This document outlines the main principles of training: specificity, overload, progression, and reversibility (SPOR). Specificity means training must match the demands of the sport. Overload means applying greater demands on the body to drive improvement. Progression requires gradually increasing the difficulty of training over time. Reversibility indicates fitness will decline if training is stopped. Examples are provided for each principle to illustrate how athletes can apply them.
From stronger muscles to enhanced flexibility, improved cardiovascular health to better endurance and lower risk of disease to boosted energy, physical exercise offers many benefits to anyone who engrosses in it.
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.
DESCRIBE ABOUT EXERCISE PRINCIPLE AND TRAINNING.
IT HAS DESCRIBES ABOUT THE FIVE PRINCIPLE OF TRAINING AND ITS EFFECT ON BODY.
IT ALSO SHOW THE IMPACT ON BODY WHEN THEY STOPPED DOING EXERCISE AFTER THEY BUILD THEIR BODY. HSAVE
From stronger muscles to enhanced flexibility, improved cardiovascular health to better endurance and lower risk of disease to boosted energy, physical exercise offers many benefits to anyone who engrosses in it.
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.
DESCRIBE ABOUT EXERCISE PRINCIPLE AND TRAINNING.
IT HAS DESCRIBES ABOUT THE FIVE PRINCIPLE OF TRAINING AND ITS EFFECT ON BODY.
IT ALSO SHOW THE IMPACT ON BODY WHEN THEY STOPPED DOING EXERCISE AFTER THEY BUILD THEIR BODY. HSAVE
Sports and exercise psychology
▪ The key focus is on the development of mental skills -the ability for individuals to understand and use their minds to improve their performances and enjoyment.
TOPIC: BASIC PRINCIPLE OF EXERCISE
PRINCIPLE OF PROGRESSION
• States that as your body adopts to your exercise routine , you have to change it up.
• This can mean gradually increasing the weight , duration or intensity of your weight training in order to see growth
THE PRINCIPLES OF OVERLOAD
• To improve any aspects of physical fitness the Individual must continually increase the demands placed on the appropriate body systems
FREQUENCY PRINCIPLE OF EXERCISE
• This refers to how often you exercise. Th point is to meet your goals without overtiming the body.
• When it comes to cardio: As a general rule of thumb, aim for a minimum of three cardio sessions per week. If you’re looking to lose weight, you might increase this number to five to six sessions.
• When it comes to strength training: It’s recommended to do some sort of strength training three to four times per week. Strength training can involve the use of weights (even bodyweight workouts), resistance, barbells, or machines.
• Also includes rest days: Also account for rest days when putting together your plan. It’s important to give your muscles a chance to recover.
INTENSITY
• This refers to how difficult an exercise is.
• When it comes to strength training
• If you’re new to an exercise program, you don’t want to make the plan too challenging. This could lead to injury or burnout.
• Start at a level that feels comfortable, and then gradually increase the difficulty as your strength and endurance builds.
• With strength training, there are three primary methods you can use to measure intensity:
• amount of weight lifted
• number of repetitions completed
• number of sets
When it comes to cardio
• To measure how hard you’re working during a cardiovascular exercise, you can look to your heart rate, which is measured by beats per minute (bpm).
• This starts with determining your target heart rate zone for your fitness level and age. The heart rate zone you’re meant to target is based on a percentage of your maximum heart rate (MHR).
1. Find your max heart rate (MHR) To find your MHR, use this calculation: 220 minus your age = MHR. For example, if you’re 25 years old, your MHR is 195 (220 – 25 = 195 MHR).
2. Find your target heart rate zone According to Harvard Health, aerobic exercise is when your heart rate reaches between 70 and 85 percent of your MHR. You’re also getting a workout when your heart rate reaches 50 to 70 percent of your MHR.
TIME
This refers to the duration of each exercise.
• Experts recommend Trusted Source at least 150 minutes of moderate-intensity exercise or at least 75 minutes of high-intensity exercise a week.
• This can look like 30 minutes of moderate exercise or 15 minutes of intense exercise a day.
• Of course, you can increase or
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Fitness program: 5 steps to get started
Are you thinking about starting a fitness program? Good for you! You're only five steps away from a healthier lifestyle.
