What are the 7 principles of fitness?
JERRY Diaz, a certified National Academy of Sports Medicine personal trainer, said there are seven principles of exercise: individuality, specificity, progression, overload, adaptation, recovery, and reversibility.
The best fitness training programs are built on three principles: overload, progression, and specificity. By using these principles, you can design an exercise program that improves performance, skill, ability, and physical fitness.
In order to get the maximum out of your training you need to apply the four key principles of training – specificity, progression, overload and individualisation – to what you do.
The 12 principles of exercise are akin to the 10 commandments (I think it's 10 isn't it?) Apply each of the principles to each of your clients and their progress is quite simply... guaranteed! The exercise principles outline the criteria that guide all training.
- 1 – Principle of PROGRESSIVE OVERLOAD.
- 2 – Principle of INDIVIDUALIZATION.
- 3 – Principle of REGULARITY.
- 4 – Principle of SPECIFICITY.
- 5 – Principle of REVERSIBILITY.
- 6 – Principle of VARIATION & ADAPTATION.
- 7 – Principle of REST & RECOVERY.
- 8 – Principle of PERIODIZATION.
They are cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, balance, and accuracy. You are as fit as you are competent in each of these 10 skills, and a regimen develops fitness to the extent that it improves each of these 10 skills.
The Overload Principle is probably the most important principle of exercise and training. Simply stated, the Overload Principle means that the body will adapt to the workload placed upon it. The more you do, the more you will be capable of doing.
The five health-related components of physical fitness are cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body composition.
Training means engaging in activity to improve performance and/or fitness; this is best accomplished by understanding general sports training principles: overload, reversibility, progression, individualization, periodization, and specificity.
Understanding exercise principles allows trainers to monitor the stress (exercise load) placed upon their client in order to make the training safe and effective, helping the client to achieve their goals.
What are the 9 principles of exercise?
- Motor learning.
- Frequency (how often)
- Intensity (how hard)
- Principle 01: Specificity.
- Principle 02: Overload.
- Principle 03: Adaptation (Rest and Recovery).
- Principle 04: Progression.
- Principle 05: Plateau, Regression and Reversibility.
- Principle 06: Maintenance/Regularity.
- Principle 07: Individualisation.
- Principle 08: Warm-up/Cool-down.
- Body Composition.
- Muscular Fitness.
- Cardiorespiratory Endurance.
Overload Principle: Overload (i.e., “greater than normal workload or exertion”) is required to improve components of health-related fitness: cardiorespiratory (aerobic) endurance, muscular strength, muscular endurance and flexibility.
- 3.1 Overload.
- 3.2 Specificity.
- 3.3 Reversibility.
- 3.4 Individuality.
- 3.5 Motor learning.
- 3.6 Safety.
The nine basic training principles for fitness and muscular development are specificity, overload, progression, recovery, variation, transfer, individualization, balance, and reversibility. Take each of these principles into consideration when designing a fitness program.
- Individualisation. Exercise should be specific to the individual completing the training. ...
- Specificity. Exercise should be specific to the client's goals, needs and capabilities. ...
- Overload. ...
- Progressive Overload. ...
- Variety. ...
- Rest and Recovery. ...
- Reversibility. ...
There are six skill-related fitness components: agility, balance, coordination, speed, power, and reaction time.
In order to get the most out of your training, you must follow some basic simple training principles which are overload, specificity, reversibility, and variance. Overload means we must put our bodies under more stress than normal in order for adaptive changes to be made.
- Step 1: Talk with your doctor. This is the most important step to creating an exercise plan. ...
- Step 2: Choose your favorite aerobic activities. Aerobic activities work out your heart and lungs. ...
- Step 3: Choose your favorite strengthening activities. ...
- Step 4: Schedule it out.
What are the 5 steps of fitness planning?
- Assess your fitness level. You probably have some idea of how fit you are. ...
- Design your fitness program. It's easy to say that you'll exercise every day. ...
- Assemble your equipment. You'll probably start with athletic shoes. ...
- Get started. Now you're ready for action. ...
- Monitor your progress.