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

READ:
Muscle Growth: Causes, Training, Factors

-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
READ:
Muscle Growth: Causes, Training, Factors

-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
author avatar
William Anderson (Schoolworkhelper Editorial Team)
William completed his Bachelor of Science and Master of Arts in 2013. He current serves as a lecturer, tutor and freelance writer. In his spare time, he enjoys reading, walking his dog and parasailing. Article last reviewed: 2022 | St. Rosemary Institution © 2010-2024 | Creative Commons 4.0

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