Principles of Exercise Training and Adaptations

1. Exercise, Training
and Adaptations
• Principlesof Exercise Training
• Adaptationsto Aerobic and Anaerobic
Training
• Fallaciesabout Exercise
• Prescriptionsof Exercise to Healthand
Fitness
• Factors affectingPhysiologic Function

2. Principles of
Exercise
Training

3. 01
03 04
02
Explain the different
principles of exercise
training
Objectives:
Describe the aerobic
and anaerobic training
Identify basic principles
of exercise training
Apply the basic
training of exercise in
a clinical way

4. What is the importance of
being physically fit?
Your fitness is an indicator whether
or not you have the ability to do and
enjoy the physical activities you do
every day and your ability to meet
physical demands of daily life and to
resist diseases.

5. Exercise Training
Exercise is the systematic, planned performance of bodily movements,
postures or physical activities intended to provide a means to:
Remediate or prevent impairments
Improve, restore or enhance physical function
Prevent or reduce health related risk factors
Optimize overall health status, fitness or sense of well being
Training is a systematic process in which athletes improve their fitness to
meet the demands of their sport/ activity.

6. Your fitness expedition should include well-planned
activities. To progress in fitness, one needs to have a
fitness goal that is wisely set. This means that it
should be a real perceptible goal which you can
really achieve within a period of time.
How do we progress in our fitness
level?

7. ● According to PHDE, The principles of training help to guide the trainer in selecting
the correct training type and method in creating training sessions that will improve
performance. They help the trainer choose the workload for the athlete to ensure they
are not levelling out or failing to improve. The trainer uses them in order to ensure
their training matches competition and is specific to the adaptations needed.
● The training principles help to ensure the athlete does not lose physiological
adaptations due to inactivity and helps to ensure the athlete is provided with a wide
variety of activities that are still relevant to their competition needs.
● These principles help guide the trainer in selecting the correct training intensity so
that the athlete is training in the right training zone, whether this be the aerobic or
anaerobic zone. And finally, the principles of training ensure the trainer includes a
warm up and cool down to help prevent injury and speed the recovery process.
What is the importance of Principles
of Training?

8. Principles of Training
• I-ndividuality
• S-pecificity
• P-eriodization
• O-verload
• R-eversibility
• T- rainability

9. The Principle of Individuality maintains that no two
individuals will benefit from exercise exactly the
same way physically or psychologically. Differences
in genetics, age, experience, body size, and health
status can all affect the outcomes of a workout.
Individuality

10. Specificity Principle: Only the body parts, muscles,
or systems involved in a workout will be
experiencing training (American College of Sports
Medicine, 2013).
Specificity

13. Periodization is defined as the planned manipulation
of training variables (load, sets, and repetitions) in
order to maximize training adaptations and to
prevent the onset of overtraining syndrome.
Periodization

18. Overload
Overload: According to the principle of overload, an
individual must work (“load”) the body using a step-by-step
increase in physical activity duration, time, and/or intensity
in order to facilitate optimal fitness improvements (American
College of Sports Medicine, 2013). This step-by-step
increase is often known as progression.

20. Individuals may lose the beneficial effects of training when
participation in an exercise program is terminated (i.e.,
fitness gains are reversed; colloquially known as “use it or
lose it”).
Reversibility

21. An individual's ability to learn quickly and pick up on
training. Will this person be able to successfully complete
the training program and go on to be a fully-contributing,
or even high-performing, employee.
Trainability

22. You have to consider the health-related fitness
components when planning. The goal of health-
related fitness is the prevention of diseases such as
the lifestyle diseases. To do this, you need to follow
training principles and guidelines to achieve your
goal without sustaining any injury.
Training guideline and FITT
Principle

23. FITT Principle: The exercise training principle which
outlines how an individual may design and monitor their
individualized exercise program (American College of Sports
Medicine, 2013).
FITT Principle

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1. Frequency: How often the individual performs the targeted
exercise or physical activity.
2. Intensity: How much work or effort is exerted during a
physical activity period (may be measured in a variety of
ways such as heart rate, RPE, MET value, etc.).
3. Time: Duration of physical activity or exercise bout.
4. Type: Specific physical activity mode or exercise which an
individual chooses to engage in (i.e. aerobic exercise,
resistance training, sports-specific activity, etc.).

