TRAINING

TRAINING
PRINCIPLES
PRINCIPLES
TRAINING PRINCIPLES
it is essential to familiarize yourself with the different training
principles and incorporate FITT principles whenever you
engage in aquatics and mountaineering activities to identify
your current limitations, and prevent overexertion that may
result to accident and injuries or even death.

Prior to creating an exercise program, it is important to keep in

mind the training principles. These principles are the guideline
for creating an effective program.
SIX MAIN
SIX MAIN
PRINCIPLES
PRINCIPLES
THAT YOU
THAT YOU
SHOULD
SHOULD
KNOW
KNOW
PRINCIPLE OF
PRINCIPLE OF
SPECIFICITY
SPECIFICITY
States that there are particular activities
for particular adaptations. The physical
activity program should always reflect
the desired training outcome or
adaptations. For example, if you want to
go hiking, you must train your body to
respond to its demands. This means
walking for a long period of time, taking
the stairs whenever possible to mimic
the up and down nature of the trail, and
carrying heavy loads.
 PRINCIPLE
PRINCIPLE OF
OF
OVERLOAD
OVERLOAD
States that a body system (skeletal or
muscular) must be exposed to physical
stress beyond the ordinary to adapt and
improve function.
 OVERLOAD OVERTRAINING

pushing muscles to its Occurs when you exercise at a

limits. By doing this, very high intensity and you do not
the muscles adapt to give yourself enough time to
this workload and recover. People who suffer from
overtraining usually report
become stronger. This
fatigue, depression, aching
brings about a desired muscles, loss of appetite, lack of
training adaption. energy, prone to illnesses, and
susceptibility to injury.
PRINCIPLE
PRINCIPLE OF
OF
PROGRESSION
PROGRESSION
Overload must be applied in a systematic
and logical fashion. Progress should be
applied in a gradual manner to remain
effective and safe. If too much stress is
applied too soon, the body will not adapt
properly, and benefits are delayed, or you
are prone to injury.
 PRINCIPLE
PRINCIPLE OF
OF
REVERSIBILITY
REVERSIBILITY
The principle of reversibility is a concept
that states workout gains or progress will
be lost when an athlete stops training.
Reversibility in fitness can apply to all
forms of exercise, such as cardiovascular,
endurance, and strength training.
Physical activity must be performed on a
regular basis to be effective. Fitness
gains will be lost if you discontinue your
exercise program.
 PRINCIPLE
PRINCIPLE OF
OF
INDIVIDUALITY
INDIVIDUALITY
when deciding an exercise program, it is
important to note that all people have
different abilities and genetic makeup. It
is, therefore, dangerous to promote a one
size fits all strategy.
PRINCIPLE
PRINCIPLE OF
OF
RECOVERY
RECOVERY
participating in an exercise program also
means giving our body enough time to
adjust to the demands of the program.
For adaptation to take place, your body
must be able to RECUPERATE.
FITT
FITT
PRINCIPLES
PRINCIPLES
FREQUENCY
FREQUENCY INTENSITY
INTENSITY TIME
TIME TYPE
TYPE

refers to the refers to how refers to the refers to the

number of hard the duration or type of activity
sessions in a exercise is or amount of time selected.
given time how much you are
usually in a work is being engaged in an
week. done in the exercise.
exercise.
 Moderate to
Moderate to
Vigorous Physical
Vigorous Physical
Activities
Activities
Moderate to Vigorous Physical Activities
Moderate physical activity refers to activities
equivalent in intensity to brisk walking or bicycling.
Vigorous physical activity produces large increases
in breathing or heart rate, such as jogging, aerobic
dance or bicycling uphill. coSt-EffEctiVE StratEgiES to
iNcrEaSE MVPa iN P.E.

The intensity of the physical activity you engage in

is expressed using Metabolic Equivalents (METs).
MET is the ratio of your working metabolic rate
relative to your resting rate. One MET is
equivalent to the caloric consumption of
1kcal/kg/hour. Based on estimates, compared with
just sitting your caloric consumption is 3-6 times
higher when you are being moderately active (3-6
METs), such as when you walk briskly, and
greater than 6 times higher when you are being
vigorously active(>6 METs), such as when you hike
and trek.
Beach
Beach
Workout
Workout
Beach Workout
To some people, spending time in the beach and under the sun provides ‘mood boost’ apart from the fun in
looking at beautiful views while exercising. Beach exercise gives your muscles more challenges in stabilizing
your body in the sand. It helps you condition the whole body efficiently eliminating the need for equipment.

There are several benefits of working out in the beach. Working out on the sand provides an unstable
surface for your feet. This gives you a perfect opportunity to train for the different trail conditions that you
can encounter. The waves on the shoreline also provide an added challenge as the unpredictability of the
waves cause you to make adjustments. Do single-leg-exercises on the sand to improve your balance
(Jansen, 2008).
Doing cardiorespiratory exercises on the sand, such as sprints or jumps, can also improve your
cardiorespiratory fitness. The contact phase between your feet and the ground is longer, which means you
are practising a slower movement pattern than if you were running on a harder surface. Compare running
on the sand that running on the road. Which is more tiring? Sand exercises are an effective way of
improving ones cardiorespiratory fitness.

Exercising in the water also provides a good resistance workout. Buoyancy is a key factor when exercising in
water. Exercising in water reduces the gravitational pull on the body. The deeper the body is submerged,
the greater the effects on buoyancy.

Exercising in water reduces the weight on our joints, which are normally required to carry when you are
standing or moving in land. Because of the gravitational forces in water, the impact is dramatically reduced.
You can actually exercise for a longer duration and more frequently, without increasing the risk of injury.
It is important to perform activities at the appropriate water depth. Working with buoyancy can assist in the
improvement of mobility and flexibility. Working against buoyancy will assist in the improvement of local
muscular strength and endurance.
Ang POGI ko talaga
:>