The document discusses the principles of exercise training including overload, progression, specificity, individuality, and reversibility. It explains that the body must gradually increase workload over time to adapt. Exercise programs should be tailored to each individual and maintaining exercise is needed to retain benefits. The document also outlines parts of an exercise program including warm-up, flexibility, strength and endurance exercises, and cool down. Key factors for designing programs are frequency, intensity, time and type of exercise. Examples of static and dynamic stretches and exercises are provided.
The document discusses the principles of exercise training including overload, progression, specificity, individuality, and reversibility. It explains that the body must gradually increase workload over time to adapt. Exercise programs should be tailored to each individual and maintaining exercise is needed to retain benefits. The document also outlines parts of an exercise program including warm-up, flexibility, strength and endurance exercises, and cool down. Key factors for designing programs are frequency, intensity, time and type of exercise. Examples of static and dynamic stretches and exercises are provided.
The document discusses the principles of exercise training including overload, progression, specificity, individuality, and reversibility. It explains that the body must gradually increase workload over time to adapt. Exercise programs should be tailored to each individual and maintaining exercise is needed to retain benefits. The document also outlines parts of an exercise program including warm-up, flexibility, strength and endurance exercises, and cool down. Key factors for designing programs are frequency, intensity, time and type of exercise. Examples of static and dynamic stretches and exercises are provided.
The document discusses the principles of exercise training including overload, progression, specificity, individuality, and reversibility. It explains that the body must gradually increase workload over time to adapt. Exercise programs should be tailored to each individual and maintaining exercise is needed to retain benefits. The document also outlines parts of an exercise program including warm-up, flexibility, strength and endurance exercises, and cool down. Key factors for designing programs are frequency, intensity, time and type of exercise. Examples of static and dynamic stretches and exercises are provided.
THE EXERCISE PUSH-UPS JUMPING JACKS Planks/Planking Principles of Exercise Training
Reversibility, Individuality, Specificity, Progression, and
Overload Principle of Overload
• The body must work harder than it
used to in order for it to adapt. • The body must work harder than it used to in order for it to adapt. Principle of Progression
• The body should experience a gradual
increase in workload.
• If the Principle of Overload deals with
the intensity of exercise training, the Principle of Progression deals with its time period. Principle of Specificity
• The body will adapt specifically to the
workload it experienced. • The body will adapt to the kind of activities that it performs.
For Example: a marathon runner trains his or her speed
and they will excel in that aspect, but they are less likely to excel at lifting heavy barbells. Principle of Individuality • No two persons are the same when it comes to adaptation to the workload. • Every exercise program should be individual-specific; it should meet specific performance goals, and it should suit the person’s fitness attributes, lifestyle, and nutritional preferences. Principle of Reversibility
• That too much rest, or discontinuing
exercise training will cause the body’s level of physical fitness. • In order to maintain the benefits of overloading, one must stay consistent in exercise. Parts of an Exercise Program: 1. Warm-Up 2. Exercise Load a. Flexibility exercise b. Strength exercise c. Endurance exercise
3. Cool down Warm-Up
It is important to increase the body’s temperature to
prepare the muscles to any succeeding strenuous activity. By warming up, the muscles are provided with sufficient amount of blood and oxygen supply so that they will contract more efficiently. “Exercise Load” Flexibility Exercises This phase of exercise follows immediately after warm- up. It is done by doing gradual stretching activities from upper to lower extremities.
Different types of stretching:
• Static stretching • Dynamic stretching Static stretching • Flexibility exercise involving holding the limb at the end of its range for a certain duration.
• Is more appropriate in the cool down as they
help muscles to relax, realign muscles fibers and re-establish their normal range of movement. Dynamic stretching • a form of flexibility exercise involving the movement of limbs throughout its range of motion.
• exercises specifically prepare the muscles for
active contraction. However, they do not cause long-term improvement in flexibility because of the short stretching time. The FITT Principles (Frequency, Intensity, Time and Types)
• These are the key factors in designing an exercise
program that meets a person’s physical fitness level, find proper means to overload the body, and trigger positive adaptations. Frequency • refers to the number of exercise training sessions that a person has to undergo in a week.
Intensity • Basically the level of difficulty of a workout. Time • The duration of an exercise session.
Type • Refers to the specific physical activity chosen to improve a component of health-related fitness. EXERCISE STATIC DYNAMIC
1. Squats
2. Lunges Torso Twist
3. Plank Walks out
4. Calf stretch
5. Shoulder Stretch
6. Jumping Jacks
7. Toe touch
8. Walking high knees
9. Arm stretch
10. Overhead stretch
Squats Lunges torso Twist Plank Walk-Outs Calf Stretch Shoulder Stretch Jumping Jacks Toe Touch Walking high knees Arm Stretching Push Ups EXERCISE STATIC DYNAMIC
