Principles of Training'

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Principles of Training.

• What You Need to Know for Your PEP

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There are FIVE principles which apply to all
fitness training.

• Specificity
• Progression
• Overload
• Reversibility
• Tedium
• This is easy to remember because it spells out
  SPORT!

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SPECIFICITY

• This means that training must be specific to
• The sport or activity
• The type of fitness you are trying to improve
• The particular muscle groups you are trying to
  work

• For example Marathon runners do mostly endurance
  training and swimmers exercise swim specific
  muscles.

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Progression

• As the body adapts to training it progresses to a
  new level of fitness.
• Progress to the next level is achieved by a
  gradual INCREASE IN INTENSITY to CREATE AND
  OVERLOAD
• A typical graph of fitness level against time
  would look like this

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Diagram to Show Progression
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OVERLOAD

• Training must be raised to a higher level than
  normal to create extra demands to which the body
  will adapt. This can be done in three ways
• FREQUENCY by training more often
• INTENSITY by running faster or lifting heavier
  weights
• TIME by training longer to prolong the demand
• This is called the FIT principle.

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REVERSIBILITY AND TEDIUM

• Reversibility means that if exercise is reduced
  in intensity or stopped altogether then the
  benefits of that training are quickly lost.
  Strength and speed are lost and muscles loose
  their tone and size (atrophy).
• Tedium means that your training should be
  interesting or enjoyable. No one will train over
  a long time if they find the experience boring.

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For your PEP

• For your PEP the Specificity, Progression and
  Overload principles are very important and need
  to be included so that you show you understand
  what they are and how they relate to what you are
  doing.
• The FITT principle is also important.