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9 Principles of Exercise

Exercise provides numerous health benefits such as aiding growth, improving strength, preventing aging, developing muscles and cardiovascular system, and promoting weight loss or maintenance. There are two main types of exercise - aerobic exercise and anaerobic exercise. Aerobic exercise is moderate intensity and long duration, using oxygen for energy production. Anaerobic exercise is high intensity for short durations, breaking down glucose for energy without oxygen. The 9 principles of exercise are regularity, overload, progression, specificity, variety, adaptation, recovery, periodization, and reversibility.

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Charlo C. Cabural
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569 views

9 Principles of Exercise

Exercise provides numerous health benefits such as aiding growth, improving strength, preventing aging, developing muscles and cardiovascular system, and promoting weight loss or maintenance. There are two main types of exercise - aerobic exercise and anaerobic exercise. Aerobic exercise is moderate intensity and long duration, using oxygen for energy production. Anaerobic exercise is high intensity for short durations, breaking down glucose for energy without oxygen. The 9 principles of exercise are regularity, overload, progression, specificity, variety, adaptation, recovery, periodization, and reversibility.

Uploaded by

Charlo C. Cabural
Copyright
© © All Rights Reserved
Available Formats
Download as PPTX, PDF, TXT or read online on Scribd
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EXERCISE

Any bodily activity that
enhances or maintains physical
fitness and overall health and
wellness.
BENEFITS
 aid growth
 improve strength
 preventing aging
 developing muscles and the cardiovascular
system
 honing athletic skills
  weight loss or maintenance
Two types of exercise

• Aerobic Exercise
• Anaerobic Exercise
Aerobic exercise

• This is moderate in intensity,


Undertaken for a long duration.
Aerobic means “with oxygen” and
refers to use of oxygen in a muscle’s
energy- generating process.
EXAMPLE OF AEROBIC EXERCISE

• Walking or hiking.
• Jogging or running.
• Biking.
• Swimming
Benefits of Aerobics exercise
• Increase maximal oxygen consumption
• Improvement of
cardiovascular/cardiorespiratory function
• Lower heart rate and blood pressure at any level
• Increased threshold for lactic acid accumulation
• Reduced body fat and improved weight control
Anaerobic Exercise

Any activity that breaks down glucose for


energy without using oxygen. Generally,
these activities are of short length with
high intensity. The idea is that a lot of
energy is released within a small period of
time, and your oxygen demand surpasses
the oxygen supply.
Examples of Anaerobic Exercise

• high intensity interval training (HIIT)


• heavy weight lifting.
• calisthenics, like plyometrics, jump
squats, or box jumps.
• sprinting (while running, cycling, or
swimming)
Benefits of Anaerobic Exercise

• Anaerobic exercise helps boost


metabolism as it builds and maintains
lean muscle.The more lean muscle you
have, the more calories you'll burn
during your next sweat session. High-
intensity exercise is also thought to
increase your post-workout calorie burn
9 Principles of exercise

1. Regularity
2. Overload
3. Progression
4. Specificity
5. Reversivility
9 Principles of exercise

6. Variety
7. Adaptation
8.Recovery
9. Periodization
Regularity
• The benefits of exercise only last when
you exercise regularly. This makse your
body to adapt to muscles stimulation.To
maintain effective results you must
exercise persistently. Also you should
implement regularity in your work/rest
pattern and eating.
Overload

• To provide your body enough


motivation to cause alteration, you
must reach boundaries of your
extent of movements
Progression
• To get effecient your exercise net to
get progressively demanding .This
means your exercise should increase
gradually.
Specificity

• Perform exercises that are applicable


to the body part that you want to
develop and improve.
Variety

• While selectivity is important, variety


helps you get excited about your exercise
regime.Even the most perfect exercise
will become sour after a while.
Adaptation

• The ability of the body to adjust on the


different exercise you are doing.The
amount of momentum the body can
make depends on the onsistency of work
out, adequate rest and nutrition.
Recovery

• This plays a vital role in the human


exercise, even every individual is
different, yo need to have rest after
strenous works.
Periodization

• Before engaging in exercise, it is really


important for you to set the goals and
targets for you to identify immediately
the specific body movements you will
do.Simply periodization is planning.
Reversivility

• Means that an athlete can lose the effects of


training when they stop, and can gain the
effects when they begin to train again.
Detraining occurs within a relatively short
time period after an athlete ceases to train.

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