1. Assess your fitness level. You probably have some idea of how to fit you are. But assessing and recording baseline fitness scores can give you benchmarks against which to measure your progress. To assess your aerobic and muscular fitness, flexibility, and body composition.
2. Design your fitness program. It's easy to say that you'll exercise every day. But you'll need a plan.
3. Assemble your equipment. You'll probably start with athletic shoes. Be sure to pick shoes designed for the activity you have in mind. For example, running shoes are lighter in weight than more supportive cross-training shoes.
4. Get started
Start slowly and build up gradually. Give yourself plenty of time to warm up and cool down with easy walking or gentle stretching. Then speed up to a pace you can continue for five to 10 minutes without getting overly tired. As your stamina improves, gradually increase the amount of time you exercise. Work your way up to 30 to 60 minutes of exercise most days of the week.
Break things up if you have to. You don't have to do all your exercise at once so you can weave in activity throughout your day. Shorter but more-frequent sessions have aerobic benefits, too. Exercising in short sessions a few times a day may fit your schedule better than a single 30-minute session. Any amount of activity is better than none at all.
Be creative. Maybe your workout routine includes various activities, such as walking, bicycling, or rowing. But don't stop there. Take a weekend hike with your family or spend an evening ballroom dancing. Find activities you enjoy to add to your fitness routine.
Listen to your body. If you feel pain, shortness of breath, dizziness, or nausea, take a break. You may be pushing yourself too hard.
Be flexible. If you're not feeling good, permit yourself to take a day or two off.
5. Monitor your progress. Retake your fitness assessment six weeks after you start your program and then again every few months. You may notice that you need to increase the amount of time you exercise to continue improving. Or you may be pleasantly surprised to find that you're exercising just the right amount to meet your fitness goals. Starting an exercise program is an important decision. But it doesn't have to be an overwhelming one. By planning carefully and pacing yourself, you can establish a healthy habit that lasts a lifetime. (Mayo Clinic)
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2. OBJECTIVES
• TO KNOW AND UNDERSTAND THE
MAIN PRINCIPLES OF TRAINING.
• TO GIVE SPECIFIC SPORTING
EXAMPLES FOR ALL PRINCIPLES OF
TRAINING
• TO KNOW AND UNDERSTAND HOW
THESE PRINCIPLES HELP
ATHLETES/PEFORMERS.
3. DEFINITION
• The PRINCIPLES of TRAINING are the
rules to follow when using physical
activity programmes.
• Important lesson as YOUYOU will be
planning and performing your own
Individual Exercise Programme for you
course work!!
4. PRINCIPLES OF TRAINING -
• SPECIFICITY
• OVERLOAD
• PROGRESSION
• REVERSIBILITY
Remember SPOR
6. SPECIFICITY
• Example, a goalkeeper will need to focus on
reaction work in their training, in comparison
to a midfielder who would focus on agility,
stamina, speed etc.
• A runner who wanted to improve their leg
strength, would train differently to a cyclist.
Both would need muscular endurance but the
training method would need to be different !!
7. OVERLOAD
• In order to improve through training we need to
apply greater demands on our body. This is the
principle of OVERLOAD.
• Muscular strength is the prime example where we
need to ‘overload’ our muscles. By placing greater
demands on our bodies means strength will
improve.
• The point by where exercise is demanding enough
to have an effect on the body is called ‘ threshold
training’. For example a weight lifter will aim to
train at 60-80% of their maximum to gain extra
strength.
8. PROGRESSION
• Training needs to demonstrate a steady increase if
we are to become better through our training.
• If we do not progress the body will adapt to the same
training level and improvements will be minimal.
• The need to increase the amount/difficulty of the
training exercise gradually, is reflected by the ease
with which you complete tasks.
10. Reversibility
• Your general fitness level changes all the time –
therefore if you stop training you will lose fitness
benefits gained through training and it will be harder
to maintain fitness.
Remember – USE IT
OR LOSE IT!!!!!
12. Review
• SPECIFICITY
• OVERLOAD
• PROGRESSION
• REVERSIBILITY
Remember SPOR
The PRINCIPLES of TRAINING
are the rules to follow when using
physical activity programmes.
