Objectives:

 To know and understand the main

principles of training.
 To give specific sporting examples

for all principles of training

 To know and understand how these

principles help athletes/performers.

Definition:
 The PRINCIPLES of TRAINING are the rules to
follow when using physical activity programmed.
PRINCIPLES OF TRAINING –
 SPECIFICITY

 PROGRESSION Remember SPOIR

 OVERLOAD

 INDIVIDUALITY

 REVERSIBILITY
 Principle of Specificity
 States that the body will adapt
specifically to the workload it
experienced. It implies that
improvements in fitness level will be
limited to the activities that one is
performing.
Principle of Progression
 States that the body should experience a
gradual increase in workload. If the
principle of overload asks “How hard?”
then the principle of progression asks
“How soon?” the body will get injured if
it experiences a workload that is too hard
and too soon.
 Principle of Overload

 States that the body must work

harder than what it is used to in order
for it to adapt. It implies that exercise
is a controlled form of stress that will
stimulate the body to become
stronger.
Principle of Individuality

 States that no two persons are the same

and their rate of adaptation to the same
workload differs. This principle
emphasizes the need to create an exercise
program that is individual-specific.
 Principle of Reversibility

 The adaptations that take place as a result of

training are all reversible. While an exercise
program requires rest for the body to recover,
too much rest may be counterproductive. The
principle of reversibility is another way of
stating the principle of disuse.
 Guidelines that can help in determining
fitness goals;

1. Write short-term and long-term

performance goals. A short-term goal is
something that can be achieved in 6 to 8
weeks while a long-term goal is something
that can be achieved in 6 months or more. A
long term-goal is usually made of several
short-term goals that build on each other.
 Guidelines that can help in determining
fitness goals;

2. Set realistic goals. It is important

that goals are attainable in the given
period. Review your current fitness
level and decide on modest gains.
 Guidelines that can help in determining
fitness goals;

3. Write specific goals. Write a goal for each

fitness component instead of writing a
general one. (e.g., climb four flights of stairs
without getting tired instead of improve
fitness level). A specific goal helps you focus
on what has to be done.
 Guidelines that can help in determining
fitness goals;

4. Write a fitness contract. A fitness contract is

a concrete commitment. It is a visual reminder
of the goals you have identified and it
strengthens your resolve to keep your exercise
program. It makes you accountable for the
consequences of your actions.
 For persons who are inactive and unsure,
what should be the first thing to do before
engaging in an exercise program?
The Physical Activity Readiness Questionnaire (PAR-
Q) is a subjective method in identifying the risk of
cardiovascular diseases. It is composed of seven questions
answerable by “YES” or “ NO” . Each question evaluate
one’s history for medical conditions such as heart diseases,
hypertension, chronic obstructive pulmonary disease, and
diabetes mellitus. A YES answer to any questions puts the
individuals at high risks which means he/she has to consult
a physician and undergo further tests before engaging in an
exercise program.
Seven Questions:
 1. Has your doctor ever told you that have a heart
condition or high blood pressure?
 2. Do you feel pain in your chest when you are
doing your daily activities or when you do physical
activities?
 3. Do you lose balance because of dizziness or
have you lost consciousness in the past 12 months?
 4. Have you ever been diagnosed with a chronic
condition other than heart disease of hypertension?
 5. Are you currently taking prescribed
maintenance medications?
 6. Do you currently have a bone, joint, or

other musculo-skeletal condition that can

worsen as a result of moderate to vigorous
physical activity?
 7. Has your doctor ever told you that should

only engage in medically supervised physical

activity?
 Several basic tests that can be performed to
evaluate health-related fitness level.

• One mile run is a popular test to assess cardiovascular

endurance. It is easy to administer because it requires
minimal equipment and supervision

• One minute Push-up test assesses muscular fitness of

the muscles in the upper torso.

• One minute Curl-up test aims to assess the muscular

fitness of the muscles in the abdominal area.
 Several basic tests that can be performed to
evaluate health-related fitness level.

• Sit and Reach test evaluates the flexibility of the hip

and hamstring area.

• Body Mass Index (BMI) is a widely accepted tool to

evaluate body composition.

