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Answer Sheet in Module 5

This document contains a module on training principles for a physical education course. It includes the learning objectives of developing an understanding of training principles, applying principles to specific exercise programs, and appreciating the importance of principles. The principles discussed are individuality, specificity, overload/recovery, adaptability, and reversibility.

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Warren Nabing Malangis
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132 views

Answer Sheet in Module 5

This document contains a module on training principles for a physical education course. It includes the learning objectives of developing an understanding of training principles, applying principles to specific exercise programs, and appreciating the importance of principles. The principles discussed are individuality, specificity, overload/recovery, adaptability, and reversibility.

Uploaded by

Warren Nabing Malangis
Copyright
© © All Rights Reserved
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
You are on page 1/ 8

Republic of the Philippines

MARINDUQUE STATE COLLEGE


School of Information and Computing Sciences
Panfilo M. Manguera, Sr. Road
Tanza, Boac, Marinduque

Physical
Education 1
(Movement Enhancement)

Module 5

NAME:
ADDRESS:

*MODULE 5*
V. Training Principles

a. Individuality
b. Specificity
c. Overload/ Recovery
d. Adaptability
f. Reversibility

Learning Objectives

 Develop comprehensive understanding in Training Principles


 Apply training principles in specific exercise program
 Appreciate the importance of training principles

Engage
Film Viewing

Watch the video on the given link and answer the following questions.

https://www.youtube.com/watch?v=TocsLwo7l9A

1. What have you understand on the video presented?

2. Why do we need to study the Training Principles?

3. How do Training Principles help our exercise program more progressive and effective?
Explore

State your understanding based on the picture below.

Explain
 Individuality

Everyone is different and responds differently to training. Some people are able to handle higher
volumes of training while others may respond better to higher intensities. This is based on a
combination of factors like genetic ability, predominance of muscle fiber types, other factors in
your life, chronological or athletic age, and mental state.

 Overload and Recovery

A training load is the work or exercise that an athlete performs in a training session. Loading is
the process of applying training loads. When an athlete's fitness is challenged by a new training
load there is a response from the body. This response by the body is an adaptation to the
stimulus of the training load. The initial response is of fatigue. When the loading stops there is a
process of recovery from the fatigue and adaptation to the training load.
    This recovery and adaptation returns the athlete not just to his original fitness level, but to an
improved level. This higher level of fitness is achieved through the body's overcompensation to
the initial training load. So, overload causes fatigue, and recovery and adaptation allow the body
to overcompensate and reach higher levels of fitness.

 Adaptation

Over time the body becomes accustomed to exercising at a given level. This adaptation results in
improved efficiency, less effort and less muscle breakdown at that level. That is why the first
time you ran two miles you were sore after, but now it’s just a warm up for your main workout.
This is why you need to change the stimulus via higher intensity or longer duration in order to
continue improvements. The same holds true for adapting to lesser amounts of exercise.
 Reversibility

"lt You Don't Use It, You Lose It"


    If the athlete is not exposed to regular training there is no loading and the body has no need
to adapt. This is shown in the illustration of the law of overload, where the fitness level of the
individual returns slowly to the original level. Fitness improves as a direct result of the correct
relationship between loading and recovery.
    The term progressive overload is used to explain that increasing levels of loading will lead to
progressive adaptation and overcompensation to higher levels of fitness.

  When the coach continually applies the same training load to an athlete there is an initial
increase in fitness to a certain level and then the athlete remains at that level. Once the body
has adapted to a particular training load adaptation ceases. Similarly, if the training loads are
too far apart the athlete's fitness level will keep returning to original levels. Widely spaced
loading will produce little or no fitness improvement.
    We have seen that different training loads have different effects on an athlete's recovery. An
excessive training load causes incomplete adaptation and the athlete will have problems with
recovery from the training stimulus. These problems with recovery can also be cumulative. This
occurs when the loading is repeatedly too great or too closely spaced. The decline in
performance caused by incomplete adaptation is one of the most obvious symptoms of
overtraining. In this situation the coach must allow time for proper recovery and should
evaluate and reduce the training loads used.
   
 

 Law of Specificity

 The law of specificity states that the specific nature of a training load produces its own specific
response and adaptations. The training load must be specific to both the individual athlete and
to the demands of their chosen event. This may be obvious when comparing the demands of
events such as marathon and shot. It is less obvious, but just as important when planning the
training of a 200 metre specialist compared with a 400 metre specialist. Or, a 100 metre hurdler
compared with a 400 metre hurdler.
    General training must always come before specific training in the long term plan. The general
training prepares the athlete to tolerate the loadings of specific training. The volume of general
training determines how much specific training the athlete is able to complete. The greater the
volume of general training the greater the capacity for specific training.

 The characteristic of training load must be specific to the movement, muscles, and energy
systems of the sport you are training for.

Elaborate
Explain the connection and importance of each principle to each other.

Evaluate
Write your own understanding on the picture below based on the training principles.

Assignment
Create a progressive exercise program and apply the principles of training. Show the progress
from simple to complex.

Law of Specificity

Law of Overload

Law of Recovery

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