DESCRIBE ABOUT EXERCISE PRINCIPLE AND TRAINNING.
IT HAS DESCRIBES ABOUT THE FIVE PRINCIPLE OF TRAINING AND ITS EFFECT ON BODY.
IT ALSO SHOW THE IMPACT ON BODY WHEN THEY STOPPED DOING EXERCISE AFTER THEY BUILD THEIR BODY. HSAVE
2. ❑What is EXERCISE ?
Exercise is the sub-class of physical activity that is planned,
structured and repetitive and has a final or intermediate
objective for improvement or maintenance of physical fitness.
The term “ PHYSICAL ACTIVITY” should not be mistaken with
“EXERCISE”.
Physical activity = Exercise + other activity
which involve bodily movement.
3. ❖Principle of exercise and training
1.FITT principle
2.Overload principle
3.Specificity principle
4.Individual Differences principle
5.Reversibility principle
4. 1.FITT principle:
✔ Basic principle of exercise and training .
⮚F = FREQUENCY
• number of time exercise is performed per week.
• No clear cut information provided on the most effective frequency of exercise for
adaptation to occur.
• Frequency depends upon
- age of person
- health of individual
• Optimal frequency = 3 to 4 times a week
• a frequency of two time a week does not evoke cardiovascular change,
although older individual, convulsing patient may benefit from a program of that
frequency.
5. ❑Recommendation:
• American Heart Association, scientific statement on physical activity and
atherosclerotic heart disease suggest that
F = not all day of the week
I = moderate intensity
T = aerobic exercise
T = 30 min
• According to CDC and American college of Sport medicine suggest that
F = 3 to 5 days per week
T = aerobic exercise at 65% to 90% max. heart rate
T = 20 to 60 min
6. ⮚ I = Intensity
• Severity or toughness of exercise.
• Can be increased by increasing time, speed and frequency.
• Determination of appropriate intensity of exercise is based on the two principle
- Overload principle
- Specificity principle
⮚T = time
▪ Duration of period the exercise is performed by individual .
▪ Ideal duration: 30 to 45 min
▪ Generally speaking;
- Greater intensity of exercise = Shorter duration needed for adaptation
and vice versa
7. ⮚T= Type
▪ Different types of exercise can be performed as per demand of individual.
▪ Broadly classified into two types :
A. Aerobic exercise:
Oxygen supply to muscle is constant. E.g.: running, swimming etc
B . Anaerobic exercise:
Oxygen supply is not constant to muscle, only reversed oxygen is
supplied to muscle. E.g.: lifting the heavy material etc.
8.
9. 2. Overload principle
✔Concept of overload applies to the athlete, sedentary, disabled and even
cardiac patient.
✔To improve the muscle performance, load must exceed the metabolic capacity
of muscle i.e muscle is challenged to performed at greater level.
✔To improve CVS and muscular system, an overload must be applied to these
system.
✔In strength training program,
amount of resistance applied to muscle increased.
✔In endurance training;
focus on increasing time or number of reps.
✔ Once adaptation to given load has taken place, the training intensity must be
increased for individual to achieve further improvement.
10.
11. ❑Specificity principle
• Specificity principle as related to specificity of training refers to adaptations in
metabolic and physiological systems depending on the demand imposed.
• States that specific kind of exercises must be done to develop the specific aspects
of the body and specific aspects of fitness. For instance;
- If your goal is to run a 5 km then you should train by running, not by cycling.
Cycling will not use your muscle in the same manner as running.
- If biceps strength should be increased then use weight or resistance training
and do some biceps curls.
• Uses to improve strength, power and endurance of muscle.
• If the muscle endurance is required more than strength, the intensity and
duration of exercise should be increased.
12.
13. ❑Individual Difference Principle
• All individuals do not respond similarly to a given training stimulus.
• Everyone is unique, each person experience a different response to an exercise
program.( no two individual will benefit from exercise exactly the same way
physically or psychologically )
• Factors that affect outcomes of a workout or training are:
- body size and shape
- genetics
- chronic conditions and health condition of individual
- gender
• Therapist should recognise how the patient, athlete, and trainees respond to a
given exercise stimulus and adjust the exercise prescription based on that
respond.
• For instance;
FITT principle after breast cancer:
14. • Warm up:
5-10 min to raise heart beat
1. Aerobic exercise:
- frequency:
3*5 times per week
- Intensity:
50-70% of max. heart rate
- Types:
walking, cycling( aerobic exercise)
- time
30 min
15. 2.Resistance training:
- frequency:
2/3 times per week
- Intensity:
12/15 reps of 60% of 1 RM
- Type:
supervised resistance training program of major muscle group.
- Time:
6 weeks.
16.
17. ❑Reversibility principle
• Reversibility of training effects, referred to as detraining occurs rapidly when a
person quits his/ her exercise training regimen.( training effect are reversible)
• Only after 2 weeks of detraining, significant reductions in work capacity can be
measured and improvement can be lost within few months.
• Similar phenomenon occurs with individual who are confined to bed with illness
or disability.
• Strength and speed are gradually lost with muscle losing their tone and size,
commonly known as Muscular atrophy.
**Remember
USE IT OR LOSE IT
