Principles and Methods of Fitness Training

Training is a systematic method of physical conditioning. It follows a systematic process of repetitive,

A. INDIVIDUAL DIFFERENCES – Performers respond differently to the same training. This is due to
factors such as age, sex, the individual’s state of training, the characteristics that athletes have inherited
from their parents/genetic, their personal commitment, their level of physical and mental maturity.

No two individuals are exactly alike. All individuals have different performances, fitness attributes,
lifestyles, nutritional preferences, and they respond to exercise and its physical and social environments
in their own unique way. It is therefore essential that the exercise programs cater to these individual
needs and preferences.

B. ADAPTATION/USE – Is the way the body responds to the training program. The parts of the body
that are actively stressed during exercise adapt to those stresses, leading to an increase in performance.

C. OVERLOAD- Indicates that doing “more than the usual” is necessary if benefits are to occur. In
order for the muscles (including the heart muscles) to get stronger, it must be overloaded or worked
against a load greater than the usual. It relates to the Principle of Use/Adaptation in that your energy
systems must be stressed beyond their normal levels of activity if they are to improve. For the body’s
systems to make these adaptations, they must be overloaded. Just taking part in an activity will not
cause any improvements in fitness, as the body will not be stressed to a greater extent than normal.

For physical activity to be effective, it must be done with enough frequency, intensity, and time or
duration, and in consideration to the type of activity, or otherwise known as the FITT Principle.
• Frequency – (how often) it is the number of times one should exercise in a week. According to
studies, for one to achieve something out of ones physical fitness activity, one should exercise at least 3-
4 times in a week. Increased frequency may be necessary for those training for competition.

• Intensity – ( how hard ) it is defined as the difficulty level or how vigorous and exercise should
be. This is probably the most critical of the different factors that determine the amount of positive
physical change to take place.

• Time/Duration – (how long) the length of time at which the exercise program is executed. An
average work-out will last between 15-45 minutes to an hour. The intensity of an exercise is inversely
proportional to the duration. As the intensity increases, duration decreases and vice versa.

• Type – the type of activity or exercise which in general are focused on cardio and resistance
training.

D. PROGRESSION – As one reaches his fitness potential, the rate of improvement begins to plateau.
Hence, the overload imposed on an athlete must be progressive.

For the initial stage of training, the habitually sedentary individuals should have a mild to moderate
entry into the program. As the body begins to adapt to the exercise routine, the intensity, duration, and
or frequency may be increased so as to keep up with the improvement of the body.

It is important to progress slowly, as too rapid progression may contribute to the development of
overuse injuries.

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E. REVERSIBILITY/DISUSE- The adaptation that take place as a result of training are all reversible.
Adaptation to endurance training can be lost more quickly than it takes to achieve them while strength
gains are lost more slowly. The principle of reversibility is another way of stating the principle of disuse.
If your energy systems are not utilized, it deteriorates to a level congruent to your level of activity. It
indicates that disuse or inactivity results in loss of benefits achieved in overloading.
In order to maintain a desired level of fitness, you need to continue to provide an exercise overload.
Unfortunately, we cannot “bank” fitness neither can we “store” fitness. Continuous
work/exercise/participation in different physical activities is required to maintain a certain level of
fitness.

F. SPECIFICITY – In order for a training program to be effective it must be specific for the sport and
position of the performer. It indicates that you must train a specific energy system and a specific muscle
or muscle groups in order for the desired improvement to occur.

2 Types of Specificity

 Metabolic Specificity - involves training a specific energy system.

 Neuromuscular Specificity – involves a training specific muscle or muscle group.

Special Considerations:

 The program must be specifically planned or geared towards improvement of the sports itself.

 The program must be geared specifically to the individual using it.

G. RECOVERY – refers to the amount of time the body should be allowed to rest and recover from
fatigue before the next activity begins.

It is during the recovery session that adaptation to training takes place. Recovery sessions may not
necessary mean complete rest. Periods of lower intensity activity will allow the body to adapt without
increasing the stress placed on it. These periods are excellent opportunities for work on technique and
tactics.

H. VARIATION – Refers to the need of the body to undergo changes. If training programs are
repetitious, athletes can soon become bored and lose their motivation.

I. TIME PATTERN – Exercises should be done anytime of the day when it is convenient for the
individual and it should be governed by the preference and the timetable of the individual.
 FORMS OF RESISTANCE TRAINING

Resistance training works by causing microscopic damage or tears to the muscle cells, which in turn are
quickly repaired by the body to help the muscles regenerate and grow stronger. The breakdown of the
muscle fiber is called "catabolism," and the repair and re-growth of the muscle tissue is called
"anabolism." Importantly, your muscles heal and grow when you are not working out, and so that is why
it is necessary to leave time between workouts for recovery (Principle of Recovery/Recuperation).

Resistance training is any exercise that causes the muscles to contract against an external resistance
with the expectation of increases in strength, tone, mass, and/or endurance. The external resistance can
be:

• dumbbells

• rubber exercise tubing

• your own body weight

• bricks

• bottles of water

• any other object that causes the muscles to contract

Source: https://www.emedicinehealth.com/strength_training/article_em.htm

ADDITIONAL RESISTANCE TRAINING TERMS THAT YOU NEED TO KNOW

• Reps (repetitions) - the number of times you perform a specific activity/exercise

• Set - the number of cycles of reps that you complete

• Rest - the time spent resting between sets for muscles to recover.