Principles of Exercise PDF

 NU CLARK Principles of Exercise and Sports Training Prof. Erwin R. Manalac, LPT, MAED Presenter  NU CLARK Objectives ❑ Identify the Principles of Exercise and Sports Training ❑ Explain the importance of integrating the Principles...

 NU CLARK Principles of Exercise and Sports Training Prof. Erwin R. Manalac, LPT, MAED Presenter  NU CLARK Objectives ❑ Identify the Principles of Exercise and Sports Training ❑ Explain the importance of integrating the Principles of Exercise and Sports Training in Exercise programs. NU CLARK PRINCIPLE OF INDIVIDUALITY Everyone is different and responds differently to training. Some people are able to handle higher volumes of training while others may respond better to higher intensities. This is based on a combination of factors like genetic ability, predominance of muscle fibre types, other factors in your life, chronological or athletic age, and mental state. NU CLARK PRINCIPLE OF SPECIFICITY Particular activity that has to be performed to bring about specific adaptations. NU CLARK PRINCIPLE OF PROGRESSION Overload must be done gradually so as giving time for the body to adjust NU CLARK PRINCIPLES OF OVERLOAD Adapt to a higher workload over a period, an additional increase in workload NU CLARK PRINCIPLE OF VARIETY Variety is needed in training, not only to prevent boredom, but also to ensure complete and full development of fitness. NU CLARK PRINCIPLE OF ADAPTATION Over time the body becomes accustomed to exercising at a given level. This adaptation results in improved efficiency, less effort and less muscle breakdown at that level. That is why in the days after completing your first gym session of a new season or training block you experience muscle soreness and take an extra day or two to recover. After a few sessions your body and mind begins to adapt and you begin to feel stronger and more powerful and over the course of a block your body has adapted to the stressors that you have placed on it. NU CLARK PRINCIPLE OF REVERSIBILITY Any gains received through regular physical activity will stop if no longer active in performing the fitness program NU CLARK PRINCIPLE OF RECOVERY The body cannot repair itself without rest and time to recover. Both short periods like hours between multiple sessions in a day and longer periods like days or weeks to recover from a long season are necessary to ensure your body does not suffer from exhaustion or overuse injuries. NU CLARK FITT PRINCIPLE NU CLARK FREQUENCY Number of times a physical activity is done in each week NU CLARK INTENSITY How much effort has been exerted during the physical activity NU CLARK TYPE Refers to the sort of activity to complete eg Aerobic activities like walking, jogging, biking, swimming or dancing or strengthening activities such as exercises using exercise bands, weight machines or hand-held weights. NU CLARK TIME A total of 20-60 minutes of continuous or intermittent aerobic activity a day should be performed. The activity can be divided into a minimum of lO-minute bouts throughout the day. The duration of training is dependent on intensity. Individuals starting at the lower end of the training band need to sustain exercise longer (30-60 minutes) to achieve training effects. NU CLARK Repetition vs. Set A "rep," short for "repetition," is a single execution of an exercise. One pushup is one rep, and 10 pushups are 10 reps. A "set" is a collection of reps. If your goal is to complete 20 pushups, you might break your workout up into two sets of 10 reps. NU CLARK REST! NU CLARK NU CLARK REMINDERS! QUIZ OTE (September 2 – 14, 2024) NU CLARK