Goal Setting and Principles of Training

GOAL
SETTING AND
PRINCIPLES
OF TRAINING
INTRODUCTION
• When participated regularly in a weekly basis,
this may positively impact a person’s over-all
health and various components of physical
fitness. However, the success of the fitness
training program that is specific to an
individual’s fitness goal is also dependent on
the adherence of the program to principles of
training and the goal-setting guidelines.
LEARNING OBJECTIVES
AT THE END OF THE UNIT THE STUDENTS
SHOULD:
1. EXHIBIT DEEP 3. ASCERTAIN THE
UNDERSTANDING OF PRINCIPLES OF
PRINCIPLES OF TRAINING AND TRAINING, AND;
GOAL SETTING
2. DEVELOP AN EXERCISE 4. PERFORM FITNESS

PROGRAM FOLLOWING SMART EXERCISE GOALS WITH
PRINCIPLE FULFILLMENT.
PRINCIPLES OF TRAINING
• The scientific principles of training is a framework
that guide with planning fitness training programs.
• It informs a training program on how to improve
performance, skill, game ability and the physical
fitness.
• A successful training program will meet individual
needs based on age, gender, fitness level and fitness
goals.
OVERLOAD PRINCIPLE
• The principle states that for strength or endurance to
improve, demands placed on the muscles must be
increased systematically and progressively over time,
and the resistance (weight lifted) must be of a
magnitude significant enough to produce
development.
SPECIFICITY OF TRAINING
• This principle states that the type of training
should be specific to your individual needs and
goals.
• For example, muscular fitness has two
components: muscular strength and muscular
endurance.
PRINCIPLE OF INDIVIDUALITY
• Every individual is unique and will respond
differently to the same training stimulus.
• Some of these differences can be influenced by
many characteristics: biological age, training
age, gender, body size and shape, past injuries
and many more
PRINCIPLE OF PROGRESSION
• To achieve the desired training adaptations for a
certain activity or skill consistently the training
stimulus must gradually and constantly increase.
• For example, at the beginning of the fitness
training program, a person may be able to
perform three sets of ten repetitions at 10 pounds
(lbs.).
PRINCIPLE OF DIMINISHING RETURNS
• Performance gains are related to the level of

training (how long you have been training) of an
individual.
• The key is to continue to show progress in the
areas which they have weaknesses.
PRINCIPLE OF REVERSIBILITY
• When a training stimulus is taken away from a
person for an extended time, they will not be
able to maintain a certain level of performance.
• Any improvement or fitness adaptation brought
by training will be lost when you stop training.
MUSCULAR STRENGTH TRAINING
PRESCRIPTION
Several factors or variables must be considered to
improve muscular strength and endurance. These are
mode of training, resistance, sets and frequency of
training.
MODE OF TRAINING
Two basic training methods are used to improve
strength: isometric and dynamic.
• Isometric Exercise involves pushing or pulling
against immovable objects.
• Dynamic Exercise requires movement with the
muscle contraction, such as extending the knees
with resistance (weight) on the ankles.
DYNAMIC TRAINING HAS TWO ACTION PHASES:
• concentric or positive resistance-the muscle

shortens as it contracts to overcome the resistance.
• eccentric or negative resistance-the muscle
lengthens as it contracts
RESISTANCE
Resistance in strength training is the equivalent of intensity in

cardiorespiratory exercise prescription.
• To stimulate strength development, the general
recommendation has been to use a resistance of
approximately 80 percent of the maximum
capacity (1 RM).
Example: a person with a 1 RM of 150 lbs. should
work about 120 lbs. (150 x .80)
FREQUENCY OF TRAINING
Strength Training should be done either with a total body

workout two or three times per week.
• After a maximum strength workout, the muscles
should be rested for about 48 hours to allow
adequate recovery.
STRENGTH TRAINING
EXERCISES GUIDELINES
TO DESIGN A STRENGTH-TRAINING
PROGRAM, HERE ARE SEVERAL
GUIDELINES TO KEEP IN MIND:
1. Select exercises that will involve all major muscle groups: chest,
shoulders, back, legs, arms, hips, and trunk.
2. Warm up properly prior to lifting weights by performing a light-to-

