PRINCIPLES OF TRAINING

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PRINCIPLES OF TRAINING

Physical activity is defined as any bodily movement produced by skeletal muscles that result in an increased energy expenditure. Exercise training is defined as planned, structured, and repetitive bodily movement done to improve or maintain one or more components of physical fitness. Cardiorespiratory endurance, along with muscle strength, muscle endurance, and flexibility, is one of the components of physical fitness. Cardiorespiratory endurance is the ability to perform large muscle, dynamic, moderate to high intensity exercise for prolonged periods of time. Exercise training improves cardiorespiratory endurance whereas both physical activity and cardiorespiratory endurance have been found to produce significant health benefits.

The principles of training apply to exercise training and exercise treatment more so than to physical activity.

• Specificity of Training
• Overload Principle
  

Specificity of Training refers to the type of exercise used to make specific changes in fitness. That is, resistance work (high load, few reps) improves muscle strength; stretching exercises improve flexibility; resistance work (light load, many reps) improves muscle endurance; and endurance exercises improve cardiorespiratory endurance. The specificity of exercise principle is so specific that if strength exercises are done with one arm, only that other arm will make improvements.

The Overload Principle: An overload is an intensity greater than encountered on a regularly daily basis. Physiological changes can only occur from exercise when an overload is applied. A small overload is required to move from sedentary to fit whereas an greater overload is needed to move to higher levels of fitness.

Each of these principles guides the design of an exercise program. In exercise training, the mode of exercise, as well as the frequency, duration and intensity of training are critical in achieving fitness, athletic, or health outcomes. The mode must be specific to the targeted component of fitness and the frequency, duration and intensity must be combined in a systematic overload that will result in physiologic adaptations.

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