Principles of exercise

1. PRINCIPLES OF
EXERCISE
PATHFIT 2

2. WHAT IS
EXERCISE?

3. EXERCIS
E
• The training of the body to
improve its function and enhance
its fitness and overall health
• is a component of physical
activity
• It is a structured activity
specifically planned to develop
and maintain physical fitness.
(Blaire, et.al.,2024)

4. PRINCIPLES OF
EXERCISE

5. 1.
SPECIFICITY
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This means that the type of
physical activity you undertake
must be tailored to your desired
goals and outcomes.

6. 1.
SPECIFICITY
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often referred to as the SAID
( specific adaptation to imposed
demands ) principle, which states
that the body will specifically
adapt to the type of demand
placed on it.

7. 2. OVERLOAD
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For the body to adapt it needs
to be overloaded. This means it
needs to be placed under
greater stress than it is
accustomed to.

8. 3. FITT
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F = Frequency of training
I= Intensity of training
T = Type of training
T = Time of training (duration)

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10. 4. PROGRESSION
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It is the concept of gradually
increasing the intensity of a
workout, allowing your body time
to adapt and become more
accustomed to it.

11. 4. PROGRESSION
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Progression can also be achieved by
changing the type of exercises you
do or incorporating new exercises
into your routine; this will help keep
your workouts fresh and challenging.

12. 5.
REGRESSION
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simply an approach to
decrease the demand of an
exercise or movement.

13. 6.
INDIVIDUALIZATION
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Exercise should be specific to
the individual completing the
training.

14. 6.
INDIVIDUALIZATION
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can help create a plan that is
realistic for each individual. When
creating a plan, it is important to
understand the individual's
abilities and adjust the plan
accordingly.

15. 7. RECOVERY
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It’s important to give your body
the time it needs to rest and
repair after a workout.

16. 7. RECOVERY
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Nutrition also plays an
important role in the recovery
process and getting enough
restful sleep.

17. 8. ADAPTATION
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how the body ‘programs’
muscles to remember
particular activities,
movements, or skills.

18. 8. ADAPTATION
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This explains why beginning
exercisers are often sore after
starting a new routine, but after
doing the same exercise for
weeks and months the athlete
has little, if any, muscle soreness.

19. 9.VARIATION
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Variation is an important part of
any fitness training program. It is
essential for continued progress
and to reduce the risk of injury.

20. 9.VARIATION
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Variation prevents your body
from adapting to any specific
workout, allowing you to
progress further in your
training.

21. 10.
PERIODIZATION
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Systematic variation of training
specificity, intensity, and volume
organized into planned periods or
cycles within an overall program.

22. 10.
PERIODIZATION
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Periodization Cycles Description
MACROCYCLE Complete training period:
1 year
MESOCYCLE
(Phase)
Singular training cycle or
block: 3-4 weeks
MICROCYCLE The structural unit of
mesocycle: 1 week
Workouts The structural unit of a
microcycle:
hours/minutes

23. M O N D A Y , F E B R U A R Y 1 , 2 0 X X
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