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The Principles of Fitness Training

The document outlines the key principles of fitness training, including specificity, progressive overload, reversibility, adaptability, individuality, and recovery time, each with examples illustrating their importance. It also distinguishes between health-related fitness and skill-related fitness, detailing their respective components. Additionally, it explains isometric and isotonic exercises, highlighting their definitions and examples.

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6 views3 pages

The Principles of Fitness Training

The document outlines the key principles of fitness training, including specificity, progressive overload, reversibility, adaptability, individuality, and recovery time, each with examples illustrating their importance. It also distinguishes between health-related fitness and skill-related fitness, detailing their respective components. Additionally, it explains isometric and isotonic exercises, highlighting their definitions and examples.

Uploaded by

princessloyola576
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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The Principles of Fitness Training

1. Specificity
 This principle states that training should be tailored to the specific
demands of the activity you’re preparing for. For example, a
marathon runner would focus on long-distance, low-intensity training,
while a sprinter would focus on high-intensity, short bursts of exercise.
The physiological impact here is significant—your muscle fibres,
energy systems, and motor skills adapt in highly specific ways based
on the type of training you undertake.
 Example: Imagine you are a basketball player working on your jump
shot. Practising long-distance running won’t be as beneficial as
exercises that improve your vertical jump, such as plyometrics or box
jumps. This specificity in training ensures that the muscles and motor
skills you need for your sport are the ones being developed.
2. Progressive Overload
 Progressive Overload is the idea that the body only adapts when it’s
challenged beyond its existing capabilities. So, as you become more
comfortable with your exercise routine, it’s crucial to increase the
intensity to continue seeing results.
 Example: You start squatting with 50kg on the barbell and find it
challenging initially. As your strength improves, lifting 50kg becomes
easier, so to continue to make gains, you increase the weight to 60kg,
ensuring that your muscles are continually challenged.
 Note: There are multiple ways to apply progressive overload. The most
obvious is to increase the weight or reps with resistance training and
for cardio to increase your speed or duration.
3. Reversibility
 Remember the saying, “Use it or lose it”? That’s essentially the
Reversibility principle. If you stop exercising or significantly reduce the
intensity and frequency of your workouts, you’ll lose the gains you’ve
made.
 Example: Consider someone who was an avid runner but had to take
a break due to an injury. After a few months of no activity, they find
that they can’t run as fast or as long as they used to, which is a clear
sign of reversibility in action.
4. Adaptability
 The human body is remarkably adaptable and capable of adjusting to
a wide range of conditions or stimuli.
 Example: You’ve always been a runner, but recently you decide to
take up swimming. Initially, it’s a struggle as different muscles are
involved, but after a few weeks, you notice it becomes easier. Your
body has adapted to this new form of exercise.
5. Individuality
 Everyone’s body is different, and as such, responses to fitness training
can vary widely between individuals. Some may experience rapid
gains in strength, while others may find that endurance activities
come more naturally. This principle suggests that customized training
programs, tailored to an individual’s unique physiology, are generally
more effective.
 Example: Two friends decide to start a weightlifting programme
together. After a month, one friend notices significant gains in muscle
mass, while the other sees more improvement in their endurance.
Their bodies respond differently to the same stimuli, emphasising the
principle of individuality.
6. Recovery Time
 Recovery is not just about catching your breath after a strenuous
workout; it’s a critical component for physiological improvements to
occur. During this time, damaged tissues repair, metabolic waste is
cleared, and energy stores are replenished. Ignoring the importance
of recovery time can lead to overtraining, which can suppress the
immune system and elevate the risk of injury.
 Example: An experienced cyclist who trains hard without adequate
rest days starts to notice a decline in performance and frequent colds.
This could be a sign of overtraining and the body’s need for recovery
time to repair tissues and boost the immune system.

FITT Principle

Example:
Health-Related Fitness - refers to the ability to perform daily activities without
undue fatigue and to maintain good health.

HRF Components:
1. Cardiovascular Fitneess/Endurance - ability of the heart and lungs to
deliver oxygen to the body
2. Muscular Strength - ability of muscles to exert force
3. Muscular Endurance - is the ability of a muscle group to exert
repeated muscular contractions against a resistance for an
extended period of time; ability of muscles to perform repetitive
movements
4. Flexibility - range of motion of joints
5. Body Composition - is the relative percentage of muscle, fat, bone,
and other tissues of which the body is composed.

Skill-Related Fitness - focuses on the ability to perform specific physical tasks


efficiently and effectively, particularly in sports or other performance-
oriented activities.

SRF Components:
1. Agility - ability to change direction quickly
2. Balance - ability to maintain equilibrium
3. Coordination - ability to use different body parts together smoothly
4. Power - ability to exert force rapidly
5. Reaction Time - time it takes to respond to a stimulus
6. Speed - how quickly one can move.

Isometric Exercise - involve muscle contraction where the muscle length


remains the same, and there's no movement of the joint.
How it works: You engage the muscles by contracting them against a
resistance, but the body part doesn't move.
Examples: planks, wall squats

Isotonic Exercise: Isotonic exercises involve muscle contraction where the


muscle length changes (shortens or lengthens) while the joint moves.
How it works: You move a joint through a range of motion while engaging
the muscles, and the weight or resistance remains constant throughout the
movement.
Examples: squats, push-ups, bicep curls.

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