The 5 principles of exercise and fitness training

1) Progressive overload 2) Specificity 3) Reversibility 4) Variety 5) Individuality

Principle 01: Progressive overload

- The process of exercise sessions being more challenging over time so the body is forced to adapt and improve - Too much load, too quick = risk of tissue damage & injury => overload should be calculated so body is forced to adapt but not get injured : Increase of 5% per week - Factors effecting overload : Repetitions, sets, resistance, range of movement, rest, rate/speed, complexity

Principle 02: Specificity

The nature of adaptations that follow application of overload Principle of specificity : S = specific A = adaptions to I = imposed D = demands

Principle 03: Reversibility

Body is always responding to its environment in a pattern of stimulus-response Stimulus = overload Response = short/long term changes within the body When stimulus stops the previous gains start to reverse and measurable decline will be evident in 2-3 weeks. 'use it or lose it'

Principle 04: Rest and recovery

Period of inactivity between training sessions crucial to the recovery process A person cannot recover without rest During recovery the body makes numerous anatomical and physiological adaptations necessary to support improvements and progression Performance reduction and risk of injury if no 48hr recovery

Additional training considerations 01: Variety

Body retains information in a memory like form to cope more effectively in future. This is muscle memory. Muscle memory allows the body to perform repeated actions in an unconscious manner => performing the same task often enough leads to lack of challenge. Exercises need variety to stop body from predicting future workouts : different loading patterns , volumes & training frequencies

Additional training considerations 02: Individuality

Exercises should be modified to who is doing them. Exercise groups should be organised according to their ability. Workouts too difficult are frustrating and not useful. Professionals should plan based on what their clients need with a range of modifications, alternatives & progression ready for more personalisation.

Additional training considerations 03: Plateau

Training plateau occurs when an exerciser fails to make progress This can occur from : poorly constructed programme, too much/little rest, lack of variety, poor diet. To avoid this planning and constant reviewal and the FITT principle should be used.

Additional training considerations 04: programme regression

Sometimes it is necessary to reduce intensity to better meet clients needs. Examples: Returning to exercise post-injury/post-illness, returning after a break, providing the body rest between events, active recovery. All elements of FITT principle can be adapted.

What are modifications, progressions and alternatives?

Modifications: Different exercises easier than the original exercise or a variation Progressions: Exercises harder than the original Alternatives: Different exercises that achieve the same or similar training effect.

FITT principle

Acronym to tailor exercise to clients needs irrespective of mode of training (gym, yoga, pilates etc). Frequency: number per week and rest. Even distribution in a week Intensity: Resistance, repetitions, range of movement, rest in a set, speed, complexity. Time: length of time exercise is performed. Type: Specific equipment (bike) or training method (interval).

Modifying the FITT principle

To ensure individuals needs must consider the following: - Medical needs - Fitness level - Skill & technical ability - Experience - Environment - Confidence & motivation - Availability

Exercise speed/rate

Increasing speed is not always appropriate to increase intensity. Before exercising at speed must do exercise at perfect from at slower speeds. High speed mainly for conditioned and skilled exercisers. Resistance exercises are better slow as time of muscle(s) under tension is extended and you have greater control.

How to monitor exercise intensity

Must monitor participants response throughout the session. Can be fatal if intensity is too high. RPE(Rating of perceived exertion (0-10)) 0: no exertion at all 4: somewhat hard 7: very hard 10: maximal extersion

Exertion monitoring methods

Talk test = participants should talk to check they are breathing and not too fast or slow. Heart rate monitoring: Need a heart rate monitor, maximum heart rate equation : 220-age = MHR RPE: On previous card - simplest way. Participants scale as they go. Observation: Most common, observe for indicators of overexertion.

Signs of overexertion

Occurs when overload is too high or stress on body for too long. Signs include: - inability to talk - impaired ability to concentrate - dry mouth/dehydration - dizziness - muscle cramps - joint pain - nausea - loss of coordination

Delayed onset muscle soreness (DOMS)

DOMS is pain and stiffness in active muscles some 24-72 hours post exercise. Occurs as a consequence of microscope 'friction burns' on muscle fibres. Common triggers: Heavy resistance training, downhill running, new exercises, change in volume and type, increase of duration/intensity. When present: rest the inflamed area and drink plenty of water.

Avoiding DOMS and overtraining

Any progressive exercise, some DOMS is inevitable

Overtraining syndrome

Period of performance and progress diminishing despite training frequency, time and/or intensity increased. Imbalance of : training programme = workout + recovery. Common signs: lack of progress, lethargy, depression, irritability, difficulty concentrating, weak to colds and illness, elevated resting pulse. Effects long term : structural injury, metabolic dysfunction, bone loss and more.

Factors effecting health and fitness

According to world health organisation determinant of health includes: - income and social status - education - physical environment - employment and working conditions - Social support networks - Culture - Genetics - Personal behaviour - Health services - Gender