use static contractions,
dynamic contractions, or both.
STATIC-CONTRACTION
RESISTANCE TRAINING
It is also called isometric training.
FREE WEIGHTS
VERSUS MACHINES
ECCENTRIC TRAINING
VARIABLE-RESISTANCE
TRAINING ISOKINETIC
TRAINING PLYOMETRICS
ELECTRICAL STIMULATION
CORE STABILITY AND
STRENGTH
 ANAEROBIC AND
AEROBIC POWER
TRAINING PROGRAMS

The anaerobic and aerobic systems are utilized

during training and athletic performance. The
extent to which each system is used depends upon
the activity or sport participated in, and they will all
fall along an Energy Continuum.

The primary emphasis for the short sprints is on

training the ATP-PC system For longer sprints and
middle distances, the primary emphasis is on the
glycolytic system; and for the longer distances, the
primary emphasis is on the oxidative system.
Anaerobic power is represented by the ATP PCr and
anaerobic glycolytic systems, while aerobic power
is represented by the oxidative system.
ATP-PCr system
Glycolytic System
Oxidative System
INTERVAL TRAINING
interval training program is similar to that used
in resistance training and includes the terms
sets, repetitions, training time, training distance
and frequency, exercise interval and rest of
active recovery interval. Interval training o
frequently prescribed in these terms as
illustrated in the following example for a middle
distance runner.

Set 1:5 x 400 m (436yd) at 75's (90's slow jog)

Set 2:6 x 800 m (872 yd) at 180s (200s jogs)

interval training procedures for each sports

event by first selecting the or mode of training
and then manipulating the following primary
variables to fit the sport and athlete
 Rate of the exercise interval
Distance of the exercise interval
Number of repetitions and acts during
each training session
Duration of the rest or active recovery
interval
Type of activity during the active
recovery interval
Frequency of training per week
EXERCISE INTERVAL
INTENSITY
One can determine the intensity of the exercise interval either by
establishing a specific duration for a set distace, as illustrated in our
previous example for set 1.75 for 400 m), or by using a fixed percentage of
the athlete's maximal heart rate (HR). Setting a specific duration is more
practical, particularly for short sprints. One typically determines this by
using the athlete's best time for the set distance and then adjusting the
duration according to the relative intensity that the athlete wants to
achieve, with 100% equal to the athlete's best time. As an example, to
develop the ATP-PCr system, the intensity should be near maximal (eg 90-
98%); to develop the anaerobic glycolytic system, it shall be high (eg, 80-
95%): and to develop the aerobic system, it should be moderate to high
(e.g. 75-85%) These estimated percentages are only approximations and
are dependent on the athlete's genetic potential and fitness level, duration
of the interval (eg, 10s vs. 10min), number of repetitions and sets, and
duration of the active recovery interval.
DISTANCE OF THE
EXERCISE INTERVAL
The distance of the exercise interval is determined by the
requirements of the event, sport, or activity. Athletes who run
or sprint short distances, such as track sprinters, basketball
players and soccer players, will utilize short intervals of 30m
to 200m (33-219 yd), although a 200m sprinter will frequently
ran over distances of 300 to 400 m (328-157). A 1,500 m
runner may run intervals as short as 200 in to increase speed;
but most of his or her training would be at distances of 400 to
1,500 m (437-1,640 yd), or even longer distances, to increase
endurance and decrease fatigue or exhaustion in the race.
NUMBER OF REPETITIONS
AND SETS DURING EACH
TRAINING SESSION
The number of repetitions and sets will also be
largely determined by the needs of the sport,
event, or activity. Generally, the shorter and
more intense the interval, the greater should be
the number of repetitions and sets. As the
training interval is lengthened in both distance
and duration, the number of repetitions and
sets is correspondingly reduced.
DURATION OF THE REST
OR ACTIVE RECOVERY
INTERVAL
The duration of the rest or active recovery interval will
depend on how rapidly the athlete recovers from the
exercise interval. The extent of recovery is best determined
by the reduction of the athlete's heart rate to a
predetermined level during the rest or active recovery
period.
TYPE OF ACTIVITY
DURING THE ACTIVE
RECOVERY INTERVAL
The type of activity performed during the activity recovery
interval for land-based training can vary from slow walking
to rapid walking or jogging, la the pool, slow swimming using
alternative strokes or the primary stroke is appropriate. In
some cases,usually in the pool, total rest can be used.
Generally, the more intense the exercise interval, the lighter
or less intense the activity performed in the recovery interval.
As the athlete becomes better conditioned, he or she will be
able to increase the intensity of the exercise internal or
decrease the duration of the rest interval, or both.
.
FREQUENCY OF
TRAINING PER WEEK
The frequency of training will depend largely on the
purpose of the interval training. A world-class sprinter or
middle-distance runner typically works out fine to seven
days a week, although not every workout will include
interval training. Swimmers use interval training almost
exclusively. Team sport athletes can benefit from two to
four days of interval training per week when interval
training is used only as a supplement to a general
conditioning program.
Continuous Training
Continuous training involves continuous activity
without rest intervals. This can vary from long, slow
distance (LSD) training to high intensity endurance
training Continuous training is structured primarily to
affect the oxidative and glycolytic energy systems.
High-intention continuous activity is usually
performed at intensities representing 85% to 95% of
the athlete's HR For swimmers and track and cross-
country athletes.
INTERVAL-CIRCUIT
TRAINING
Interval circuit training combines interval and circuit
training into one workout. The circuit may be 3,000 to
10,000m in length, with stations every 400 to 1,600 m
(437-1,750 yd). The athlete jogs, runs, or sprints the
distance between stations; stops at each station to
perform a strength, flexibility, or muscular endurance
exercise in a manner similar to that actual circuit
training and continues on, jogging, running or
sprinting to the next station. These courses are
typically located in parks or in the country where there
are many trees and hills. Such a training regimen can
benefit almost any type of athlete and provide
diversity to what might be as otherwise monotonous
mining regimen.