moderate intensity aerobic activity (5-7 minutes) and some gentle
stretches for a few minutes. The mobility exercises learned during
Unit II can be used as warm-up exercises.
3. Exercise large muscle groups first, such as those in the chest, back,
and legs. Then proceed to smaller muscle groups (arms, abdominals,
ankles, and neck). The bench press exercise works the chest,
shoulders, and back of the upper arms, whereas the triceps extension
works the back of the upper arms only.
4. Exercise opposing muscle groups for a balanced workout. When

you work the chest (bench press), work the back (rowing torso). If
you work the triceps, work the biceps.
5. Perform all exercise in a controlled manner. Avoid fast and jerky
movements, do not throw the entire body into the lifting motion,
which would increase the risk of injury and decrease the effectiveness
of the exercise. Do not arch the back when lifting weight.
6. Perform each exercise through the entire possible range of motion.

7. Breathe naturally, do not hold your breath as you lift the resistance.
Inhale during the eccentric phase (bringing the weight down) and
exhale during the concentric phase (lifting or pushing the weight up).
Practice proper breathing with lighter weights when you are learning
a new exercise.
8. Based on the program selected, allow adequate recovery time

between sets of exercises (see Table 3.2)
9. Discontinue training if you experience unusual discomfort or pain.
High-tension loads used in strength training can exacerbate potential
injuries. Discomfort and 10 pain are signals to stop and determine
what’s wrong. Be sure to properly evaluate your condition before you
continue training.
10.Cool down by doing static stretches for a few minutes at the end
of each training work-out. This helps the muscle to return to their
normal resting length and to minimize muscle soreness and risk of
injury.
DESIGNING YOUR
OWN MUSCULAR
FITNESS PROGRAM
DEVELOPING YOUR
FITNESS PLAN
Deciding what you want to achieve is your first step, however,
to reach your fitness goal you need write SMART goals.
SPECIFIC- When writing goals, clearly state positively what
you would like to accomplish. Include the details of what you
want to achieve.
For Example: “I will be able to perform 20 pike crunches after

4 weeks”. Once you have written a specific goal, write the
specific objectives that will help you reach this goal (e.g.,
perform pike crunches 4 times a week, supplement core
strength by executing the following strength and core exercises
4 times a week
MEASURABLE. Whenever possible, goals and objectives
should be measurable. You can measure your progress toward
the goal by tracking your days per week or the number of
repetitions.
ATTAINABLE. Your goals should challenge you. If you set it
yourself, it will keep you motivated to accomplish your goal.
For example, we focused on pike crunches and set a repetition

higher that we can currently perform to make it attainable. But
not too high that we can’t achieve it in four weeks. Let’s say,
you can already perform 5 pike crunches, setting the goal of 20
pike crunches at the end of four weeks is achievable compared
to 100 pike crunches after four weeks.
REALISTIC. Goals should be achievable. Given time and
effort and the necessary resources, you should be able to attain
your goal. However, you need to consider various
commitments, restrictions, and availability of equipment.
These should all be examined so that your goal has a chance to
be realized.
TIME BOUNDED. A goal should always have a specific date
set for completion. With a deadline, a task is easier to plan for
and accomplish. For the example above, 4 weeks is time
specific. The chosen date is realistic but not too distance in the
future.
DESIGNING AN
EXERCISE
ROUTINE/PROGRAM
• You need to decide the exercises to include in your exercise
program.
• You need to decide the frequency for your training program.
• Keep the principles of training in mind when plotting your
exercise sets and repetitions.
• Think about when your free time is- when you will not be
interrupted, and the time when you most enjoy exercising.
• Keep a log and evaluate your program.
KEEP YOUR JOINTS MOVING!

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GOAL

2. DEVELOP AN EXERCISE 4. PERFORM FITNESS

• Performance gains are related to the level of

• concentric or positive resistance-the muscle

Resistance in strength training is the equivalent of intensity in

Strength Training should be done either with a total body

2. Warm up properly prior to lifting weights by performing a light-to-

4. Exercise opposing muscle groups for a balanced workout. When

6. Perform each exercise through the entire possible range of motion.

8. Based on the program selected, allow adequate recovery time

For Example: “I will be able to perform 20 pike crunches after

For example, we focused on pike crunches and set a repetition

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