Principles of exercise training
- 1. Principles of exercise training Dipalee Parikh(MPT cardiopulmonary)
- 2. Objective of the presentation At the end of the presentation one will get background about the principles and learn application of principles. dipaleeparikh@gmail.com
- 3. PRINCIPLES 1. OVERLOAD 2. SPECIFICITY 3. REVERSIBILITY 4. VARIANCE dipaleeparikh@gmail.com
- 4. OVERLOAD ⚫ In order to progress and improve our fitness, we have to put our bodies under additional stress. ⚫ Doing this will cause long-term adaptations, enabling our bodies to work more efficiently to cope with this higher level of performance. ⚫ Overloading can be achieved by following the acronym FITT dipaleeparikh@gmail.com
- 5. FITT ⚫ Frequency: Increasing the number of times you train per week ⚫ Intensity: Increasing the difficulty of the exercise you do. For example, running at 12 km/h instead of 10 or increasing the weight you are squatting with. ⚫ Time: Increasing the length of time that you are training for each session. For example, cycling for 45 minutes instead of 30. ⚫ Type: Increase the difficulty of the training you are doing. For example progress from walking to running. dipaleeparikh@gmail.com
- 6. SPECIFICITY ⚫ “YOU GET WHAT YOU TRAIN FOR” ⚫ The exercise or training should be specific to muscle group or energy system you want to improve. ⚫ We should also test the components which are important to individual to see their strengths and weaknesses. With this information, you can focus on improving your weak points. dipaleeparikh@gmail.com
- 7. SPECIFICITY(Cont…) ⚫ EXAMPLE: ⚫ Weight lifting: anaerobic fitness and strength are vital ⚫ Diver: anaerobic fitness, flexibility,balance and power ⚫ Marathoner: aerobic fitness, muscular endurance and cardiovascular endurance dipaleeparikh@gmail.com
- 8. REVERSIBILITY ⚫ Fitness improvements will be subject to deconditioning, if they are not maintained. ⚫ Basically, if you stop training then the improvements you have made will be reversed. USE IT OR LOSE IT!!! dipaleeparikh@gmail.com
- 9. VARIANCE ⚫ Try to vary your training, to keep you interested and to give your body a different challenge. ⚫ Remember a change is as good as a rest. Many professional athletes will play a completely different sport in-between their main season, to keep their fitness up whilst still having a rest! dipaleeparikh@gmail.com
- 10. REFERENCES 1. Kenney WL, Wilmore JH, Costill DL. Physiology of sport and exercise. Human kinetics; 2015 May 19. 2. American College of Sports Medicine. ACSM's guidelines for exercise testing and prescription. Lippincott Williams & Wilkins; 2013 Mar 4. dipaleeparikh@gmail.com
- 11. You can post your questions at dipaleeparikh@gmail.com