Section A Exercise Training A 3 Principles of

Section A: Exercise & Training A 3: Principles of Training

Training • Training is a programme of exercise designed to help you reach your fitness goals. It is based on ideas or principles. By following these basic principles you should be able to plan an effective training programme of your own.

Here are some of those principles • • Specificity Overload (FITT) Progression Reversibility • You should also consider individual needs when planning a training programme

SPECIFICITY • Every exercise has a specific effect on specific muscles. You must decide what you want to improve, then choose suitable exercises. To improve in a sport you must exercise the specific muscles used in that sport.

Task • Can you think of three different sports which have similar fitness needs. You can mention positions if this is relevant.

OVERLOAD • To make a body part fitter you must overload it or make it work harder than usual. Over time it adapts to the increased demands by getting fitter. • We can overload the body in a number of ways and these are best understood by using the FITT principle. Can you think what the letters F. I. T. T. stand for?

The FITT principle • F = Frequency: How often you take part. • I = Intensity: How hard you work the body. • T = Time: How long you spend exercising. • T = Type: What sort of activity you do.

PROGRESSION • The body takes time to adapt to increased demands on it. So you should build up exercise levels gradually, or progressively. Otherwise you risk getting an injury. You will notice the biggest changes early in your training programme.

REVERSIBILITY • If training progressively / gradually improves fitness over along period of time, what happens if less training takes place, or if the training sessions are made easier? • Unfortunately exercise is reversible so if you dont use it you will lose it. Muscles that are not used will waste away or atrophy.

You must Understand • These principles and show they may be applied in planning a personal exercise programme (PEP) to improve cardiovascular fitness, muuscular strength, muscular endurance and flexibility.