There are many principles governing physical
conditioning program. Well constructed physical conditioning programs are based
on the application of sound training principles. Applications of these
principles are vital to achieve the desired sports performance and specific
adaptations. Each of the principles is defined within the construct of the
exercise modality (e.g. strength or aerobic) or program type (e.g. local
muscular endurance weight-training program versus strength weight training
program). These specific principles reflect the particularities of fulfilling
important training goals, namely injury prevention, increasing skill and performance
level.
Progression – It is the act of moving forward or
advancing towards a specific goal step by step.
Overload – It is the gradual degree of stress place
on the body doing exercise training. In reality the adaptive responses will
only respond if continually required to exert the greater magnitude of
challenges to meet higer physiological demands. The variables for overload are
dependent upon the type of exercise used and to meet the specific training objectives.
Specificity – It refers to the specific adaptaion
responses to the specific type of stimulus imposed.
Frequency – It is the optimal number of training
sessions to be performed in a week to yield optimum physiological improvements.
It is dependent upon principles of reversibility and rest.
Intensity – It is the degree of stress imposed on
the body system to yield the necessary acute physiological changes that would
lead towards positive chronic adaptations. The variables for intensity are
dependent upon the type of exercise used and to meet the specific training
objectives.
Volume – The amount of work performed in a training
session. It is dependent upon the type of training.
Duration – The amount of time required to be spend
on a specific exercise or phase of training to yield the necessary
physiological changes and adaptation.
Rest – The time spends to allow for the body to
recuperate and regenerate. It is dependent on the type of training, intensity,
objective of training, volume, muscle type, fitness level, energy system
utilization and etc.
Reversibility – It is the onset of detraining
effect following no training continuation after exceeding the appropriate rest
period.
Individualization _ It is the specific training
consideration and prescription to individual differences. e.g. gender, age,
fitness level, training goals, training experience and etc.
Variation – It’s main purposes is to prevent
stagnation from happening either physiological or psychologically due to
saturation and/or boredom.
Sequence – The sequencing of exercises/ methods of
exercise/ muscles groups during a workout will affect the acute expression of
the physiological stress.
Timing – It is to train what and when, as to take
advantage of the body’s chronobiological changes. It can also be translated in
terms of specific training/exercise based on the defferent phases of training.
Balance – It is to attain a balanced ratio of
development for all the necessary components of physical fitness required for
the sports and the human body (the concept of multilateral development).
Fun – Is to make training sessions and experience
more challenging, meaningful and enjoyable through the consideration of various
factors such as, variation of training method, to suit to individual
differences and needs.
