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Fitness Training Principles Guide

This document provides an introduction to the seven principles of fitness training design. It discusses that the body adapts to increased loads over time, highlighting the principles of specificity and progression. Specificity requires personal goals tailored to the individual, while progression involves a gradual increase in stress or overload on the body to allow for adaptation. The document lists objectives to discuss and apply the seven principles of design and create a one-month workout. It provides references for additional resources on the principles of training.

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dorothymaealba
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35 views2 pages

Fitness Training Principles Guide

This document provides an introduction to the seven principles of fitness training design. It discusses that the body adapts to increased loads over time, highlighting the principles of specificity and progression. Specificity requires personal goals tailored to the individual, while progression involves a gradual increase in stress or overload on the body to allow for adaptation. The document lists objectives to discuss and apply the seven principles of design and create a one-month workout. It provides references for additional resources on the principles of training.

Uploaded by

dorothymaealba
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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PE 1 – Foundation of Physical Fitness

UP Open University

Module 5 – Principles of Fitness Training Design

Introduction

After assessing the fitness level of your body, you discovered your strengths and limitations in doing

the physical fitness tests. The concepts portrayed in the fitness wheel (Heyward 2010) will guide you

through life’s challenges. Attaining an optimal cardiovascular and musculoskeletal health and fitness

paired with a healthy lifestyle by denouncing smoking and alcohol drinking assures you with a quality

life.

But the next question is how you could sustain it? How could any of you maintain it? Following

simple training design will direct you to the next phase. You have to understand the principles that are

incorporated in each task.

Objectives

After working on this module, you should be able to:


1. Discuss seven (7) principles of fitness training design;
2. Apply the principles into actual practice, and
3. Design a simple workout for one- month period.

Key Concepts and Activities

SEVEN PRINCIPLES

Your body adapts well. The more load you give to it, the more it will adapt to the load. Of

course, the phrase that says, Use it or Lose it, is always true. Therefore, if you will not utilize your

body’s capacity it will naturally regress and eventually be wasted.

You have seven (7) guiding principles to follow. One is the principle on specificity. This will

tell you that when you set goals for your chosen workout to be effective, you must have your own

personal goals. You cannot just copy other goals, it must be yours alone. And of course, when you set

goals please do not forget to be realistic and practical. The principle on progression will tell you that a

gradual increase of stress to your body is necessary and helpful rather than giving a quick and difficult

overload. This method gives your body time to adjust and accept the load you will apply.
Buot, Merites M. (2021). Foundation of Physical Fitness. Los Baños: University of the Philippines Open University

These seven (7) principles will help you create your own pace but steadily and gently push you

to move on. Surely, sustenance of the physical fitness level you want to attain will not be a problem

anymore.

Open the links in the Reference list below, and find out for yourself what the authorities have

to tell you about these principles.

STUDY QUESTIONS

As you study the resources in Module 5, be guided with the following questions:

1. What is the primary aim of physical training?

2. Should everybody follow the “warm up” policy before doing the regular routine of a

workout?

3. Does your body need a specific time to rest between workout days?

4. What is the role of oxygen during exercise or doing any physical activity?

References

Atomi. (2019). HSC PDHPE: Principles of Training [Video]. YouTube. Available at


https://www.youtube.com/watch?v=9jJJd-PqhQY. Last Accessed 09 June 2021.

BBC. (2021). Principles of training. Available at


https://www.bbc.com/bitesize/guides/zxhxnbk/revision/1. Last Accessed 09 June 2021.

BBC. (2021). Principles of training. Available at


https://www.bbc.com/bitesize/guides/zxhxnbk/revision/2. Last Accessed 09 June 2021.

BBC. (2021). Principles of training. Available at:


https://www.bbc.com/bitesize/guides/zxhxnbk/revision/3. Last Accessed 09 June 2021.

NSCA's Essentials of Personal Training 2nd Edition eBook. NSCA -National Strength & Conditioning
Association. Chapters 12, 13 & 14. http:www.humankinetics.com.

Course code: PE 1 Page | 2

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