Lesson 3:

Training
Principles
 Contents
Overload, Recovery, Regression, Stretching (Neck/Shoulder/Arm)
Progression, Individuality,
Specificity, Variety
Bending
Warm-Up, Cool-Down

Toe Touching
The Variation Principle

Frequency, Intensity, Time, and Ankle Rotation

Type (FITT) Principle
 Principles of
Physical Fitness
Physical fitness falls into two
separate categories structured and
unstructured. Structured means that you
concentrate on a planned program of
physical activity usually to raise your fitness
levels. Unstructured is a range of everyday
activities that are done subconsciously and
most of the time you are unaware that it is
actually related to physical training.
 Overload
In order to improve fitness
whether it is cardiovascular or
muscular the body needs to be
stressed above what it normally
encounters in order to gain
improvement. This increase must be
both systematic (to a planned
program) and progressive to ensure
performance gains without injuries.
 Recovery
Recovery is just as important as
the hard work that you put into your
training regime. There are several
methods that may help enhance your
recovery phase, these being massage,
hydro-therapy, yoga, and reflexology all
of which can help your body make the
necessary repairs before moving on to the
next training session. Just remember no
recovery, no improvement.
 Regression
Regression is simply an
approach to decrease the
demand for an exercise or
movement. The right regression
will allow you to maintain
perfect form and a steady pace.
It prevents your body from just
jumping into “ survival mode ”.
 Progression

The principle of progression

in exercise emphasizes that a
person should start slowly and
increase exercise gradually. This
will help avoid muscle soreness
and minimize injuries.
 Individualtity
No two people are alike.
Whether it is a gender
difference, race difference, or
genetic difference, when it
comes to Physical training, we
all have different requirements
that need to be considered.
 Specificity
Specificity is a principle in
which specific kinds of exercise need
to be used to develop specific parts of
the body and specific elements of
fitness. If you are an athlete and you
play a sport, then you will realize that
you need to allocate training sessions
to train for the specific sport that you
play.
 Variety
“Variety is the spice of life ”.
This saying applies to fitness training.
Some may say that this contradicts
the fifth principle, specificity however
it doesn’t. By adding variety to your
training regime, you ensure that you
don’t plateau or stagnate due to a lack
of interest.
Warm-Up
Warming up helps prepare your body for an
aerobic activity. Warming up may also help reduce
muscle soreness and lessen your risk of injury. A
good warm-up prepares your body for more
intense activity. It gets your blood flowing, raises
your muscle temperature, and increases your
breathing rate. Warming up gives your body time
to adjust to the demands of exercise. This can
improve your performance and help you get the
results you want.
Cool-Down
Cooling down after your workout allows
for a gradual recovery of pre-exercise heart
rate and blood pressure. The cool-down
begins as you gradually decrease your
intensity level at the end of your aerobic
exercise session. Just as a warm-up prepares
your body for exercise, an effective cool-down
gives your body time to recover.
 The
Variation
Principle
 The principle of variation is the process where you
change something in your workout program to expose your
body to an entirely new training stimulus. This can be done by
altering exercise choice, frequency, load, volume, or rest
periods. Having variation in a training program will ensure
consistent performance improvements, lower the risks of
over-use injuries prevent overtraining, alleviate boredom, and
help maintain training intensity. As stated by Hennessy 2010,
“After a period of training the body adapts to the demands
made on it. If the training continues without variation, then
the body will cease to adapt, and it will in fact become stale ”.
The FITT
Principle
Frequency
Intensity
Time
Type
 Frequency
This is how often you will exercise.
 Intensity

It refers to the amount of

effort or work that must
be invested in a specific
exercise workout.
 Time

This is how long

each individual
session should
last.
 Type

What specific exercise

will you perform? Will
it be primarily
cardiovascular,
resistance training, or a
combination of both?
 Stretching
Stretching may help you improve your range of
motion and decrease your risk of injury, helping you
move more freely. Stretching incorrectly can actually do
more harm than good. It's helpful to include stretching
in your exercise regimen.

Keep stretches gentle and slow. Don't bounce.

Breathe through your stretches. If you feel pain, you've
stretched too far.
 Bending
Bending refers to movement around
any joint. Bending exercises improve
flexibility by stretching and opening tight
areas of the body and by leveraging body
weight to strengthen muscles and joints. Use
bending exercises in your fitness routine but
select them with care to experience their
benefits and avoid injury.
 Toe Touching
Touching your toes is a classic demonstration
of flexibility in the muscles from your lower back
down to your calves. In fact, the “ sit and reach” is a
common flexibility test for both athletic and
general fitness populations when planning a
stretching and exercise routine. Often considered a
measure of hamstring flexibility, touching your toes
displays flexibility in your lower back, glutes, ankles,
and hamstrings.
 Ankle Rotation
Ankle Rotation is a bodyweight exercise that
works your calves and quadriceps. When done
correctly, it can effectively target your hips, legs,
lower body, lower legs, and upper legs. It develops
mobility in the ankle and helps increase the stability
of the ankle joint. It is beneficial for conditioning
and strengthening. It works best for hips, legs,
lower body, lower legs, and upper legs.
THANK
YOU!