Principles of Physical Training: Adaptation to Stress

• Physical Training


  The performance of different types of activities that cause the body to adapt and improve its level of fitness.
• Goal of Physical Training

  To produce these long-term changes and improvements in the body’s

  functioning and fitness.
• Basic Principles of Physical Training (S.P.O.R.T.)

  1. Specificity
  2. Progressive
  3. Overload
  4. Reversibility
  5. Tedium/Individual Differences
• Specificity - Adapting to type of training.


  The training principle that developing a particular fitness component requires performing exercises specifically designed for that component.

  To develop a particular fitness component, you must perform exercises designed specifically for that component.
• Progressive Overload - Adapting to the amount of training.


  Causes adaptation that improves fitness.

  The body adapts to the demands of exercise by improving its functioning. When the amount of exercise (also called overload or stress) is increased progressively, fitness continues to improve. This is the principle of progressive overload.
• Fitness increases only if:

  The volume and intensity of workouts increase.
• Four Dimensions (FITT)

  1. Frequency - how often
  2. Intensity - how hard
  3. Time - how long (duration)
  4. Type - mode of activity
• Frequency


  Developing fitness requires regular exercise.
• Intensity


  Fitness benefits occur when a person exercises harder than his or her normal level of activity.
• Time


  Refers to how long an exercise sessions lasts.
• Type


  The type of exercise in which you should engage varies with each fitness

  component and with your personal fitness goals.
• Reversibility - Adapting to a reduction in training.


  The training principle is that fitness improvements are lost when demands on the body are lowered.

  The body adjusts to lower levels of physical activity the same way it adjusts to higher levels.
• Individual Differences - limits on adaptibility.


  Some people are able to run longer distances, lift more weight, or kick a soccer ball more skillfully than others will ever be able to, no matter how much they train. People respond to training at different rates, so a program that works for one person may not be right for another person.