Principles of Training
Tuesday, March 11, 2025
8:06 PM
1. SPECIFICITY
> Training should be relevant to the sport or
activity.
> Focus on the right muscle groups, movements,
and energy systems.
> Example: A sprinter trains for speed and
power, while a long-distance runner trains for
endurance.
2. PROGRESSIVE OVERLOAD
> Gradually increasing training intensity to
improve fitness.
> Uses the FITT principle.
> Prevents performance plateaus and injuries.
> FITT Principle
- Frequency: Train more often.
- Intensity: Increase weight, resistance,
or effort.
- Time: Train longer or reduce rest
periods.
- Type: Use different training methods
for variety and effectiveness.
4. REST AND RECOVERY
> The body improves and adapts during rest, not
just during training.
> Good sleep and proper nutrition (especially
protein) help muscle recovery.
5. REVERSIBILITY
> Fitness declines if training stops for too long
(e.g., injury, laziness).
- Regular training is needed to maintain
progress.
6. OVERTRAINING
> Too much training without enough rest leads to
fatigue, injury, or illness.
> Balance between training and recovery is
crucial.
3. INDIVIDUAL NEEDS
> Training must match the athlete’s age,
gender, fitness level, and injury status.
> Personalized programs keep athletes
motivated and effective.
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Principles of Training
Tuesday, March 11, 2025
8:35 PM
Examples of How Each Principle Applies in Developing Physical
Fitness
Specificity
– A swimmer focuses on water-based exercises, such as swimming laps, instead of running, because
it directly improves swimming performance.
Progressive Overload
– A weightlifter starts by lifting 50 kg and gradually increases the weight to 60 kg, then 70 kg,
to build muscle strength over time.
FITT Principle
– A beginner runner trains three times a week (Frequency), gradually increases their pace
(Intensity), runs for 30 minutes instead of 20 (Time), and switches between treadmill and outdoor
running (Type).
Individual Needs
– A 40-year-old person recovering from a knee injury does low-impact exercises like swimming
instead of high-impact activities like running.
Rest and Recovery
– After an intense leg workout, an athlete takes a day off to allow muscles to recover and avoid
injury.
Reversibility
– A football player stops training for two months due to injury and notices a decline in speed and
endurance.
Overtraining
– A cyclist trains excessively without enough rest days and starts feeling weak, tired, and prone
to injury, leading to decreased performance.
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