• Waist Girth is an important tool to assess the relative

amount of fat in the abdominal region. The tape
measure is positioned around the abdominal region,
level with the navel.
 Optimal Scores for Adolescents in Various
Fitness Tests

Optimal Range
Sex 1 Mile Sit and
Push-up Curl-up BMI Waist
Run Reach

< 10:30 < 25

Male > 30 > 45 > 45cm < 102 cm
min kg/m²

< 25
Female < 11:30
> 20 > 35 > 50cm kg/m² < 88 cm
min
 TYPES OF
FITNESS
ACTIVITIES
Aerobic Flexibility Training
Training
Resistance Training
 Is fat the primary source of
energy during aerobic exercise?

The body will use both fat and carbohydrates as a

source of energy every time. The energy demand
during exercise is significantly higher than when the
body is at rest, which means more carbohydrates
and fat will be used.
LK#2 AEROBIC
How is the correct intensity
monitored during aerobic
exercise?
According to the Philippine National
Guidelines on Physical Activity,
adolescents should engage in a total
of 60 minutes of moderate to
vigorous physical activities everyday.
An exercise performed at moderate to
vigorous intensity will elevate the
heart rate and breathing significantly.
A higher heart rate implies that the
activity is more intense. One of the
best ways to set the correct intensity
of an exercise is by computing the
target heart rate (THR).
 Finding the Heart Rate

Accurate measurement of exercise heart rate is crucial

in monitoring exercise intensity. Although digital heart
rate monitors are available and are reasonably
accurate, performing pulse rate measurement is still
encouraged.
Proper pulse rate measuring techniques are done at
the following:
 Apical Site – this is taken at the apex of the heart and can sometimes
be felt very clearly by placing the heel of the hand over left side of the
chest.

Carotid pulse site – this pulse is taken from the carotid artery just
beside the larynx using light pressure from the tips of the pointer and
middle fingers.

Radial pulse rate – the pulse is taken from the radial artery at the
wrist, in line with the thumb, using the tips of the pointer and middle
fingers.

Temporal pulse rate – this pulse can sometimes be obtained from the
left or right temple with light pressure from the tips of the pointer and
middle fingers.
The target heart rate (THR) is computed based on the maximal heart rate
(MHR) and the resting heart rate.

MHR is the highest number of heart beat per minute observed during a
very strenuous and exhaustive physical activity. It can also be estimated
by subtracting the age from 220.

Resting heart rate (RHR) is the number of heart beat per minute
commonly measured lying down or right after waking up. It is estimated
by counting the pulse at the wrist, heart, head, or neck for 10 or 15
seconds and multiplying it by six (or four).
MHR Method HRR Method

THR = MHR x THR = (MHR-

Desired Range RHR) x Desired
Range + RHR

Methods of Computing the Target Heart Rate

Example:
 Ways of
determining the
RPE (Ratings of
THR or the Perceived Exertion)
TARGET HEART
RATE
HRR
(Heart
Rate
Reserve
)
 What is the ideal duration and frequency when
designing an aerobic exercise?

The Physical Activity

Pyramid for Filipinos
recommends aerobic
exercise between three to
five times every week for
3 to 45 minutes. However,
this recommendation was
made for adults, not for
adolescents.
 What is the best aerobic exercise in
increasing aerobic capacity?

There is no single aerobic exercise that can

be considered the best because it depends on
the goals of an individual.

An individual can choose various types of

training programs depending on his/her
capacity and preference
 Long and Slow Training
High Intensity Interval Training
High Intensity Continuous Training
Fartlek Training
 Long and Slow Training – is a type of training program which
utilizes a low to moderate intensity exercises that should be
maintained for at least 45 minutes. Ex. marathon and long
distance cycling

 High Intensity Continuous Training – involves continuous

vigorous intensity activities performed for 20 to 30 minutes. Ex.
Running, biking, walking and swimming.

 High Intensity Interval Training – protocol involves repeated

maximal worked combined with active recovery in between. Ex.
Using a stationary bike, jogging and squat
 The “all-out” work is usually between 20 to 30 seconds and the
active rest is between 30 seconds to 45 seconds.
 Fartlek Training –is an unstructured combination of maximal
and sub-maximal work that lasts for 30 to 45 minutes. Ex. Run
quickly
Is it safe for people with asthma and
heart disease to engage in aerobic
exercise?

There are people with certain medial conditions that

require the presence of a physician or nurse when
performing certain exercises. Their condition limits
the ability of the cardio respiratory system to
oxygenate and circulate the blood throughout the
body.
 Clinical exercise physiologist – is a
specialized fitness trainer that understands how a
certain condition limits the functional capacity of
a person and knows how to program the exercise
to address the limitations.
 Is there a gender difference for aerobic capacity and
muscular strength?

