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Chapter 2 - Exercise Program Design: Principles of Exercise Training

The document outlines several important principles of exercise training that should be followed when designing an effective exercise program, including the principles of overload, progression, specificity, individuality, and reversibility. It also discusses how to evaluate one's current fitness level through tests like the one-mile run, push-ups, curl-ups, and sit-and-reach flexibility test, as well as measures like body mass index and waist circumference. Proper goal setting is emphasized as the first step in creating a personalized exercise plan tailored to one's needs, abilities, and fitness goals.

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237 views25 pages

Chapter 2 - Exercise Program Design: Principles of Exercise Training

The document outlines several important principles of exercise training that should be followed when designing an effective exercise program, including the principles of overload, progression, specificity, individuality, and reversibility. It also discusses how to evaluate one's current fitness level through tests like the one-mile run, push-ups, curl-ups, and sit-and-reach flexibility test, as well as measures like body mass index and waist circumference. Proper goal setting is emphasized as the first step in creating a personalized exercise plan tailored to one's needs, abilities, and fitness goals.

Uploaded by

kelly warden
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Principles of Exercise Training

Chapter 2 – Exercise program


Design
Sports Trivia
• Boxing is an intense activity which could last up to a maximum of
36 minutes (12 rounds x 3 minutes).
• The athlete should possess both power and endurance in order to
win. The estimated VO max of Manny Pacquiao is more than 60
mL/kg/ min.
• His aerobic capacity is higher than the average score for males
which is 45 mL/kg/min. His aerobic capacity is attributed to running
at a high intensity for more than 45 minutes.
Are there Guidelines to help me improve my fitness level safely and
effectively?
• Fitness standards are higher than health standards. People can get fit
by becoming more active. However, you need to practice caution
because doing MORE is not exactly doing it RIGHT. There are safe
and effective principles of exercise training that can help you
improve and sustain your improvements while avoiding injuries. The
following principles are important in designing an exercise program.
Principles of Exercise
Training
Principle of Overload
• The Principle of Overload states that the body must work harder
than what it has to order for it to adapt it implies that exercise is a
controlled form of stress that will stimulate the body to become
stronger.
• For example, in order for a muscle including the heart muscle to get
stronger must be overloaded or worked beyond the usual load.
Principle of Progression
• The Principle of Progression states that the body should experience a
gradual increase in workload the principle of overload asks "How
hard then the principle of progression "How soon”?
• The body will get injured if it experiences a workload that is too
hard and too soon. The body should be given an ample time to
recover and get used to the new workload.
Principle of Specificity
• The Principle of Specificity states that the body will adapt
specifically to the workload it experienced It implies that
improvements in fitness level will be limited to the activities that
one is performing.
• The application of this principle is not only on the movement or
activity performed but to the intensity at which it is performed. A
person who trains for a marathon should not be expected to be able
to lift heavy barbells.
Principle of Individuality
• The Principle of Individuality states that no two persons are the
same and their rate of adaptation to the same workload differs.
• this principle emphasizes the need to create an exercise program that
is individual-specific. All individuals have different performance
goals, fitness attributes, lifestyle, and nutritional preferences, they
respond to exercise and its physical and social environments in their
own unique way.
Principle of Reversibility
• The adaptations that take place as a result of training are all
reversible.
• While an exercise program requires rest for the body to recover, too
much rest may be counterproductive.
• The Principle of Reversibility is another way of stating the principle
of disuse. If your energy systems are not utilized, they deteriorate to
a level that matches your level of activity. It indicates that disuse or
inactivity results in loss of benefits achieved in overloading.
What is the first step in designing an
effective exercise program?
• In the same manner that a doctor prescribes a medication, the key to
a well-designed exercise program is that it should cater to the
individual's needs and goals. The program should address the
weaknesses and needs of the individual. The results of the various
fitness tests will give an idea of what he/she needs.
The following are guidelines that can
help in determining fitness goals:
1. Write short-term and long-term performance goals.
A short-term goal is something that can be achieved in 6 to 8 weeks
while a long-term goal is something that can be achieved in 6 months
or more. A long-term goal is usually made of several short-term goals
that build on each other.
2. Set realistic goals.
It is important that goals are attainable in the given period. Review
your current fitness level and decide on modest gains. You can also
ask your teacher or friends who exercise for a possible goal. This will
keep you from getting frustrated.
3. Write specific goals.
Write a goal for each fitness componenone (eg, climb four flights of
stairs without getting tired instead of improve fitness level). A specific
goal helps you focus on what has to be done.t instead of writing a
general
4. Write a fitness contract. A fitness contract is a concrete
commitment. It is a visual reminder of the goals you have identified
and it strengthens your resolve to keep your exercise program. It
makes you accountable for the consequences of your actions.
Objectives DESCRIPTION GOAL

S SPECIFIC What, Why, Who, When, and How? You should I will exercise for 30 minutes
have a definite direct target objective. at least 3 times a week.

M MEASURABLE Objectives should be measurable to truthfully I will be able to run for 30


gauge your goal. minutes without stopping.
A ATTAINABLE/ Goals should be stimulating, neither too I will finish the 5K fun run in
ACHIEVABLE comfortable nor too difficult. 30 minutes or less.

R REALISTIC Goals should be attainable given the resources, I will compete in a 10K event
effort, and time. in 6 months.

T TIME Goals must be timely, helpful, and attainable in a I will lose at least 5
period of time. kilograms in 3 months.

E EXCITING Goals must be motivational and encouraging to I Will learn how to swim and
level up and improve. ride a bike so I can join the
triathlon club.
R RECORDED Evaluate the workout you have done, its I will increase the distance I
regularity, moderation, time given, and the can run by 10% every 2
progress made with the type of training. weeks.
How do I evaluate my fitness level?
One Mile Run
• It is a popular test that assess cardiovascular endurance.
One Minute Push-Up
• It is a test that assess muscular fitness of the muscles in the upper
torso.
One Minute Curl-Up
• It is a test that aims to assess the muscular fitness of the muscles in
the abdominal area.
Sit and Reach
• It is a test that evaluates the flexibility of the hip and the hamstring
area.
Body Mass Index
• It is a widely accepted tool to evaluate body composition.
BMI
Underweight <18.5
Normal 18.5-24.9
Overweight 25.0-29.9
Obesity >30.0
Extreme Obesity >40.0
example
•
Waist Girth
• It is an important tool to assess the relative amount of fat in the
abdominal region.

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