Lesson 2

Training Principles
Types of Training
1. Aerobic training are exercises that
requires oxygen to produce vital energy
for a course of action or physical activity.
Example include running, dancing
swimming, brisk walking, circuit training,
cycling.
2. Resistance training (strength training) are
exercises to develop muscular strength and
or endurance strength through exerting or
force resistant and strengthening activies.
Examples are weightlifting, free weights
and TRX suspension
Mode of Exercise
The following are various training methods that
develop over all strength:
1. Isotonic exercises- vigorous physical training to
gain muscle tone ups. Ex. Push-ups, sit-ups,
burpees, plyometrics
2. Isometric exercises- static muscular contraction
with little or no movement. Ex. Pulling or
pushing an immovable object, steady lifts.
3. Isokinetic exercises- physical training with the
use of equipment like treadmill, static bicycle,
spinning, muscle contractor.
4. Circuit exercises- alternating physical training in
sequence. Ex. Physical activity per station,
movement per square side.
 5. Cross training- includes combined
physical activities that contribute to holistic
fitness. Ex triathlon(swimming, cycling,
running) mountain hiking.
6. Interval training- exercises with rest
period according to a prescribed ratio. Ex.
Three sets of 12 repetitions maximum (RM)
7. Core strength training- pertains to
abdominal, hip and spinal muscle exercise.
Ex. Core yoga, pilates, functional and core
training
Training Principles
The FITT Principle of Training is utilized to guide the fitness
plan of individuals towards growth and development of specific
an targeted parts of the body.
FITT Principle of Training
1. Frequency is the number of repetitions needed to perform a
set of actions-exercise.
a. Aerobic Endurance Training- ideal administration of
aerobic conditioning is a minimum of 3 sessions to
maximum of 6 session per week.
b. Resistance Training- it will lie on the specified fitness
program of an individual. A fitness week program is
suggested to be completed 3-4 days a week with a day’s
rest between sessions.
2. Intensity is the degree of effort to develop or maintain body fitness.
a. Aerobic Endurance Training- Heart rate is often used to calculate the
intensity of a cardiorespiratory training. It is associated with the target heart
rate that measures the working heart rate during the activity.
b. Resistance Training- the heavier weights increases workload for fitness
individuals or increasing the number of repetitions may suffice workload
provided the rest time will be decreased.
3. Type is the mode of exercise designed for fitness goal or focus.
c. Aerobic Endurance Training- Ex. Isotonic exercises, circuit, interval, cross
training
d. Resistance Training- isometric exercises, weightlifting, free weights, TRX
suspension
4. Time is the duration of fitness
exercise.
a. Aerobic Endurance Training- is
suggested to perform at least 60
minutes of moderate to high intensity
aerobic exercises 6 times a week.
b. Resistance Training- the ideal
duration for resistance training is 45
to 60 minutes a day, 3 times a week.
Sports Training Principle
1. The Principle of Specificity requires an individual to perform
a course of action related to the particular sporting event of physical
training.
2. The Principle of Overload requires an individual to
systematically add or multiply a course of action over time.
3. The Principle of Progression is a gradual increase of course
of action or performance over time.
4. The Principle of Variation requires alternative training or
different form of physical activity.
4. The Principle of reversibility is the moderation in fitness training
program. The moment the person stops training, the skill development and
improvement will be gone.
5. The Principle of Adaptation requires adjustments to sports
training. The body energy is a complex system requiring development
modifications over the time.