THE PRINCIPLES OF PHYSICAL

ACTIVITY

Improving performance is not about training more - competitors need to follow a carefully planned training programme.

This programme must be systematic and take into account the demands of the activity and the needs, preferences and abilities of the performer.

WHAT IS PHYSICAL ACTIVITY?

is any form of large muscle movements, including sports, dance, games, work, lifestyle activities and exercise for fitness.

EXAMPLE:

walking gardening climbing the stairs playing soccer dancing

These are all good examples of being active.

TRAINING PRINCIPLES:

OVERLOAD PRINCIPLE

specifies that one must perform physical activity in greater than normal amounts (overload) to get an improvement in physical fitness or health benefits.

Overload means training harder than you normally do.

Working at a higher range of intensity.

Training in the Target Zone

Fitness can only be improved by doing more than usual.

EXAMPLE:

If a football player’s goal is to improve upper body strength , he would continue to increase training weight loads in upper body exercises until his goals was achieved.

EXAMPLE:

If improvement in muscular strength is wanted, the muscles must be exercised with more intensity than normal.

PRINCIPLE OF PROGRESSION

indicates the need to gradually increase overload to achieve optimal benefits.

it should not be increased too slowly because it will result in injury or muscle damage.

Progressionmeans gradually increasing the

amount of exercise you do.When a performer first starts

exercising, their levels of fitness may be poor.

If a coach increases the training too quickly, the body will not have time to adapt and this may result in injury. Slow and steady progress is the best way forward.

Progression should be followed in planning a program:

1. Frequency - how regularly/how many times a week

2. Intensity - how hard you train3. Time - how long each session must

be in order to benefit4. Type – what sort of training you do

For example:If you were training for a 10 km run, you might start by going for two 30 minute runs a week.

You could then increase the time you run for by 3 minutes each week.

PRINCIPLE OF SPECIFICITY

states a need for a specific type of exercise to improve each fitness component or fitness of a specific part of the body.

You need to train specifically to develop the right...

o muscles – if your sport requires a lot of running, work mainly on your legs.

o type of fitness – do you need strength, speed, stamina or a combination?

o skills – you need to practice any relevant skills like kicking, serving and passing.

FOR EXAMPLE:

To be a good cyclist, you must cycle;

A runner should train by running and

A swimmer should train by swimming.

A sprinter would train on speed.

A long distance runner on Cardiovascular Endurance.

PRINCIPLE OF REVERSIBILITY

connotes that disuse or inactivity results in loss of benefits achieved as a result of overload. Meaning, benefits achieved last only as long as overload continues.

Unfortunately, most of the adaptations which result from training are reversible.

This simply means that unless you keep training, any fitness gains will be lost.

Fitness will be lost if the training load is reduces (meaning overload is not achieved) or if a performer stops training or injured.

“ If you don’t use it, you lose it”

EXAMPLE:

Fitness improvements are lost when demands on the body are lowered.

If you stop exercising, up to 50% of fitness improvements are lost within 2 months.

DOSE-RESPONSE RELATIONSHIP

when studying physical activity it is important to know what does provides the best response (most benefit / what really works for one person).

Proper exercise can be likened to powerful medicine in that it must be of the correct concentration (the intensity of exercises), its volume (or dose) must be cautiously regulated and it must have an optimal dosing frequency in order to maximize its effects on the body.

PRINCIPLE OF DIMINISHED RETURNS

emphasizes that the more benefits one gains as result of activity, the harder additional benefits are to achieve.

Even if you’ve got the best exercise/training program in the world, if you just repeat it over and over again, you’ll eventually get so used to it that you’re no longer giving your body a new stimulus to adapt to. The bar has to be constantly changing – either with different types of workouts, or making the same workout harder or longer.

If you want to keep improving, you have to keep challenging yourself in a new ways. You can’t get better than you are today by doing the same workout you did yesterday.

PRINCIPLE OF REST AND RECOVERY

maintains that adequate rest is needed to allow the body to adapt to and recover from exercise.

RESTMost athletes know that getting enough

rest after exercise is essential to high level performance, but many still over train and feel guilty when they take a day off.

The body repairs and strengthens itself in the time between workouts, and continuous training can actually weaken the strongest athletes.

Rest is physically necessary so that the muscles can repair, rebuild and strengthen.

RECOVERYAllows the body to replenish energy

stores and repair damage tissues.Without sufficient time to repair

and replenish, the body will continue to breakdown from intensive exercise. Symptoms of overtraining often occur from a lack of recovery time. Signs of overtraining include depression, decreased sports performance and increase risk of injury.

TWO CATEGORIES OF RECOVERY1. SHORT TERM RECOVERY- sometimes called

active recovery occurs in hours immediately after intense exercise.

It also refers to engaging in low-intensity exercise after workouts both the cool-down phase immediately after a hard workout as well as during the days following the workout.

2. LONG-TERM RECOVERY – refer to those that are built in to a seasonal training program. Most well –designed training schedules will include recovery days and or weeks that are built into annual training schedule.

PRINCIPLE OF INDIVIDUAL DIFFERENCES

stresses provides unique benefits to each person based on the unique characteristics of that individual. People vary in their ability to develop fitness components. We differ in age, gender, genes, environment and lifestyles.

Everyone is NOT created equal from a standpoint.

There are large individual differences in ability to improve fitness, body composition, and sports skills.

The nature of the individual’s work, diet and lifestyle should be considered when designing an exercise program.

The amount of stress an individual is currently also may significantly affect his or her performance.

CROSS TRAINING

Involves participating in two or more types of exercise in one session or in alternate session for balance fitness.

Cross-training sometimes referred to as circuit training, refers to combining exercises of other disciplines, different than that of the athlete in training.

EXAMPLE:In running, when a runner trains by

doing another kind of fitness workshop such as cycling, swimming, a fitness class or strength training, to supplement their running.

It builds strength and flexibility in muscles that running doesn’t utilize. It prevents injury by correcting muscular imbalances. And the variety that prevents boredom and burnout.

REPORTER:MISS THEOCELL V. RECONALLA

EVA J. MONTILLA NATIONAL HIGH SCHOOL

THANK YOU!!!