PE GROUP 4 REPORT Principles of Training FITT Principle

PRINCIPLES OF
TRAINING &
FITT PRINCIPLE
Presented by: GROUP 4
01
PRINCIPLES OF TRAINING
EXERCISE
PRINCIPLES OF TRAINING EXERCISE
01 SPECIFICITY 02 INDIVIDUALISATION
PROGRESSIVE
03 04 VARIATION
OVERLOAD
PRINCIPLES OF TRAINING EXERCISE
REST
05 REVERSIBILITY 06
AND RECOVERY
SPECIFICITY
The principle of specificity states that sports
training should be relevant and appropriate to
the sport for which the individual is training in
order to produce the desired effect.
SPECIFICITY
It derives from the observation that the adaptation of the

body or change in physical fitness is specific to the type of
training undertaken.
Additionally, training should progress from general

conditioning to specific training for the particular skills
required in that sport or activity. It is needed for a specific
type of exercise to improve each fitness component or
fitness of a specific part of the body.
Specificity states that the body makes gains from exercise
according to how the body exercises. This principle is
important because applying it correctly will allow one to have
a focused, efficient, effective program that will lead to the
desired gains.
Why is the principle of specificity important?

INDIVIDUALISATION
This principle states that each person will
respond differently to the same training
stimulus.
FACTORS THAT MAY CONTRIBUTE TO THE TRAINING RESPONSE
BIOLOGICAL
ENVIRONMENT
DIFFERENCES
INDIVIDUALISATION
What can you do to uphold this

principle?
1. Get an assessment done.
2. Ensure that your training program supports your goals
and needs of your body.
3. Don't compare your progress to others.
PROGRESSIVE OVERLOAD
Progressive overload is when you gradually increase
the weight, frequency, or number of repetitions in
your strength training routine. This challenges your
body and allows your musculoskeletal system to get
stronger.
WAYS TO PROGRESSIVELY OVERLOAD
Increase Resistance Increase Endurance

Adding additional stress to your muscles
allows them to break down, rebuild, and In order to increase endurance,
get stronger. One way to do this is to lift you need to increase the length
heavier, which means increasing the of your workouts.
weight you’re lifting.
Increase Tempo Increase Reps

Increasing the tempo — or intensity — of Increasing the number of
your workouts can help you get stronger
repetitions puts more demand on
and fitter. You can do this by working out
at a quicker pace or with less rest time in your muscles. This can make them
between sets. stronger over time.
VARIATION
manipulation of different training variables
or a different training stimulus
Variation is important for the
“prolongation of adaptations over
continuous training programs”
- STONE, et al (2003)
TRAINING TIPS FOR APPLYING THE VARIATION PRINCIPLE
1. Set up an annual sports training plan using phases, each with a specific
purpose.
2. Plan how all sports training activities can cohesively build to a training peak
during the competitive season.
3. In each week of each training phase, coordinate the intensity of fitness training
activities with technical and tactical work to allow ample recovery.
4. For weight training, adjust exercises, sets, reps, rest, and volume within the
training cycle.
5. For aerobic training, adjust distance, speed, duration, recovery, and volume
within the training cycle.
6. When signs of overtraining occur, change workouts by reducing intensity and
allowing longer recovery time.
TIPS ON APPLYING THE REVERSIBILITY PRINCIPLE
1. Conditioning.
- After long rest intervals, begin a conditioning program to rebuild sports fitness.
2. Active Rests.
- Avoid long rest periods with complete inactivity.
3. Retraining.
- Athletes should avoid performing intense work.
4. Avoid Maximum Attempts.

- Athletes should not attempt to lift single maximum weight loads early in
conditioning.
5. Flexibility.
- Emphasize stretching exercises to regain joint flexibility.
REST AND RECOVERY
• Rest and recovery is also a crucial aspect of an
exercise program because it gives the body a time
to repair and strengthen itself in between workouts.
• It also allows the athletes to recover, both physically

and psychologically.
CATEGORIES OF RECOVERY
1. Immediate or short-term Recovery

- The most common form of recovery and occurs within hours after an
exercise session or event.
2. Long-term Recovery
- This refers to recovery periods that are built into a seasonal training
schedule and may include days or weeks incorporated into an annual
athletic program.
02 FITT PRINCIPLES
FREQUENCY
- How often you must do a physical-related
activity such as cardio and strength training
workouts.
FREQUENCY
It is one of the important components that make up the
FITT principle in standardizing a workout routine that
fits your preferences and schedule. A preferable
frequency of workout can range from a 3-5 days of
moderate workout or a daily routine to help create
consistency.
INTENSITY
- How hard you train, for example
faster, heavier, less recovery
- It can be light, moderate, and high
intensity.
TYPE
The specific physical activity chosen to
improve a component of health-related
fitness.
TIME
It measures how long you spend being
physically active in doing your physical
activity.
RESOURCES
https://www.mattspoint.com/blog/applying-the-principle-of-variation-to-
tennis
https://www.sports-training-adviser.com/variationprinciple.html
The Principle of Individuality – Sport Specific Training (wordpress.com)
https://www.healthline.com/health/progressive-overload#ways-to-do-it
https://www.britannica.com/topic/specificity-physical-conditioning
https://www.sports-training-adviser.com/recoveryprinciple.html
Agustiana, Nathaniel Azis H.
Apolinario, Johanna Louise L.
Baez, Reese Adrienne E.
Bueno, Raiza Camille D.
Entino, Kathlene H.
Magat, Jeremia J.
Morales, Alelie Joshua M.
Valenzuela, Dexter D.
Vasquez, Renante B.
Vinoya, Raja Mikaela L.
THANKS!
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PRINCIPLES OF

It derives from the observation that the adaptation of the

Additionally, training should progress from general

Why is the principle of specificity important?

What can you do to uphold this

Increase Resistance Increase Endurance

Increase Tempo Increase Reps

4. Avoid Maximum Attempts.

• It also allows the athletes to recover, both physically

1. Immediate or short-term Recovery

CREDITS: This presentation template was created by Slidesgo,

Please keep this slide for attribution

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