PRINCIPLES OF

TRAINING
EXERCISE
PRINCIPLE OF OVERLOAD

STATES THAT THE BODY MUST

WORK HARDER THAN WHAT IT IS
USED IN ORDER FOR IT TO
ADAPT.
PRINCIPLE OF PROGRESSION

STATES THAT THE BODY SHOULD

EXPERIENCE A GRADUAL
INCREASE IN WORKLOAD.
PRINCIPLE OF SPECIFICITY

STATESTHAT THE BODY WILL

ADAPT SPECIFICALLY TO THE
WORKLOAD IT EXPERIENCED.
PRINCIPLE OF INDIVIDUALITY

STATES THAT NO TWO MORE

PERSONS ARE THE SAME AND
THEIR RATE OF ADAPTATION TO
THE SAME WORKLOAD DIFFERS.
PRINCIPLE OF REVERSIBILITY

STATES THAT IF AN INDIVIDUAL

STOPS TO EXERCISE, THE BODY
WILL GRADUALLY RETURN TO ITS
INITIAL LEVEL OF FITNESS.
 GUIDELINES IN
DETERMINING FITNESS
GOALS
WRITE SHORT TERM AND LONG
TERM PERFORMANCE GOALS.

 SHORT TERM = 6-8 WEEKS

 LONG TERM = 6 MONTHS
SET REALISTIC
GOALS.
WRITE SPECIFIC GOALS.
WRITE A FITNESS
CONTRACT.
 OBJECTIVES DESCRIPTION
S
WHAT, WHY, WHO, WHEN AND HOW? YOU SHOULD HAVE A
SPECIFIC DEFINITE DIRECT TARGET OBJECTIVE.

M
OBJECTIVES SHOULD BE MEASURABLE TO TRUTHFULLY GAUGE
MEASURABLE YOUR GOAL.

A
GOALS SHOULD BE STIMULATING, NEITHER TOO COMFORTABLE
ATTAINABLE/ACHIEVABLE NOR DIFFICULT.

R
GOALS SHOULD BE ATTAINABLE GIVEN THE RESOURCES, EFFORT,
REALISTIC AND TIME.

T
GOALS MUST BE TIMELY, HELPFUL, AND ATTAINABLE IN A PERIOD
TIME OF TIME.

E
GOALS MUST BE MOTIVATIONAL AND ENCOURAGING TO LEVEL
EXCITING UP AND IMPROVE.

R
EVALUATE THE WORKOUT YOU HAVE DONE.
RECORDED
PHYSICAL ACTIVITY READINESS
QUESTIONNAIRE(PAR-Q)
A SUBJECTIVE METHOD IN
IDENTIFYING THE RISK OF
CARDIOVASCULAR DISEASES.
 FOR MALES, ARE YOU OVER 45 YEARS OLD?

FOR FEMALES, ARE YOU OVER 55 YEARS OLD?

DO YOU HAVE A HISTORY OF CARDIAC ARREST IN THE

FAMILY?
HAVE YOU SMOKED TOBACCO IN THE PAST 6 MONTHS?

FOR MALES, IS YOUR WAIST MORE THAN 90 CM?

FOR FEMALES, IS YOUR WAIST MORE THAN 80 CM?

DO YOU CONSIDER YOURSELF PHYSICALLY INACTIVE?

BASIC TESTS TO EVALUATE
HEALTH-RELATED FITNESS
LEVEL
 ONE MILE RUN

POPULAR
TEST TO ASSESS
CARDIOVASCULAR ENDURANCE.
 ONE MINUTE PUSH-UP

ASSESSES MUSCULAR FITNESS

OF THE MUSCLES IN THE UPPER
TORSO.
ONE MINUTE CURL-UP
ASSESSES THE MUSCULAR
FITNESS OF THE MUSCLES IN THE
ABDOMINAL AREA.
SIT AND REACH
EVALUATES THE FLEXIBILITY OF
THE HIP AND THE HAMSTRING
AREA.
TO
EVALUATE BODY
COMPOSITION.