ZAMBOANGA PENINSULA POLYTECHNIC STATE UNIVERSITY

PATHFIT 2
(EXERCISE BASED TRAINING PROGRAM)

PRINCIPLES OF TRAINING
Training
Means engaging in activity to improve performance and/or fitness; this is best
accomplished by understanding general sports training principles: overload, reversibility,
progression, individualization, periodization, and specificity.

OVERLOAD

Description: The exposure of tissues to greater than accustomed-to training stress ( 1,2).

Concept: Challenging current fitness/performance levels induces compensatory

improvements (1). However, excessive overload and/or inadequate rest can result in
overtraining, injury, and performance decrements (2).

Example: A jogger runs faster than her normal pace with hopes of improving endurance.

REVERSIBILITY

Description: The observation that withdrawal of tissue loading results in loss of

beneficial fitness/performance adaptations (1).

Concept: The body adapts to cessation of a specific activity and inadequate training
load with atrophy and fitness/performance decrements (1).

Example: A body builder laments his loss of muscular gains after taking a 2-wk
vacation.

PROGRESSION

Description: The gradual and systematic increases in training stress to maintain tissue
overload and, thus, provoke continued training adaptation (2).

Concept: As fitness/performance improves with training, training variables (i.e.,

frequency, intensity, volume) must be increased to induce further adaptation. Rate of
progression is important; progressing too rapidly can result in injury while progressing
too slowly will delay goal attainment (2).
Example: A weight lifter can comfortably lift a weight that used to be a challenge, so she
must now lift heavier weights to continue gaining strength.

INDIVIDUALIZATION

Description: The modification of training to account for an athlete’s unique capacity for
and response to training (2,3).

Concept: A training program should acknowledge differences in an athlete’s capacity for

adaptation from that of their teammates, in order to ensure adherence to training
principles for that individual; this capacity is affected by physiologic (e.g., age, current
fitness, training history), psychologic (e.g., effort, confidence), environmental (e.g.,
nutrition, lifestyle habits), and genetic factors (2,3).

Example: The workout program for a freshman quarterback differs necessarily from that
of a senior lineman on his football team, based on individual differences.

PERIODIZATION

Description: The planned systematic and structural variation of a training program over
time (1,4,5).

Concept: Constant cycling of training variables (activity, rest, frequency, intensity,

duration) within a training program each day, week, and month aims to maintain optimal
training stimulus, address changing goals and individual variability, and avoid
overtraining, injury, and burnout; this is often implemented using microcycles,
mesocycles, and macrocycles (training cycles within training cycles of increasing
duration) as a framework (1,4,5).

Example: A lacrosse team’s training program is altered across macrocycles to keep

adaptations aligned with the varying goals of the preseason, in-season, and off-season
(2,3).

SPECIFICITY

Description: The observation that fitness/performance improves through training

movement patterns and intensities of a specific task and fitness type (strength, power,
endurance, or flexibility) (2).

Concept: Incorporating specific tasks of a sport will induce neuromuscular and

metabolic adaptations to improve specific structure, fitness, and exercise economy of
the overloaded muscle groups (4). Training should be directed at improving the
fitness/performance of a sport’s distinct key components.
Example: While power athletes should train power and endurance athletes should train
endurance (e.g., swimmers should swim), team sports athletes require training with a
combination of these two types of fitness, as well as sport-specific movements/skills ( 3).

CORE EXERCISES: WHY YOU SHOULD STRENGTHEN YOUR

CORE MUSCLES
Core exercises are an important part of a well-rounded fitness program. Some people may do a
situp and pushup now and then. But core exercises are often ignored. Still, it pays to get your
core muscles — the muscles around your trunk, including your pelvis — in better shape.

CORE EXERCISES IMPROVE YOUR BALANCE AND STABILITY

Your core is the central part of your body. It includes your pelvis, lower back, hips and
stomach. The stomach muscles sometimes are called abs. Core exercises train the
muscles in your core to work in harmony. This leads to better balance and steadiness,
also called stability. Stability is important whether you're on the playing field or doing
regular activities. In fact, most sports and other physical activities depend on stable core
muscles.

CORE EXERCISES DON'T NEED EQUIPMENT OR A GYM MEMBERSHIP

BRIDGE EXERCISE
Any exercise that involves the use of your stomach muscles and back muscles in a
coordinated way counts as a core exercise. For example, using free weights while
keeping your core stable trains and strengthens many of your muscles, including your
core muscles.
Classic core exercises stabilize and strengthen your core. Classic core exercises
include planks, situps and fitness ball exercises.
A bridge is another example of a classic core exercise. To do a bridge, lie on your back
with your knees bent. Keep your back neutral, not arched and not pressed into the floor.
Avoid tilting your hips. Tighten the muscles in your stomach. Raise your hips off the
floor until they line up with your knees and shoulders. Hold for three deep breaths
without breaking your form.

CORE EXERCISES CAN HELP TONE YOUR ABS

Want more-defined stomach muscles? Core exercises are important. While it takes
aerobic activity to burn fat in your stomach, core exercises can strengthen and tone the
underlying muscles.
STRONG CORE MUSCLES MAKE IT EASIER TO DO MOST PHYSICAL ACTIVITIES
Strong core muscles make it easier to do many activities. When your core muscles are
strong, it's easier to swing a golf club, get a glass from the top shelf and bend down to
tie your shoes. Strong core muscles help athletes, such as runners. That's because
weak core muscles can lead to more fatigue, less endurance and injuries.
Weak core muscles can leave you more prone to poor posture, lower back pain and
muscle injuries. Strengthening your core muscles may help back pain get better and
lower the risk of falls.

