Introduction to Lesson 3

A human body has the ability to do various vigorous tasks. In our daily lives, we
are required to move and to do simple works at home, in school and at our respective
workplace. To do all our responsibilities, we must indulge ourselves to be healthy and
be physically fit. All these benefits can be obtained if one has to undergo training.

The following are expected from the students at the end of the lesson:

Understand the principles of exercises on Overload, Progression, Recovery,

Individuality, Specificity and Reversibility;
Create an exercise routine that adheres to the 6 principles of exercise; and
Appreciate the benefits of the principles in training.

Lesson 3

Principles of Exercise and Variables

Overview

Principle of training or exercises are important because these can help us to

improve our health and reduce the risk of getting injuries and diseases.

Read and Learn

Principles of Exercises

Overload

Our human body is entitled to exert power that’s beyond its normal level when
you are in a training. Thus, this doesn’t mean that one must always struggle his/her
body to the extent of getting over fatigue because of this misunderstood principle. It is
highly recommended to always have a check on the condition of the body in used when
under a fitness training. In overload the training is putting more intensity but always
remember and know your limitations (Team USA, 2020).

Progression

Related to the development of an athlete from a low-level exercise going to the

high-level training. It is an ordeal for an individual to be challenged to level up the
exercise routine day-by-day to obtain desired results in the actual performance
(Brainscape, 2020).

Recovery

At this phase, the body must be given a chance to adjust to the attained new
fitness level. It is important to spare a resting time for the muscles to adjust in its new
form. The recovery itself is very important specially when you are having an intense
training because in this way you can avoid yourself having injuries and get over fatigue.
Your muscles need to rest (Sports Training Adviser, 2018).

Individuality

We are all unique and different from one another. In fitness training, diversity is
highly considered. Not everybody can do all the exercises. Hence, we must not force
someone to do a particular exercise which he/she is not capable of (Physiopedia, 2020).

Specificity

This merely means with constant exercise at one specific exercise for the
purpose of being better at it. Like for example, to be good or to be a better runner, one
must run more. To be an A-list in swimming, one must swim more. If you wish to be
good at one thing do it more often. Focus on it and be specific at one thing you want to
achieve (Study.com, 2020)
Reversibility

Commitment is the key. If you fail to adhere on your fitness training program, the
tendency of going back-to-zero is possible. Worst and the fact is that all the efforts,
sweats and time you spent on a training will go to waste if you do not keep your
muscles at work (traleetoday.ie , 2014).

NOTE: For further information visit the link below:

https://youtu.be/eNcxtSF2-Ac

Main Tasks

Create an exercise routine good for 1week, then apply the 6 principles of
exercise. Take a video of yourself in doing these exercises. Lastly, reflect on how these
exercises that adheres to the principles of exercise help you in your daily living.

Assessment

Grading will be determined as follows:

Creativity 5 points

Preparation 5 points

Proper execution 5 points

Line and forms 5 points

Total 20 points
Abstraction

We have been enlightened about the different principles of exercise one has to
consider if one wishes to live a healthy life and be labeled as physically fit individual. By
pondering on the definition of physically fit which is, the ability to perform task without
due fatigue and has extra energy in case of emergency, it is important to commit one's
own self to do exercise to be more and do more in our respective walks of life.

References

Brainscape. (2020). Retrieved from The Principles and Variables of Fitness in an

Exercise Programme Flashcards Preview: www.brainscape.com

Physiopedia. (2020). Retrieved from Principles of Exercises: www.physio-pedia.com

Sports Training Adviser. (2018). Retrieved from The Recovery Principle for Sports
Training: https://www.sports-training-adviser.com

Study.com. (2020). Retrieved from The 3 Principles of Training: Overload, Specificity &
Progression.

Team USA. (2020). Team USA.

traleetoday.ie . (2014). Retrieved from Fitness: Principles, Components and Variables of

Fitness.