Principles of exercise training

presentation will give you exact idea about various principles of exercise training useful in athletic training, gym and physiotherapy clinics. Student can learn how to improve training at specific time period.

1. Principles of exercise
training
Dipalee Parikh(MPT cardiopulmonary)

2. Objective of the presentation

At the end of the presentation one will
get background about the principles and
learn application of principles.
[email protected]

3. PRINCIPLES

1.OVERLOAD
2.SPECIFICITY
3.REVERSIBILITY
4.VARIANCE
[email protected]

4. OVERLOAD

⚫In order to progress and improve our fitness, we have to put
our bodies under additional stress.
⚫Doing this will cause long-term adaptations, enabling our
bodies to work more efficiently to cope with this higher
level of performance.
⚫Overloading can be achieved by following the acronym
FITT
[email protected]

5. FITT

⚫Frequency: Increasing the number of times you train per week
⚫Intensity: Increasing the difficulty of the exercise you do. For
example, running at 12 km/h instead of 10 or increasing the
weight you are squatting with.
⚫Time: Increasing the length of time that you are training for each
session. For example, cycling for 45 minutes instead of 30.
⚫Type: Increase the difficulty of the training you are doing. For
example progress from walking to running.
[email protected]

6. SPECIFICITY

⚫“YOU GET WHAT YOU TRAIN FOR”
⚫The exercise or training should be specific to muscle group
or energy system you want to improve.
⚫We should also test the components which are important to
individual to see their strengths and weaknesses. With this
information, you can focus on improving your weak points.
[email protected]

7. SPECIFICITY(Cont…)

⚫EXAMPLE:
⚫Weight lifting: anaerobic fitness and strength are vital
⚫Diver: anaerobic fitness, flexibility,balance and power
⚫Marathoner: aerobic fitness, muscular endurance and
cardiovascular endurance


[email protected]

8. REVERSIBILITY


⚫Fitness improvements will be subject to deconditioning, if
they are not maintained.
⚫Basically, if you stop training then the improvements you
have made will be reversed.

USE IT OR LOSE IT!!!
[email protected]

9. VARIANCE

⚫Try to vary your training, to keep you interested and to give
your body a different challenge.
⚫Remember a change is as good as a rest. Many professional
athletes will play a completely different sport in-between
their main season, to keep their fitness up whilst still having
a rest!
[email protected]

10. REFERENCES
1.Kenney WL, Wilmore JH, Costill DL. Physiology of sport and exercise. Human kinetics;
2015 May 19.
2.American College of Sports Medicine. ACSM's guidelines for exercise testing and
prescription. Lippincott Williams & Wilkins; 2013 Mar 4.
[email protected]

11. You can post your questions at
[email protected]