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36. Adaptations
to Aerobic
and
Anaerobic
Training

37. Cardio Respiratory Endurance
• Ability to sustain prolonged, dynamic exercise
• Improvements achieved through multisystem adaptations
(cardiovascular, respiratory, muscle, metabolic)
Endurance training
• Maximal endurance capacity = VO2max
Submaximal endurance capacity
• Lower HR at same submaximal exercise intensity
• More related to competitive endurance performance
Adaptations to Aerobic and Anaerobic
Training

38. Aerobic (endurance) training leads to:
• improved blood flow, and
• increased capacity of muscle fibers to
generate ATP.
Anaerobic training leads to:
• increased muscular strength, and
• increased tolerance for acid–base
imbalances during highly intense effort.
Aerobic vs Anaerobic Training

39.  Workouts with a primary focus on
aerobic exercise are beneficial because
they burn fat, improve cardiovascular
health and fitness, and improve the
body's ability to recover and repair after
intense exercise.
Why Aerobic Exercise?

40.  Aerobic workouts increase the size and
number of these Type I muscle fibers,
which improves endurance performance.
Changing the Composition of
Muscle Fibers

41.  The underlying distinction between
aerobic and anaerobic exercise is the use of
oxygen for energy. During aerobic
workouts, oxygen is flowing through the
body and to the muscles which result in
the production of more blood vessels (to
carry that oxygen). It also increases the
size of blood vessels.
More, Bigger Blood Vessels

42.  Aerobic workouts trigger important metabolic
changes in muscle tissue, including an increase
in mitochondria and the protein myoglobin.
Mitochondria, the powerhouses of the cells, are
necessary for creating ATP for energy.
Myoglobin, on the other hand brings in the
oxygen needed for that process. These changes
improve the aerobic capacity of muscles.
More Mitochondria, More Myoglobin

43.  All of these changes from aerobic activity
lead to a better ability to burn fat. Greater
blood flow to the muscle tissue, more
oxygen transport, larger numbers of
mitochondria, and a jump in the levels of
enzymes used to metabolize fat and let
muscles to better access fat and burn it for
energy. This leads to fat loss throughout the
body.
Using More Fat for Energy

44. Takeaways
 By changing the composition of muscle fibers, aerobic
workouts increase endurance.
 Aerobic exercise promotes recovery and repair of
muscles after workouts, which in turn assists with
muscle growth.
 Increased myoglobin and mitochondria in muscle tissue
triggered by aerobic workouts promotes greater aerobic
ability.
 Aerobic workouts trigger numerous changes that all
help the body burn more fat.
What are your takeaways?

45.  Help them see the importance of
incorporating anaerobic workouts into their
sessions by explaining the important
changes this kind of exercise produces and
how it can benefit overall fitness and
health.
Why Anaerobic workouts?

46.  While aerobic workouts produce more
slow twitch muscle fibers for better
endurance, anaerobic exercise increases
the size and quantity of powerful fast
twitch fibers. This shift improves the
power and strength of muscles and also
increases hypertrophy, or size.
More Fast Twitch Muscle Fibers for
Strength

47.  Anaerobic activity is short-lived compared to aerobic
workouts because the lack of oxygen triggers a
production of lactic acid. The buildup of lactate is
what causes fatigue and forces you to take a break
from the exercise. But, the more you engage in these
kinds of workouts the greater your tolerance will be
to high levels of lactic acid. This improves strength
and muscle endurance.
Better Lactic Acid Tolerance for
Endurance

48.  Some of the metabolic changes triggered by an
anaerobic workout include increased breakdown
of glucose, the process known as glycolysis. This
kind of exercise will also boost levels of ATP, the
primary source of energy in muscles, as well as
CP, creatine phosphate, which can be quickly
changed to ATP and used for energy. Levels of
creatine also go up, which helps supply energy for
muscle contraction.
Increased Glycolysis, ATP, CP, and
Creatine

49.  High-intensity workouts that last for about
45 to 75 minutes will trigger important
hormonal changes, including a boost in the
production of testosterone and growth
hormone. These along with other hormones
are necessary for increasing muscle
hypertrophy.
Increased Growth Hormone and
Testosterone

50.  Intense, anaerobic workouts increase fast twitch muscle size
and quantity, improving muscle power, strength, and size.
 Anaerobic exercise helps build tolerance to the lactic acid that
causes fatigue, improving muscle endurance.
 Metabolic changes due to anaerobic activity help increase the
amount of energy available to muscles, which allows them to
act more quickly and powerfully when recruited.
 Hormones that promote muscle growth are boosted by
anaerobic workouts.
What are your takeaways?

51.  Research on the different fallacies
about exercise.
ASSIGNMENT: