Table 1 Exercise training principles
Principle | Description |
|---|---|
Specificity | Exercising a certain body part or component of the body primarily develops that part: To become better at a particular exercise or skill, you must perform that exercise or skill. |
Overload | A greater than normal stress or load on the body is required for training adaptation to take place. The body will adapt to this stimulus. |
Progression | A gradual and systematic increase of the workload over a period of time will result in improvements in fitness without risk of injury. |
Initial values | Improvement in the outcome of interest will be greatest in those with lower initial values. In other words, those with lowest level of fitness have greatest room for improvement. |
Reversibility | Once a training stimulus is removed, fitness levels will eventually return to baseline (‘use it or lose it!’). |
Diminishing returns | Refers to the decreasing expected degree of improvement in fitness as individuals become fit, thereby increasing the effort required for further improvements. |