The Principles of Exercise

Learning Objectives
At the end of the period, students should be able to:
1. discuss the meaning of exercise/training principles ;
2. explain the significance of the FITT concept in the design of a
training or exercise program;
3. discover the advantages and disadvantages of not adhering to
the principles of exercise; and
4. create a visual organizer that illustrates training/exercise
principles.
What is your understanding of
principles of exercise?
 Principles of Exercise Definition

The exercise principles outline the

criteria that guide all training.
Each principle allows us to critique
some element of a person’s training.
The principles of exercise tell you how
to exercise correctly and safely.
When a person’s training follows the
principles well it is most likely to be
successful.
How do you design your exercise program?
12 Principles of Exercise
Principle Technical Term
Individuality: Optimal benefits occur when
programs meet the
individuals needs &
capacities of participants
Trainability: Each person responds
differently to the same
training stimulus
Layman’s term
People are different and
their exercise needs vary – a
prescription must take this
into account
Don’t expect that the same
prescription will get you the
same result with each
person – you have to
monitor and adapt training
as you go to suit different
clients
Principle Technical Term Layman’s term
Specificity: The training stimulus Training must be specific
must be specific to the to an individuals goals
clients desired outcomes

Overload: For adaptation to occur You get improvements

the volume of exercise by doing a bit more
must overload the body
in some way in line with
the capacity of the
individual to cope with
that overload
Principle Technical Term Layman’s term
Progressive For continual adaptation Get improvements by
overload must be doing a bit more each
Overload: progressive, that is the time
dose of exercise must
increase
Variety: For optimal adaptation Change is as good as a
and to avoid stagnation, holiday. Variety allows
overuse, and injury the recovery and can reduce
exercise stimulus must injury risk
be varied (this does not
simply mean changing
exercises all the time).
Principle Technical Term Layman’s term
Rest: Optimal adaptation Rest to get the best out
requires rest periods to of your exercise, not too
be interspersed with long and not too little.
training sessions
sufficient that the
adaptations caused by
the exercise dose can
take place.

Reversibility: All beneficial effects of Use it or lose it.

exercise are reversible if
exercise ceases
Principle Technical Term
Maintenance: Current fitness levels can be
maintained by exercising at
the same intensity while
reducing volume (frequency
and/or duration) by 1/3 to
2/3
Ceiling: As fitness increases the
relative & absolute
improvements in fitness will
decrease, even with
continual overload
Layman’s term
It’s easier to keep fitness
than to create it. Train as
hard, stay regular but
shorten workouts to
maintain a fitness
component
Genetics play a part. There
is a law of diminishing
returns with exercise. Unfit
people will change a lot
early on, then less and less
despite continuing to train
hard.
Principle Technical Term Layman’s term
Interference: When training several
components at once (e.g.
You can’t have it all at once. As
all systems are related fatigue in
strength & endurance) the one will interfere with the
stimuli may interfere with each results of training in another.
other, thereby slowing
adaptation in one or both
components

FITT Each of the fitness components

has an ideal training frequency
In order to achieve the desired
outcome the training must
(FREQUENCY, (how often), intensity (how ‘FITT’ the component you wish
hard), time (duration, rest to improve
INTENSITY, TIME, intervals) and type of exercise
TYPE) to be used. The ‘FITT’ principle
is largely a practical
‘amalgamation’ of all the other
exercise principles
We know the Exercise Principles…
Now What?

Abiding by the principles will help

performer create a safe, injury free,
exciting and effective program,
allowing performer to achieve their
goals.
 PRINCIPLES OF TRAINING

S P O R T

What does What does What does What does What does
S stand P stand O stand R stand T stand
for? for? for? for? for?
When a performer designs a training program, the
following principles should be applied.

S P O R T
SPECIFICITY PROGRESSION OVERLOAD REVERSIBILITY TEDIUM

Training program must To improve and To become fitter the Exercise improves Training must be
be specific to the continue to develop to body must work fitness. If we stop varied to ensure the
needs of the sport and training program must harder than normal. exercising our fitness performer maintains
the performer. be made progressively This can be achieved levels will drop. motivation.
Harder/ difficult. by applying the F.I.T.T Hypertrophy muscles If the same activity is
principle get bigger performed frequently
F-requency Atrophy muscles get training will become
I-ntensity smaller boring
T-ime
T-ype
5 Fitness Program Killers
1. Failure to identify goals- its hard to get there if you don’t
know where your going.
2. Lack of proper instructions, direction.-seek professional
help or do readings.
3. Failure to start slowly- Can be dangerous as well as painful
4. Lack of time commitment- Failing to prioritize, making
excuses
5. Poor eating habits
 Making Exercise a Habit
1. Choose activities you enjoy
2. Set realistic goals
3. Program should be tailored to your fitness level
4. Give yourself a chance to adjust to new routine
5. Don’t give up if you miss a day
6. If you miss a workout make it up
7. Consider exercising with a friend for motivation
8. It is never to late to start an exercise program
VIDEO PRESENTATION
• https://www.youtube.com/watch?v=DXVbDrt-nac&t=2s PRINCIPLES
OF TRAINING & OVERLOAD (SPORT & FITT)

• https://www.youtube.com/watch?v=5swqLti2KUg&t=3s Different
Main Types Of Exercises - Cardio, Strength Training, Flexibility,
Balance And Coordination
 Evaluation
1. What are the exercise training principles?
2.Explain the significance of the FITT concept in the design of a training or
exercise program.
3. What are the advantages and disadvantages of not adhering to the
principles of exercise?
4. Create a graphic organizer that illustrates the training/exercise principles.
a. Four people at most per group.
b. Print on short bond paper and turn it in for the upcoming in-person PE
class.
c. Members' names ought to be on the upper left corner of the document.
d. A rubric will be employed in the evaluation.
 GRAPHIC ORGANIZER RUBRIC

Criteria Excellent (5) Very Good (3) Good (2) Needs improvement
(1)
Organization Extremely well Organized structure Somewhat organized Poorly Organized
organized. allows reader to move A clear sense of
through content Structure allows reader direction is not evident.
Order and structure of without confusion. to move through some of
information is the content without Flow is frequently
compelling and flows Flows smoothly confusion. interrupted.
smoothly
Flow is somewhat
interrupted.

Content Thorough and Complete Shows some Shows incomplete

insightful understanding of understanding of content understanding of
understanding of content content
content
Creativity Enthusiastically uses Use of materials and Shows some use of Shows minimal effort for
materials and ideas ideas for materials and ideas enhancement of
for enhancement enhancement materials and ideas

Ideas Insightful and well Ideas are considered Ideas are somewhat on Ideas are unclear; few
considered ideas; more than one; topic, makes some connections
making multiple thoughtful connection connections
connections is made