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Principlesofexercise

This document discusses several principles of exercise: 1) Overload - Exercise must progressively increase over time through greater resistance, duration, or intensity to continue improving fitness. 2) Progression - Exercise programs and workouts should gradually increase over weeks or within a single session to avoid injury. 3) Specificity - Targeted exercises are needed to develop specific muscle groups or skills. General fitness activities are less effective for specialization. 4) Reversibility - Physical abilities and adaptations from exercise will decline rapidly within weeks of inactivity. 5) Individuality - No two people will benefit identically from exercise due to genetic and lifestyle differences. Listen to your own body's response.

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Rashi MrBRD
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60 views7 pages

Principlesofexercise

This document discusses several principles of exercise: 1) Overload - Exercise must progressively increase over time through greater resistance, duration, or intensity to continue improving fitness. 2) Progression - Exercise programs and workouts should gradually increase over weeks or within a single session to avoid injury. 3) Specificity - Targeted exercises are needed to develop specific muscle groups or skills. General fitness activities are less effective for specialization. 4) Reversibility - Physical abilities and adaptations from exercise will decline rapidly within weeks of inactivity. 5) Individuality - No two people will benefit identically from exercise due to genetic and lifestyle differences. Listen to your own body's response.

Uploaded by

Rashi MrBRD
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Lesson

Principles
of Exercise
By Carone
Fitness

Principles of Exercise

This lesson reviews some of the general


principles of exercise and progression.
Understanding and following these
principles will help you achieve your
desired results.

1
Principles of Exercise
Overload

Overload: A principle of exercise


that states that the only way to
improve fitness is to increase
over time. This can mean
increase the amount of
resistance, increase the amount
of time, or increase the speed.

When just beginning an exercise


it is generally difficult. Over time
as it becomes easier to do, it is
important to apply the overload
principle by increasing
resistance, time, or speed in
order to continue progressing.

Principles of Exercise
Progression

Progression: A principle of
exercise that states that a
person should start slowly and
increase exercise gradually.

2
Principles of Exercise
Progression

Progression can refer to both


progressing slowly over a large span of
time, such as weeks or months, AND
progression within a single workout. For
instance, you may start a running
program by running one mile and
progress one half-mile each week until
you are running five miles. Likewise, in
a single running session, you may start
at a brisk walk, then jog at a 15-minute-
mile pace for a few minutes, then
increase to a 13-minute-mile pace, and
eventually to a 12-minute-mile pace.

Principles of Exercise
Specificity

Specificity: A principle of exercise that


states that specific kinds of exercises
must be done to develop specific
aspects of the body and specific aspects
of fitness. Basically, exercise in a
manner that will get you to your goals.

3
Principles of Exercise
Specificity

For instance, if your goal is to run a 5K,


you should train by running, not by
cycling. Cycling will not use your
muscles in the same manner as
running.

If you want to increase the strength of


your biceps, use weights or resistance
and do some bicep curls.

If you want to swim a mile, practice


swimming.

Principles of Exercise
Specificity

All exercise will help


condition your body
generally, but different
exercises work your muscles
in different ways. So, if you
are looking for specific
results, use specific
exercises.

4
Principles of Exercise
Reversibility

Reversibility: This principle


states that if you don’t maintain
a regular exercise program,
your state of physical fitness
will regress. In other words,
use it or lose it!

Principles of Exercise
Reversibility

Studies have shown that even


after one week of inactivity,
there is evident loss in
performance. Within two to
three months of inactivity, one
can see a total reversal of all
benefits from previous activity.

5
Principles of Exercise
Reversibility

Everyone has weeks of


vacation, illness, or schedule
conflicts that prevent them from
exercising. However, it is
important to keep in mind that
there will some be setbacks and
a necessary reconditioning
phase when you start
exercising again. You can’t
expect to come back to your
workouts at the same level you
were before taking a break.
Take things slow and build back
up using progression and
overload.

Principles of Exercise
Individuality

Individuality: This principle maintains


that no two individuals will benefit from
exercise exactly the same way
physically or psychologically. Difference
in genetics, age, experience, body size,
and health status can all affect the
outcomes of a workout.

6
Principles of Exercise
Individuality

What works for one person may not


work for the next. This is important to
keep in mind for two reasons:

1. Don’t compare yourself to others.


Everyone will have a different genetic
makeup and life situation than you,
thus even if you are doing the same
workouts, you may see different results.

2. Listen to your body. Find what works


best for you and stick with it!

Presented
By Carone
Fitness

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