Principles of Physical Activity

June 6, 2012 - PRLog -- The aim of physical training is to expose the body safely to stimuli that cause physiological and structural adaptations to take place. Positive benefits will include an increased capacity to work for longer periods before the onset of fatigue and a rapid return to normal once activity has ceased. These benefits can be maximised through the application of the following training principles.

Specificity - A crucial factor for positive training adaptation is being specific in how you train. Adaptation is a result of the specific loads of physical and mental stress placed on individuals. Therefore, to improve aerobic fitness you must work the aerobic system. Alternatively, to help a group or individual cope with the mental stress of a task, some form of coping skills should be provided during training.

Overload - The principle of overload is to exceed in duration or intensity, the normal demands encountered. It is important to deliver the right load; too much will cause breakdown and lead to injury and failure and too little may result in no improvement. It should be noted the "No pain-No gain" verse cited by many is simply not true and can lead to a higher risk of injury.

Progression - As fitness and performance standards increase through training, greater demands should be placed upon those being trained in order to maintain progress.

Reversibility - If training is restricted or stopped, fitness levels either decrease or are maintained depending on the level of inactivity.

Recovery - The relationship between overload and recovery is a vital part of training. If the body is not allowed to recover from a severe training session of either intensity or volume then breakdown and injury may occur. It is important to know that the body's response to the actual training effect comes not from the session itself, but during the recovery period. This also allows time for energy supplies to be replenished and damaged tissue to repair. Recovery can take various forms and does not necessarily mean total rest. Active recovery could be undertaken by reducing the physical load and concentrating on skill training. Alternatively, if stress and overload is of a psychological nature, recovery could be taken playing low level sport or
another relaxing activity.

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