Principles of Training

Dilani Perera
 Learning Outcomes
• Carefully planning of training to individual
• The principles of training (S.P.O.R.T)
• How overload is achieved through the F.I.T.T
principle
• The importance of moderation and rest.
Individual needs and Differences
 Individual planning
• All training programs must include the
individual needs of the performer
• Body build
• The sport
• Level of fitness?
• Age , Gender?
• Current training?
• Aims
 Activity..
• Mention 5 elite sportsmen/women who have
different training needs? What are they

• Why would you not use some one else

exercise program?
 Principles of training
• Principles can easily memorized using the
term “ SPORT”.
Specificity
Progression
Overload
Reversibility
Tedium
 Specificity
• Training program must be specific to needs of
the sport and the performer.
• Each Individual needs specific types of activity
to improve specific parts of the body in
specific ways.
• Different events can require very different
forms of training…
• Training of runner will be different from those
of a weight lifter.
Specificity
 Specificity….
• Ex: weight lifter needs strengthen training for
his arms and legs. It is useless to go for
swimming every day.
 Training Specific…
• Specific Muscles– running athlete requires a lot
of running, work mainly on your legs.
• type of fitness– do you need strength, speed,
stamina (power to endure fatigue) or a
combination?
• skills–you need to practice any relevant skills like
kicking, serving and passing

• specific individuals respond differently to the

same exercise. Training is needed to suit the
needs of different participants.
 Progression
• Gradually increasing the amount of exercise.
• Performer level of fitness may be poor at the beginning of the
exercise.
• If the training increases too quickly, the body will not have
time to adapt and this may result in injury. Therefore, Slow
and steady progression is the best way to forward.
 Overload..
• Fitness can only be improved by training only. It is
more than that the trainer normally do.
“Overload”.
• The physical fitness program is only to be
effective, if the body is subjected to increase the
specific demands.
• If training levels remain the same, then the level
of fitness is maintaining not improving it.
 Overload…..
• There are four ways to achieve overload
principles.. (FITT.)
• Frequency–how often you train.
• Intensity–how hard you train.
• Time(or duration) –how long you train for.
• Type–the kind of training you do.
 Reversibility…
• It simply means that unless you keep training, any
fitness gains will be lost. the adaptations which
result from training are reversible.
• Fitness will be lost if the training load is reduced
(overload is not achieved) or if a performer stops
training, for example, if they are injured.
• Therefore, it is needed to ensure that long periods of
inactivity are avoided when possible.
 Tedium
• When planning a training program, it is
important to vary the training a bit to prevent
performers becoming bored.
• If every training session is the same, a
performer can lose enthusiasm and
motivation for training.
• You should include a variety of different
training methods or vary the type of activity.
• Tedium less in team sports.
 Activity
• Cyclist has decided to take her cycling more seriously and is planning a training program to
improve his performance. As part of his training he goes to the gym.
• a) Which of the following cardiovascular machines would be most appropriate for him to use?
Rowing machine Treadmill Exercise bike

• b) Which principle of training does this relate to?

• ………………………………………
• Explain what is meant by the term reversibility in relation to weight training?
• …………………………………………………………………………………………………………………………………………………
…………………………………………………………………………………………………………………………………………

• A rower is planning a training program to prepare for a 2000m race. Explain how the following
principles might affect their program:
• a. Specificity
• …………………………………………………………………………………………………………………………………………………
b. progressive overload
• ………………………………………………………………………………………………………
THANK YOU