CORE EXERCISES CAN HELP YOU REACH YOUR FITNESS GOALS

Aerobic exercise and strength training make up most fitness programs. But core
exercises are key to a well-rounded fitness program.
A fitness program that includes core exercises can help you reach your fitness goals.
Plan to have a well-rounded fitness program whether you're new at fitness or a long-
term athlete trying to improve results.

CORE EXERCISES CAN HELP YOU REACH YOUR FITNESS GOALS

Aerobic exercise and strength training make up most fitness programs. But core
exercises are key to a well-rounded fitness program.
A fitness program that includes core exercises can help you reach your fitness goals.
Plan to have a well-rounded fitness program whether you're new at fitness or a long-
term athlete trying to improve results.

Whether you’re pushing a grocery cart or putting on shoes, you use your core
to accomplish a lot of everyday activities. It also affects your balance, posture,
and stability.

Contrary to popular belief, your core doesn’t just include your abdominal
muscles. It also consists of muscles in your back and around your pelvis.

Your core, or trunk, includes your:

 Erector spinae. The erector spinae is a back muscle that extends up

your trunk. It helps you stand up straight after bending over, as well as
bend sideways and rotate your head.
  Rectus abdominis. When you bend forward, you use an abdominal
muscle called the rectus abdominis. It’s sometimes called the “six pack”
muscle.
 Obliques. Your internal oblique and external oblique help you rotate or
bend your trunk.
 Transverse abdominis. The transverse abdominis, which wraps
around the front and side of your trunk, stabilizes your pelvis.
 Multifidus. The multifidus in your back supports your spine.

Other muscles that make up your core include your:

 pelvic floor
 diaphragm
 glutes
 muscles that attach to the pelvis (hamstrings, hip flexors, and hip
adductors)

Keeping these muscles strong helps stabilize your body, support your spine,
and enhance your overall fitness
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STRENGTH AND CONDITIONING (S&C) is the selection and

development of dynamic /static exercises used to improve physical
performance. Whilst it originally benefited athletes it is now widely used in
both the sporting world and more generally.

 S&C is used to develop every area of the body and improve the way a
person moves, with the intention of enhancing sporting or physical
performance.
 Research demonstrates that correct and appropriate training can improve
physical performance. It also shows that incorrect and inappropriate
training can be very detrimental to the way the body moves and performs,
whether that’s in daily life eg walking the dog, or at hobby or sport [1].
 Strength and Conditioning training involves a wide range of exercises
developed to build a variety of skills with a focus on mind, mobility,
stability, strength, endurance, power, speed, agility and performance.

 Combines strength training, aerobic conditioning, speed and agility

training, as well as sport-specific training. [2]
 Aims to improve strength and endurance, reduce the incidence and
severity of sport injuries, and to improve technique and overall
performance.
 Beneficial for people of different ages and abilities eg can
help older people maintain and improve their health and quality of life .

PRINCIPLES OF STRENGTH AND CONDITIONING

S&C means engaging in activity to improve performance and/or fitness; this is
best accomplished by understanding general seven sports training principles:
overload, reversibility, progression, individualization, periodization, and
specificity.

INDIVIDUALITY - People will have unique responses to the same training sti
mulus, due to individual characteristics such as biological age, training age,
gender, body size and shape, past injuries
etc. Thus, training should be adjusted to the individual’s characteristics and n
eeds.
SPECIFICITY - Physiological adaptations
to training are specific to the muscle groups trained, the intensity of
the exercise, the metabolic demands of the exercise, and specific
movements and activities.
OVERLOAD - Certain adaptations require training with greater stimulus than t
hat which the body is accustomed to.This could
be done by increasing the intensity, duration, or frequency of training.
PROGRESSION/PERIODIZATION - Overloading should occur at an optimal
level and time frame to maximize performance.
Overloading too quickly may lead to poor
technique or injury, while very slow overloading may
result in little or no improvements.

DIMINISHING/RETURNS/ADAPTATION - An individual’s
level of training determines how much improvements in performance they achi
eve due to training.
A novice will see huge and relatively quick gains in performance when they be
 gin training, however, the gains get smaller and come more slowly as they get
more experienced.
REVERSIBILITY
The effects of training will be lost if training stimulus is removed for an extend
ed period of time.[4]

Benefits
Proper strength and conditioning allows an athlete to strengthen supporting
muscles, even out muscle imbalances, increase mobility, correct posture,
stabilize joints, learn new movement patterns and enhance coordination and
peripheral skills. Specifically:

1. Increases muscle strength.

Increases muscle endurance.
Increases muscle fiber size.
Strengthened Mental Health.
Increases neural recruitment.
Improves connective tissue function.
Improves bone health.
Improves motor skill and confidence to engage further in physical activity.
Improves mobility and flexibility.

 General population also gets same benefits if they train under some
professional ,and may get best out of their current fitness levels too while
minimizing chances of metabolic/cardio vascular disorders.
 Lower Abdominal Fat. ...
 Better Cardiovascular Health. ...
 Controlled Blood Sugar Levels. ...
 Reduced Cancer Risk. ...
 Lowered Injury Risks. ...
 Strengthened Mental Health. ...
 Improved Flexibility and Mobility. ...
 Elevated Body Image.
Exercises:
 Deadlifts.
 Kettlebell Swings.
 Pull Ups.
 Medicine Ball Slams.
 Split-Leg Goblet Squats.
 Lateral Bounds (Ice Skaters)
 Dumbbell Thrusters.
 Burpees.

PREPARED BY: AHMAD T. SABADDIN, P.E INSTRUCTOR