PHYSICAL EDUCATION AND HEALTH 11
Physical Fitness Training Principles serve as a starting point for every person's program design.
People's lives are heavily influenced by physical exercise. Exercise puts stress on your body, whether you
do it for fun or to attain a specific objective. Understanding physical fitness principles will enable you to
measure the stress (exercise load) imposed on oneself in order to make training safe and effective while
also assisting you in reaching your goals. Regular physical activity and exercise on a weekly basis may
have a favorable influence on an individual's overall health and enhance many aspects of physical fitness.
However, if a physical activity program is not created with key exercise training concepts in mind, an
individual's personal physical fitness goals may not be met. Adherence to particular exercise training
concepts may contribute to the establishment of an effective and planned physical activity schedule.
These principles must be present in the planned physical activity program to achieve one’s personal
fitness goal: overload (body must work harder), specificity (muscles adapt specifically to the overload),
recuperation (recovery), progression (gradual increase of workload), and reversibility (too much rest may
be counterproductive).
TRAINING PRINCIPLES
● OVERLOAD PRINCIPLE
- Relies on the premise that to improve, the muscle must produce work at a level that is
higher than its regular workload.
● PROGRESSIVE PRINCIPLE
- As a body adapts to the initial overload, the overload must be adjusted and increased
gradually.
● RECOVERY PRINCIPLE
- Rest and recuperation for the body to adjust properly.
● REVERSIBILITY PRINCIPLE
- All gains due to exercise will be lost if one does not continue to exercise.
● SPECIFICITY PRINCIPLE
- States that each form of activity would produce different results.
Physical Fitness Training Principles serve as a starting point for every person's program design.
People's lives are heavily influenced by physical exercise. Exercise puts stress on your body, whether you
do it for fun or to attain a specific objective. Understanding physical fitness principles will enable you to
measure the stress (exercise load) imposed on oneself in order to make training safe and effective while
also assisting you in reaching your goals. Regular physical activity and exercise on a weekly basis may
have a favorable influence on an individual's overall health and enhance many aspects of physical fitness.
However, if a physical activity program is not created with key exercise training concepts in mind, an
individual's personal physical fitness goals may not be met. Adherence to particular exercise training
concepts may contribute to the establishment of an effective and planned physical activity schedule.
These principles must be present in the planned physical activity program to achieve one’s personal
fitness goal: overload (body must work harder), specificity (muscles adapt specifically to the overload),
recuperation (recovery), progression (gradual increase of workload), and reversibility (too much rest may
be counterproductive).
TRAINING PRINCIPLES
● OVERLOAD PRINCIPLE
- Relies on the premise that to improve, the muscle must produce work at a level that is
higher than its regular workload.
● PROGRESSIVE PRINCIPLE
- As a body adapts to the initial overload, the overload must be adjusted and increased
gradually.
● RECOVERY PRINCIPLE
- Rest and recuperation for the body to adjust properly.
● REVERSIBILITY PRINCIPLE
- All gains due to exercise will be lost if one does not continue to exercise.
● SPECIFICITY PRINCIPLE
- States that each form of activity would produce different results.
