THE PRINCIPLE OF INDIVIDUALITY (aka INDIVIDUAL DIFFERENCES)
- Any training program must take into account the specific needs and abilities of the individuals for whom it is designed
-we are not created equal with respect to adapting to exercise training
-heredity plays a major role; except for identical twins, no 2 people have the same genetic
characteristics
-must look at factors such as pre-training fitness level, specific requirements within the
sport, age, gender, recovery ability, and susceptibility to injury
-variations in cellular growth rates, metabolism, and neural and endocrine regulation will
result in different responses to a given training program
THE PRINCIPLE OF SPECIFICITY (aka SPECIFIC ADAPTATION TO IMPOSED DEMAND)
- The training program must stress the physiological systems that are critical for optimal performance in the given sport in order to achieve specific training adaptation
-training adaptations are highly specific to the type of activity and to the volume and
intensity of the exercise performed
For example: long distance swimmer versus long distance runner
-both require a strong cardiovascular system
-swimmer needs upper body strength (training in the water)
-runner needs lower body strength (training by weight bearing)
THE PRINCIPLE OF DISUSE (aka REVERSIBILITY)
- When a muscle or muscle group undergoes a period of training, and then has that training effect removed, the muscle(s) will, over a period of time, lose the benefits of the training that brought to it in the first place
-“USE IT OR LOSE IT”
-Examples:
Atrophy – occurs when muscles undergo a period of inactivity
Detraining – a time period in which the person removes or reduces the effects of training
- A training program must include a maintenance plan
THE PRINCIPLE OF PROGRESSIVE OVERLOAD
- All training programs must include the concepts of progressive and overload
-Examples
THE PRINCIPLE OF HARD/EASY
- Vary intensity and duration of training allowing for breaks which give the body/mind time to recover
-Examples:
THE PRINCIPLE OF PERIODIZATION
- Gradual cycling of specificity, intensity, and volume to achieve peak levels of fitness for competition
-closely related to the principle of hard/easy
-Examples:
General Adaptation Syndrome
-humans have a non-specific response to stress which incorporates 3 stages:
Stage 1 – the alarm reaction
-“fight or flight” response from CNS
Stage 2 – the stage of resistance
-adaptation phase
Stage 3 – the stage of exhaustion
-body no longer able to adapt to increasing loads of stress
THE PRINCIPLE OF DIMINISHING RETURNS
- A person’s training gains will reflect that person’s prior level of training
