An exercise program including aerobic, resistance, flexibility, and neuromotor exercise training is important for improving and maintaining physical fitness and health. The program should be designed to meet individual goals based on a person's health status, abilities, and environment. Physical activity and fitness are associated with lower risks of chronic diseases. Exercise is a type of physical activity planned to maintain or improve physical fitness, which allows one to perform physical activities. Basic principles for developing a training program include individuality, specificity, progression, regression, overload, variety, recovery, reversibility, trainability, adaptation, and periodization.
An exercise program including aerobic, resistance, flexibility, and neuromotor exercise training is important for improving and maintaining physical fitness and health. The program should be designed to meet individual goals based on a person's health status, abilities, and environment. Physical activity and fitness are associated with lower risks of chronic diseases. Exercise is a type of physical activity planned to maintain or improve physical fitness, which allows one to perform physical activities. Basic principles for developing a training program include individuality, specificity, progression, regression, overload, variety, recovery, reversibility, trainability, adaptation, and periodization.
An exercise program including aerobic, resistance, flexibility, and neuromotor exercise training is important for improving and maintaining physical fitness and health. The program should be designed to meet individual goals based on a person's health status, abilities, and environment. Physical activity and fitness are associated with lower risks of chronic diseases. Exercise is a type of physical activity planned to maintain or improve physical fitness, which allows one to perform physical activities. Basic principles for developing a training program include individuality, specificity, progression, regression, overload, variety, recovery, reversibility, trainability, adaptation, and periodization.
An exercise program including aerobic, resistance, flexibility, and neuromotor exercise training is important for improving and maintaining physical fitness and health. The program should be designed to meet individual goals based on a person's health status, abilities, and environment. Physical activity and fitness are associated with lower risks of chronic diseases. Exercise is a type of physical activity planned to maintain or improve physical fitness, which allows one to perform physical activities. Basic principles for developing a training program include individuality, specificity, progression, regression, overload, variety, recovery, reversibility, trainability, adaptation, and periodization.
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For most adults, an exercise program including aerobic, resistance, flexibility,
and neuromotor exercise training is indispensable to improve and maintain physical fitness and health. An exercise training program ideally is designed to meet individual health and physical fitness goals within the context of individual health status, function, and the respective physical and social environment. Physical activity and fitness are associated with a lower prevalence of chronic diseases, such as heart disease, cancer, high blood pressure, and diabetes. What is the difference between physical activity and exercise?
Physical activity refers to the contraction of skeletal muscle that produces bodily movement and requires energy.
Exercise is a physical activity that is planned and is performed with the goal of attaining or maintaining physical fitness. Physical fitness is a set of traits that allows an individual to perform physical activity [4].
Principles of Training exercise
In order to look good, feel good and enjoy a healthy lifestyle, it is important for you to be involved in regular physical activity. Thus, you need to know how to apply important training principles in order to remain safe during activities. A physically educated person demonstrates understanding of movement concepts, principles, strategies and tactics as they apply the learning and performance of physical activities. Here are some basic principles to be followed in developing your training program: INDIVIDUALITY
- States that no two persons are the same and their rate of adaptation to the same workload differs. People are diverse and have different physique, intelligence, emotional and social capacities and needs. Each of this diversity responds differently to training like : Age, genetic capacity, predominance of muscle fiber types, mental stage and the factors. SPECIFICITY
- States that the body will adapt specifically to the workload. This principle helps in improving our ability in sport. Simply, there are specific movements and exercises that are intended to develop specific skills and body parts. PROGRESSION
- States that the body should experience a gradual increase in work load. The principle of progression states that the amount and intensity of your exercise should be increased gradually. To attain the desired fitness goal, one must start from the basic to reach the advanced. REGRESSION
- is simply an approach to decrease the demand of an exercise or movement.
FITT stands for:
- FREQUENCY-how often? How many times per day or week are you training? - INTENSITY- How hard? How hard are you working? 0-100% effort. - TIME- How long? How long are you training? Seconds, minutes or hours. - TYPE- What kind? What kind of training are you doing? OVERLOAD
- States that the body must work harder than what it is used to in order for it to adapt.to improve muscular power, speed or endurance, we need to add more weighs, new resistance or time/ intensity to our work-out. VARIETY
- The principle of variety is ensuring training sessions use multiple training types and methods, as well as exercises within these methods. Variety is needed in training, not only to prevent boredom, but also to ensure complete and full development of fitness. - Exercise needs to be varied for optimal adaptation to occur, avoiding boredom, overuse, injury or hitting a plateau. For optimal change to occur and to decrease the risk of an individual getting bored, overtraining, getting injured or reaching a plateau, the training must constantly be varied.
RECOVERY
- The body cannot repair itself without rest and time to recover.
REVERSIBILITY
- It is another way of stating the principle of disuse. The sudden stop of applying a particular exercise like running five miles or bench pressing 150 pounds 10 times will lose the ability to successfully complete that exercise. TRAINABILITY
- Has been defined as to how responsive an individual is to the training stimulus and what extent of development was achieved in various levels of growing and developing. ADAPTATION
- Adaptation is the way the body ‘programs’ muscles to remember particular activities, movements, or skills. By repeating that skill or exercise, the body adapts to the stress and the skill becomes easier to perform. The Principle of Adaptation explains why beginning exercisers are often sore after starting a new routine, but after doing the same exercise for weeks and months the athlete has little, if any, muscle soreness. This also explains the need to vary the routine and continue to apply the Overload Principle if continued improvement is desired.
PERIODIZATION
- Periodization is one way for the sports physical therapist to approach the design of resistance training programs. Periodization is defined as the planned manipulation of training variables (load, sets, and repetitions) in order to maximize training adaptations and to prevent the onset of overtraining syndrome.