In general, men have higher absolute aerobic capacity and strength than
women. Their higher aerobic capacity is primarily attributed to a larger
heart and higher blood volume. As for strength, men have higher muscle
mass than women. However, there is no difference in force output if
individual muscle fibers are compared. The greater muscle mass in men is
due to the testosterone level which is 10 times higher compared to women.
 LK # 3: RESISTANCE
TRAINING
Is resistance training safe for children and adolescents?
The musculoskeletal structures of children and
adolescents are susceptible to injuries if the workload is
more than what their bodies can tolerate.

What exercises should beginners start with and how heavy should
they lift?
A novice lifter should start with a low load while emphasizing
on technique.
Beginners need to start with a low workload to emphasize
technique and minimizes the occurrence of DOMS or delayed
onset of muscle soreness.
DOMS – is a muscle pain commonly experienced a day after the
first workout.
 What type of resistance training program can help increase
muscle mass?
Hypertrophy is dependent on several factors such as muscle
fiber type, nutrition, hormone level, and type of resistance
program.

 Slow twitch fibers are usually smaller in diameter, have low power
output, and enhanced capability to resist fatigue.
 Fast twitch fibers are bigger in diameter, generate high force output, and
have lower resistance to fatigue.
 Strength program emphasizes in increasing the force production
capability of the muscle.
 Endurance program is characterized by high repetitions because it
emphasizes on the ability of the muscle to resist fatigue.
 Hypertrophy program emphasizes on increasing muscle size without
being concerned with increasing strength.
Power program trains the muscle to increase speed and explosiveness of
movement.
 FLEXIBILITY
TRAINING
Poor Flexibility changes normal movement patterns and posture.
Aside from increasing range of motion, flexibility exercises
corrects muscle imbalance and helps improve neuromuscular
efficiency.

Types
dyna of ballist
mic Flexi ic
bility
Train
PNF ing static
FOUR TYPES OF FLEXIBILITY
TRAINING
 Static stretching is a slow and sustained muscle-tendon
lengthening exercise usually held at the end of ROM (range of
motion) for 30 seconds.
Dynamic stretches lengthen the muscle-tendon unit by
slowly moving the limb throughout the entire range of motion
but the position is not held or sustained.
 Ballistic stretching incorporates rapid movements (i.e.,
bouncing) to lengthen the muscle-tendon unit.
 PNF or Proprioceptive Neuromuscular Facilitation is
usually an assisted stretching routine wherein the muscle-
tendon unit is made to contract a resistance followed by a
passive lengthening similar to the static stretch.
FOUR TYPES OF FLEXIBILITY
TRAINING
Static stretching Dynamic stretching

PNF stretching
Ballistic stretching
 Myotatic stretch reflex – an automatic contraction of the muscle
to prevent injury. (from being over stretched)
 Autogenic inhibition – is an automatic relaxation response of the
muscle-tendon unit which opposes the myotatic stretch reflex and
allows more movement around the joint.
 Reciprocal inhibition – automatic relaxation response
What is the best type of stretching for beginners? Are
there exercises that beginners should avoid?

Experts recommend that beginners should incorporate a

static stretching program because it is safer and easier.
It is further recommend to do stretching exercise at least
twice a week after the resistance training session while
the muscles are still warm.
CRAMPS – are uncontrolled contraction of muscles
which is usually a result of dehydration, fatigue, or
electrolyte imbalance.
 Thank you
for listening!
 Proper Pulse Rate Measuring Techniques

 Carotid Pulse Rate - The carotid arteries take

oxygenated blood from the heart to the brain.
The pulse from the carotids may be felt on either
side of the front of the neck just below the angle of
the jaw. This rhythmic "beat" is caused by varying
volumes of blood being pushed out of the heart
toward the extremities.
Apical Site
 Is one of eight common arterial pulse sites. It can
be found in the left center of your chest, just below
the nipple. This position roughly corresponds to the
lower (pointed) end of your heart.
Radial Pulse Site
 One of the most common arteries for counting your
pulse are the radial artery, located on the inside of
the wrist near the side of your thumb.
Temporal Pulse Rate
 This is located on the temple directly in front of the
ear (superficial temporal artery). Pulse rate is the
number of contractions over a peripheral artery in 1
minute.