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Week 5

The document outlines key principles of exercise training, emphasizing the importance of overload, progression, specificity, individuality, and reversibility in designing effective exercise programs. It explains how each principle contributes to improving fitness while avoiding injuries and highlights the need for personalized approaches to training. Additionally, it provides examples illustrating the consequences of not adhering to these principles.

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Lynx Dale
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0% found this document useful (0 votes)
9 views5 pages

Week 5

The document outlines key principles of exercise training, emphasizing the importance of overload, progression, specificity, individuality, and reversibility in designing effective exercise programs. It explains how each principle contributes to improving fitness while avoiding injuries and highlights the need for personalized approaches to training. Additionally, it provides examples illustrating the consequences of not adhering to these principles.

Uploaded by

Lynx Dale
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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LESSON

Concept and Introduction


Fitness standards are higher than health standards. People can get fit by
becoming more active. However, you need to practice caution because doing more
is not exactly doing right There are safe and effective principles of exercise training
that can help you improve and sustain your improvements while avoiding injuries.
The following principles are important in designing an exercise program.

Principles of Exercise Training


1. Principle of Overload
It states that the body must work harder than what it is used to in order for it to
adapt. It Implies that exercise is a controlled form of stress that will stimulate the
body to become stronger. For example, in order for a muscle (including the heart
muscle) to get stronger, it must be overloaded or worked beyond the usual load.

Image:https://www.verywellfit.com/thmb/X6C_RyN9_u_JnassqkRfzpcuxR4=/1500x0/filters:no_upscale():max_
bytes(150000):strip_icc():format(webp)/manlifting-5a65ad85ec2f6400371df975.jpg

The exercise science principle of overload states that a greater than normal
stress or load on the body is required for training adaptation to take place. What this
means is that in order to improve our fitness, strength or endurance, we need to
increase the workload accordingly.

2. Principle of Progression
States that the body should experience a gradual increase in workload. If the
principle of overload asks “How hard?” Then the principle of progression asks “ How
soon?” The body will get injured if it experiences a work load that is too hard and too
soon.
The body should be given an ample time to recover and get used to the new
workload. The rate at which the body adapts varies from one individual to another. A
reasonable time frame is to increase the load after two weeks.

However, it is recommended that you do not increase the workload by more than 10% from the previous week.

A gradual and systematic increase in the workload over a period of time will
result in improvements in fitness without risk of injury. If overload occurs too slowly,
improvement is unlikely, but overload that is increased too rapidly may result in injury
or muscle damage. For example, the weekend athlete who exercises vigorously only
on weekends violates the principle of progression and most likely will not see
obvious fitness gains.

3. Principle of Specificity
States that the body will adapt specifically to the workload it experienced.
It implies that improvement of fitness will be limited to the activities that one is
performing. The application of this principles is not only on the movement or activity
performed but to the intensity at which it is performed. A person who trains for a
marathon should not be expected to be able to lift heavy barbells. This principle
highlights the importance of performing a variety of activities to improved overall
fitness.

Image:https://www.verywellfit.com/thmb/Dmjy4x6mN3--Mq6V-H-N1UlLlzk=/700x0/filters:no_upscale():
max_bytes(150000):strip_icc():format(webp)/dv1983007-56a8f3b33df78cf772a22d45.JPG

We've all heard the phrase, "practice makes perfect." Well, this is the principle
of specificity in action. This principle simply states that exercising a certain body part
or component of the body primarily develops that part. The principle of specificity
implies that to become better at a particular exercise or skill, you must perform that
exercise or skill.
4. Principle of Individuality
States that no two persons are the same and their rate of adaptation to the
same workload differs. This principle emphasizes the need to create an exercise
program that is individual-specific. All individuals have different performance goals,
fitness attributes, lifestyle, and nutritional preferences; they respond to exercise and
its physical and social environments in their own unique way. It is therefore essential
that the exercise program cater to these individual needs and preferences.

Image:https://www.verywellfit.com/thmb/lwmmimKI1JlEB1ILgsx71JdCvRY=/700x0/filters:no_upscale():max_bytes(1500
00):strip_icc():format(webp)/455244937-56a8f3b43df78cf772a22d4c.JPG

The principle of individual differences simply means that, because we all are
unique individuals, we will all have a slightly different response to an exercise
program. This is another way of saying that "one size does not fit all" when it comes
to exercise. Well-designed exercise programs should be based on our individual
differences and responses to exercise.

5. Principle of Reversibility
The adaptation that take place as a result of training are all reversible. While
an exercise program requires rest of the body to recover, too much rest may be
counterproductive. It is another way of stating the principle of disuse, if your energy
systems are not utilized, they deteriorate to a level that matches the level of activity.
It indicates that disuse or inactivity results in loss of benefits achieved in overloading.

Image:https://www.verywellfit.com/thmb/liRuhjhQVpyXqWEXvC1j4gVTtnY=/700x0/filters:no_upscale():max_bytes(1500
00):strip_icc():format(webp)/155863389-56a8f3dd5f9b58b7d0f6abd7.JPG

It implies that when it comes to fitness, you do actually "use it or lose it." This
also explains why we decondition or lose fitness when we stop exercise.
How do the principles of exercise apply to individuals training?

One of the easiest ways to see how the principles apply is to discuss what
happens when you don’t apply them properly. This table covers some basics using
examples you are more than likely to encounter at some stage in a fitness or
exercise training.

PRINCIPLE EXAMPLE CONCLUSION


Sue and Sally are both doing
a group fitness class with
weights for the first
Sue and Sally are different
time. Sue is getting a sore
so they are responding
Individuality back, while Sally is getting
differently to the same
sore calves. They both
exercises.
seem to be doing the
exercises in the same way
and at pretty similar weights.
John has been using group John needs to train more
fitness ‘step’ classes a lot to specifically. In order to
get ready for his cycling race improve his cycling he
Specificity
coming up soon. However, must cycle enough to get
his cycling times are not the adaptations he
improving. desires.
Jenny is struggling to walk
Jenny over-reached. The
for two days after a heavy
volume of overload needs
Overload weight training session and
to match her capabilities –
long spin class that she took
back to back ease up girlfriend!
Mary made some great Mary needs to work harder
gains initially when she (more weights on her bar)
started lifting weights. She’s as she has adapted to the
Progressive complaining now that weight loads she has on her bar
training doesn’t work. She long ago, now there simply
hasn’t increased her weights isn’t enough weight to
for the last 3 months cause an adaptation.
Tim should have done
some exercise on his legs
Tim is gutted. He’s worked
(such as cycling/spin) to
for six months to get into the
maintain as much of his
police but since his ankle
fitness as possible while
Reversibility injury four weeks ago his
he recovered from his
running fitness has gone
ankle injury. This would
back to what it was some
have prevented some of
time ago.
the ‘reversing’ of his
fitness.

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