11/23/2023 0 Comments Principles of progression in fitness![]() Second Edition.Simply put, the principle of specificity states that how you train should mimic the skills, movements, and actions required to perform and excel in the game, activity, or event you’re participating in. In some sports, periodization categorizes training into pre-season, in-season, and post-season. Periodization breaks training into days, weeks, and months.The aim is to achieve optimal improvements in athlete performance at the right time, while minimizing injury and burnout.It is the systematic planning of specific training goals or a specific sport.It refers to the changes or variations in the training program that are implemented over the course of a specific period of time, such as a year.This principle relates to the long-term plan or goal of an individual.Rest and recovery can also be achieved by alternating more strenuous training days with easier training days, or alternating muscle groups from day 1 to day 2.Optimal rest and recovery time is 24-48 hours post training.Not allowing your body to rest and recover properly will lead to decreased performance, injuries, and fatigue.Rest & recovery between exercise sets and sessions are as important as the exercise program itself.The body repairs itself and removes wastes when you rest, eat, and sleep.During exercise, physiological breakdown of tissues occurs and metabolic wastes accumulate.Variation in exercise also helps increase motivation and compliance, and helps decrease risk of injuries by over-training.To limit reaching training plateau, exercise must be varied and modified.Over time, your body will completely adapt to a specific exercise routine to a point where your body will reach training plateau.As your body becomes fitter, you do not have to exercise as much to maintain the same level of fitness.Exercising consistently is key to maintaining fitness.The effects of training and body’s adaptations are reversed if training sessions are too far apart or if there is a long break in exercise.For example if your goal is long distance running, then your program should include distance running on the other hand, if your goal is bodybuilding, then your program should include heavy resistance training.In other words, your body adapts to the specific demands on it therefore, exercises should be designed to be as close as possible to the specific goals and resemble specific sport movements.Specific exercise elicits specific adaptations to create specific training effects.Also known as the SAID principle (Specific Adaptation to Imposed Demands). ![]() Exercise should be designed based on your specific goals and needs.Ideally exercise should be done 3-5 times per week.Consistency allows the body to adapt more efficiently and quickly.Exercise must be done at regular intervals and be consistent. ![]() Programs should be designed by taking into account every person’s unique characteristics such as physical abilities, potentials, psychology, body type, age, gender, physical strength, athletic background, daily stress factors, health and nutrition factors, etc.Exercise should be very specific to every individual since every person is different.Safe progression of overload is key to achieving positive results from your exercise program.Progressive overload can be achieved by increasing frequency, intensity, timing, and modifying the type of exercise.= Frequency, Intensity, Time of training (duration), Type (mode) of training Progressive overload principle can be achieved by changing the F.I.T.T.Progression: gradually increasing the load and the stress on the body.The body will respond to the load by physiologically adapting to it.In other words, you have to put some effort and push your body. The load/stress must be outside your comfort zone.Overload: to improve fitness and strength, the load/demand on the body must be greater than what the body is accustomed to.Combination of 2 mini principles: Overload & Progression.Whether the goal is to lose weight or enhance performance at a specific sport, there are 8 exercise PRINCIPLES that should be followed to reach the goal. The goals of exercise are widely different among individuals. ![]() As scientific knowledge and understanding of the importance of exercise on the human body is expanding, more and more people are engaging in sports and activities. During the past few years there has been a growing trend and interest in recreational activities and sports.
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