![]() Maintenanceįitness can be maintained by altering the F.I.T.T principle.īy maintaining the intensity of training and decreasing the volume or frequency of training by 1/3 – 2/3 the current fitness levels of an individual can be maintained. ReversibilityĪdaptations which occur through exercise are reversible, so when training is stopped for prolonged periods the adaptations from previous exercise will be lost. If we get this wrong positive adaptations will not occur as quickly. It is believed that 90% + of an individuals time is spent recovering from exercise. Recovery can be improved in a variety of ways, such as effective nutrition and hydration, light aerobic exercise and stretching sessions. It is only during the recovery phase (days between workouts) that the body is able to change and adapt to the stress of the workout. Optimal adaptation requires recovery time. Rest and recovery are required to allow the body time to adapt to exercise. ![]() VarietyĮxercise needs to be varied for optimal adaptation to occur, avoiding boredom, overuse, injury or hitting a plateau.įor optimal change to occur and to decrease the risk of an individual getting bored, overtraining, getting injured or reaching a plateau, the training must constantly be varied. Similar to overload, stress can be gradually increased using the F.I.T.T principle. Therefore, the intensity and loads should continually increase over time. T = Time of training (duration) Progressive OverloadĮxercise needs to continually overload the body if positive adaptations (change) are to continue to take place.įor the body to keep adapting to exercise the stress it is placed under should progressively increase. This is accomplished by using the F.I.T.T principle to make the body do more than it has done before. This means it needs to be placed under greater stress than it is accustomed to. OverloadĮxercise should overload the body in order for a positive adaptation to occur.įor the body to adapt it needs to be overloaded. So, to increase adaptation (results) exercise should be specific to an individual’s goals, tasks, movements and capabilities. Our bodies response to training is based on the specific stimulus (training) applied. SpecificityĮxercise should be specific to the client’s goals, needs and capabilities. People respond differently to exercise so in order to maximise the benefits, therefore training programmes should be built around the person’s needs and capabilities. IndividualisationĮxercise should be specific to the individual completing the training. ![]() So let’s take a look at the principles, their definitions and what they actually mean in lay terms. Understanding exercise principles allows trainers to monitor the stress (exercise load) placed upon their client in order to make the training safe and effective, helping the client to achieve their goals. Whether people take part in activity for enjoyment or because they’re aiming to achieve a specific goal, exercise will place stress on our bodies. With 79% of adults participating in sport and recreation activities every week and 34.9% of adults currently signed up to a fitness club or center, it’s fair to say that physical activity plays a large role in peoples lives in New Zealand.
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