Physical Education 1

PRINCIPLES OF TRAINING

Effective training takes time and patience. If one adheres to the proper principles of training, the result will definitely
be seen. The performance will be improved and physiological changes will occur as well. A proper program of exercise
considers three principles of training: the principle of overload, the principle of progressive, and the principle of
specificity.
Over Load Principle
This principle pertains to doing “more than normal” for improvement to happen. It means to boost our fitness, strength,
or endurance. The workload is extended accordingly. Applying these training principles will cause long-term adaptations,
enabling the body to figure more efficiently to deal with higher levels of performance.
Principle of Progression
To ensure that the results will still improve over time, the adapted workload should be continually increased. A gradual
and systematic increase within the workload over a period of time will lead to improvement in fitness without risk of
injury. If overload occurs and increases rapidly, it may lead to injury or muscle damage. If it increases slowly,
improvement is unlikely. For instance, the athlete who exercises vigorously only on weekends violates the principle of
progression and may not see obvious fitness gains.
Principle of Progression
The Principle of Progression also stresses the requirement for correct rest and recovery. Continual stress on the
body and constant overload will lead to exhaustion and injury. You ought not to train hard all the time, as you'll risk
overtraining and a decrease in fitness.
Principle of Specificity
"Practice makes perfect.“
This principle simply states that exercising a specific piece or component of the body primarily develops that part.
The principle of specificity implies that to become better at a selected exercise or skill, you need to perform that exercise
or skill.
For example, a cyclist should be trained in cycling and a runner should be trained in running. Use the acceptable sort
of exercise that directly improves your target muscles.
Principle of Reversibility
Development of muscles will happen if regular movement and execution are completed. If activity ceases, it will be
reversed. This shows that benefits and changes achieved from overload will last as long as training is continuous.
On the flip side, this also implies that the detraining effect will be reversed once training is resumed. Extended rest
periods reduce fitness and therefore the physiological effects diminish over time which throws the body back to its pre-
training condition.

F.I.T.T.
Frequency- How often you will exercise
Intensity- How hard you work during exercise
Time- How long you exercise during each session
Type- An easy one to manipulate to avoid overuse injuries or weight loss plateaus.

FREQUENCY
The first thing to identify in the workout plan is frequency—how often you exercise. Your frequency often depends on a
spread of things including the sort of workout you're doing, how hard you're working, your fitness level, and your
exercise goals. Three to five times a week is a safe frequency for each component of health related physical fitness.
For cardio: Include your goal, guidelines recommend moderate exercise five or more days every week or intense
cardio three days every week to improve your health. If your goal is to lose weight, you'll need to work often up to six or
more days a week.
For strength training: The suggested frequency is two to three non-consecutive days a week, it should be one to two
days between sessions. If you are doing a split routine, like the upper body at some point and lower body subsequent,
your workouts are going to be more frequent than total body workouts.
INTENSITY
Intensity refers to how hard you work during the physical activity period. Intensity is often measured in several ways,
counting on the health-related component. For instance, monitoring pulse rate is a technique to measure intensity
during aerobic endurance activities but gives no indication of intensity during flexibility activities.
For cardio: For cardio, you will usually monitor intensity by heart rate or pulse rate. The recommendation for steady-
state workouts is at a moderate intensity and for interval training, it should be done at a high intensity for a shorter
period of time.
 TIME
Time is the length of the physical activity. Considering the other aspects of the F.I.T.T principle, the time differs
depending on the health-related fitness component targeted.
For cardio: The suggested cardio exercise is 30 to 60 minutes but the duration of your workout depends on the type of
exercise. For a beginner, you might start with a workout of 15 to 20 minutes. If you're doing steady-state cardio, like
going for a run, you may exercise for 30 minutes to an hour. If you're doing interval training and working at a high
intensity, your workout should be shorter, around 20 minutes to a half-hour.
For strength training: How long you lift weights depends on the type of workout you're doing and on your schedule. For
a total body workout, you may take up to an hour, but a split routine may take less time because you're working for
fewer muscle groups.
TYPE
Type refers to the definite physical activity selected to improve a component of health-related fitness. For example, a
person who wants to improve the arm strength should exercise the triceps and biceps, while an individual who wants to
improve aerobic endurance needs to execute some other aerobically challenging activities such as jogging, running,
swimming.
For Cardio: Cardio is changeable since any activity that makes your heart rate up counts. Dancing, running, walking,
jogging, and cycling are some of the wide variety of activities you may choose. Having more than one cardio activity
helps reduce boredom.
For strength training: Strength training workouts can also offer a variety of exercises. It includes any exercise using
resistance like dumbbells, barbells, machines, and many others to work your muscles. You may also use your body as a
resistance tool. You may change the type of your strength workout depending on your goal.

Part of an Exercise Program

An exercise workout has three components: warm-up, exercise load, and cool-down.
The exercise load or workout load is the program activity that would stimulate beneficial adaptation when performed
regularly.

A warm-up is essential prior to the actual workload as it prepares the body for more strenuous activity. It increases
the blood flow to the working muscles without an abrupt increase in lactic acid accumulation.
Cool-down is essential after a workout as it permits the pre-exercise heart rate and blood pressure for a gradual
recovery. Cooling down may be most vital for competitive endurance athletes, like marathoners, because it helps
regulate blood flow

Warm-up - At least 5 to 10 minutes of low to moderate intensity aerobic exercise or resistance exercise with lighter
weights.
Conditioning -15 to 60 minutes of aerobic, resistance, neuromuscular, and/or sport activities
Cool-down - At least 5 to 10 minutes of low to moderate intensity aerobic exercise or resistance exercise with lighter
weights
Stretching - At least 10 minutes of stretching exercises performed after the warmup or cool-down phase
Note: For a beginner at least 15 to 30-minute exercise load

CURCUIT TRAINING

1. Inchworm Exercise 2. Jumping Jack 3. Plank

4. Modified Burpees 5. Mountain Climbers 6. High Knees

7. Tuck Jumps 8. Step Up 9. Leg Circle

10. Push Up Plank