Training Principles Cont'd

Training Principles Cont'd

Standard 3:

 Students will demonstrate the knowledge and skills to achieve and maintain a health-enhancing level of physical activity and fitness. 

Learning Objectives

Use training principles (overload, specificity, progression, reversibility, diminishing return, rest, and recovery) to design a personal workout OR apply them to an existing program

Participate regularly in a variety of self-selected fitness activities outside of school 

Principle of Individuality 

• Every individual is unique and will respond differently to the same training stimulus 

• These differences are due to biological age, training age, gender, body size and shape, past injuries 

2. Principle of Specificity 

• Training adaptations for an individual will occur specifically to

  the muscle groups trained, the intensity of the exercise, the metabolic demands of the exercise, and/or specific movements and activities 

• Basically, to get better at a skill or an activity, a person needs to perform that skill with the proper body mechanics to have the correct technique

3. Principle of Overload 

• the body must be stressed by working against a stimulus or load that is greater than that to which it is accustomed. 

•  Overload, ensures improvement by challenging changes in resistance, terrain, movement complexity, and many others. 

4. Principle of Progression 

• In order to achieve the desired training adaptations for a certain activity or skill consistently, the training stimulus must gradually and constantly increase 

•  If overload increases

  too quickly, poor technique, improper muscle firing patterns, and injury may result

• If overload progresses too slowly, improvements will be minimal or non-existent. 

5. Principle of Diminishing Returns 

• Performance gains are related to the level of training (training age) of each individual. 

• Athletes that have never participated in

  a training program before can see huge initial performance gains in their program.  

• On the other hand, athletes that have been lifting for several years will see smaller gains over longer periods of time 

6. Principle of Reversibility 

• When a training stimulus is taken away from an athlete for an extended period of time, they will not be able to maintain a certain level of performance 

• For example, when an athlete takes the summer off from

  training they can expect to become detrained. The decrease in performance is directly related to the inactivity of the muscles that have been atrophied from nonuse 

Multiple Choice

Two students in the PE and Health class are doing the exact same program, however they will NOT experience the exact same results.

This can be explained by which training principle?

• Principle of Interest

• Principle of Reversibility

• Principle of Individuality

• None of the above

Multiple Choice

Making a change in the amount of weight you lift, running for longer distances or changing the intensity of your racing pace, OR increasing the difficulty of a specific movement [which are all more challenging than what you are currently used to]

can be best explained by which training principle?

• Principle of Specificity

• Principle of Overload

• Principle of Interest

• None of the answers

Multiple Choice

A PE and Health student wants to increase his push-up repetition maximum. He is best served by practicing, or performing the push-up in his current program consistently.

This can be explained by which training principle?

• Principle of Gains

• Principle of Specificity

• Principle of Reversibility

• None of the above

Multiple Choice

A PE and Health student has a long-term goal of doing one unassisted pull-up. She starts by working on hangs, then "negative" pull-ups.

Eventually, she uses a resistance band for assistance when doing regular pull-ups. She finally did one unassisted pull-up by the end of her program. The training principle that explains this scenario is...

• Principle of Modification

• Principle of Interest

• Principle of Progression

• Principle of Reversibility

Multiple Choice

A scenario where a student-athlete [who is brand new to a strength and conditioning program] experiences significant progress early on in her training

can be best explained by which training principle?

• Principle of Overload

• Principle of Progression

• Principle of Diminishing Returns

• None of the answers here

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