7 PRINCIPLE OF TRAINING

3. 7 PRINCIPLES OF TRAINING

4. INDIVIDUAL
NEEDS

5. MATCHING TRAINING TO THE REQUIREMENTS OF AN INDIVIDUAL.
1.Body Build
2.The sport (and position played)
3.Your aims
4.Current fitness levels/ Age/ Gender.
People respond differently to exercise so in
order to maximise the benefits, therefore training
programmes should be built around the person’s
needs and capabilities.
INDIVIDUAL NEEDS

6. SPECIFICITY

7. MATCHING TRAINING TO THE
REQUIREMENTS OF AN ACTIVITY.
 Example: a shot putter would train
differently to a runner.
 There is a need for specific training within
a sport too…
 A goal keeper would train differently to an
outfield player.
 A sprinter would train on SPEED while a
long distance runner on CV.

8. ▶ YOU NEED TO TRAIN SPECIFICALLY TO
DEVELOP THE RIGHT…
• muscles – if your sport requires a lot of running, work mainly on
your legs.
• type of fitness – do you need strength, speed, stamina or a
combination?
• skills – you need to practice any relevant skills like kicking, serving
and passing.
Remember that:
specific individuals respond differently to the same
exercise. Training may need to be adapted to suit the
needs of different participants.

9. PROGRESSIVE
OVERLOAD

10. Gradually increase the amount of overload so as to gain fitness
without the risk of injury
Unless the body is subjected to increased demands, improvements in
physical fitness will not be made.
•If a PEP is to be effective, it must place increased & specific
demands on the body.
•If training levels remain the same, then the programme will only be
maintaining the participants level of fitness, not improving it.
Exercise needs to continually overload the body if
positive adaptations (change) are to continue to take
place.

11. REST AND
RECOVERY

12. Rest: The period of time allocated to recovery.
The body is able to change and adapt to the stress of
the workout.
Recovery: The time required to repair damage to the body
caused by training or competition.
It can be improved in a variety of ways, such as
effective nutrition and hydration, light aerobic exercise and
stretching sessions.
Rest and recovery are required to allow the
body time to adapt to exercise.

13. ▶Adaptation is reacting to a hard training session by
increasing the ability to
cope with future gruelling sessions.
Rest and recovery are required to allow the
body time to adapt to exercise.

14. FITT
FREQUENCY
INTENSITY
TIME
TYPE

15. FITT
• Exercise must be observed in accordance to the intensity,
duration and frequency of the specific activity.
• The FITT principle is used to help plan training sessions
over short, medium and long periods of time.

16. F – Frequency
How regularly/ how many times a week?
refers to the number of exercise sessions and
individual performs per week
I – Intensity
How hard you train
indicates how hard the exercise can be
performed.
T – Time
How long each session must be?
refers to the length of each exercise
T – Type
(yoga, jogging, boxing, skipping
Specific training you do

18. REVERSIBILITY

19. Adaptations which occur through exercise are reversible, so when training is stopped for prolonged
periods the adaptations from previous exercise will be lost.
▶Training effects are reversible.
▶Strength and speed are gradually lost with muscles losing their tone
and size, commonly known as: Muscular Atrophy
IF YOU DON’T USE IT, YOU LOSE IT!

22. ACTIVITY 1 : LET’S EXPLAIN IT!
OPEN YOUR GOGGLE CLASSROOM AND ANSWER THE
ACTIVITY POSTED (GOOGLE FORM)