PATH FIT 1 principles of training and exercise
- 1. Principles of Exercise PATH FIT 1 Raquel C. Binguan
- 2. Distinguish the principles of training exercise Apply understanding of the principles of exercise based on the different situations 01 02 Lesson Objectives
- 3. Let’s See What ‘s On Your Mind Direction: Write TRUE if the statement is correct. If the statement is wrong, write FALSE and underline the word(s) that make the statement incorrect. _____________________________1. If you’re training for weightlifting competition, it’s no use going swimming every day. _____________________________2. In terms of type of training, specificity should be based on the principle of moving from easy activities to difficult ones. _____________________________3. For aerobic activities, such as running, overloading means increasing the speed, distance, or intensity—although only one at a time. _____________________________4. Studies have shown that even after one week of inactivity, there is evident loss in performance. _____________________________5. Difference in genetics, age, experience, body size, and health status can all affect the outcomes of a workout.
- 4. What do you do every day to stay fit? How does it change things?
- 5. Principles of Exercise Principle of Overload Principle of Progression Principle of Specificity Principle of Individuality Principle of Reversibility
- 6. Principle of Overload ·A principle of exercise that states that the only way to improve fitness is to increase over time. This can mean increasing the amount of resistance, increasing the amount of time, or increasing the speed. ·When just beginning an exercise, it is generally difficult. Over time as it becomes easier to do, it is important to apply the overload principle by increasing resistance, time, or speed in order to continue progressing. ·When strength training, you would overload by increasing the amount of weight you lift. ·To increase your speed, pick up your pace per mile slightly. To increase your distance, add ½ mile or mile to your usual route. To increase intensity, try running hills. .
- 7. Principle of Progression ·A principle of exercise that states that a person should start slowly and increase exercise gradually. ·Progression can refer to both progressing slowly over a large span of time, such as weeks or months, and progression within a single workout. ·For example, in a single running session, you may start at a brisk walk, then jog at a 15 minute-mile pace for a few minutes, then increase to a 13-minute-mile pace, and eventually to a 12-minute-mile pace.
- 8. Principle of Specificity ·A principle of exercise that states that specific kinds of exercises must be done to develop specific aspects of the body and specific aspects of fitness. Basically, exercise in a manner that will get you to your goals. ·All exercise will help condition your body general, but different exercises work your muscles in different ways. So, if you are looking for specific results, use specific exercises. For instance, if your goal is to run a 5k, you should train by running, not by cycling. Cycling will not use your muscles in the same manner as running. If you want to swim a mile, practice swimming.
- 9. ·This principle states that if you don’t maintain a regular exercise program, your state of physical fitness will regress.In other words, use it or lose it! ·Studies have shown that even after one week of inactivity, there is evident loss in performance. Within two to three months of inactivity, one can see a total reversal of all benefits from previous activity. ·Everyone has weeks of vacation, illness, or schedule conflicts that prevent them from exercising. However, it is important to keep in mind that there will some be setbacks and a necessary re-conditioning phase when you start exercising again.You can’t expect to come back to your workouts at the same level you were before taking a break. Take things slow and build back up using progression and overload. Principle of Reversibility
- 10. ·This principle maintains that no two individuals will benefit from exercise exactly the same way physically or psychologically. Difference in genetics, age, experience, body size, and health status can all affect the outcomes of a workout. ·What works for one person may not work for the next.This is important to keep in mind for two reasons: 1. Don’t compare yourself to others.Everyone will have a different genetic make-up and life situation than you, thus even if you are doing the same workouts, you may see different results. 2. Listen to your body. Find what works best for you and stick with it! Principle of Individuality
- 11. Consistency, willpower, and knowledge are crucial in the quest for fitness growth.
- 12. Let's Wrap It! • The overload principle is a way to train your body that involves pushing it to work harder than it can right now on purpose. • The principle of specificity trains a specific energy system and specific muscle groups for them to get better or improve. • The principle of progression means that you have to gradually add more weight, time, or intensity to your training in order to improve. • The principle of reversibility supports the idea that you should maintain a regular exercise program, your state of physical fitness will regress.In other words, use it or lose it! • Principle of individuality stresses the idea that that no two individuals will benefit from exercise exactly the same way physically or psychologically
- 13. Direction: Analyze the following and identify what principle of exercise is referred by each situations. Write your answer on the space provided 1. Janice started her running program by running one mile, and each week she added one-half mile until she reached running five miles. 2. Kim gets busy on her work that she doesn’t train as often as she used to. Her body started to lose its fitness gained in those few weeks where she was exercising 3-4 times a week. 3. Shein is walking and cycling with a friend, and doing exactly the same amount of training with hers, but Sheins’ friend gets fitter faster than her. 4. Mark is a football player and his goal is to improve upper body strength, he would continue to increase training weight loads in upper body exercises until his goal was achieved. 5. Rachel wanted to increase the strength of her biceps, so she uses weights or resistance and do some bicep curls.