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PRINCIPLES-OF-EXERCISE-2 and some definition
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- 3. EXERCIS E • The trainingof 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)
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- 5. 1. SPECIFICITY Sample Footer Text This means thatthe type of physical activity you undertake must be tailored to your desired goals and outcomes.
- 6. 1. SPECIFICITY Sample Footer Text often referred toas 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 Sample Footer Text For thebody 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 Sample Footer Text F =Frequency of training I= Intensity of training T = Type of training T = Time of training (duration)
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- 10. 4. PROGRESSION Sample Footer Text It isthe concept of gradually increasing the intensity of a workout, allowing your body time to adapt and become more accustomed to it.
- 11. 4. PROGRESSION Sample Footer Text Progression canalso 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 Sample Footer Text simply an approachto decrease the demand of an exercise or movement.
- 13. 6. INDIVIDUALIZATION Sample Footer Text Exercise should bespecific to the individual completing the training.
- 14. 6. INDIVIDUALIZATION Sample Footer Text can help createa 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 Sample Footer Text It’s importantto give your body the time it needs to rest and repair after a workout.
- 16. 7. RECOVERY Sample Footer Text Nutrition alsoplays an important role in the recovery process and getting enough restful sleep.
- 17. 8. ADAPTATION Sample Footer Text how thebody ‘programs’ muscles to remember particular activities, movements, or skills.
- 18. 8. ADAPTATION Sample Footer Text This explainswhy 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 Sample Footer Text Variation is animportant part of any fitness training program. It is essential for continued progress and to reduce the risk of injury.
- 20. 9.VARIATION Sample Footer Text Variation prevents yourbody from adapting to any specific workout, allowing you to progress further in your training.
- 21. 10. PERIODIZATION Sample Footer Text Systematic variation oftraining specificity, intensity, and volume organized into planned periods or cycles within an overall program.
- 22. 10. PERIODIZATION Sample Footer Text Periodization Cycles Description MACROCYCLEComplete 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 ND A Y , F E B R U A R Y 1 , 2 0 X X Sample Footer Text 23