PRINCIPLES AND VARIABLES OF FITNESS

I would like to dedicate my first post in this blog to a subject that expands in many concepts, giving us a wide approach on how we can orientate our training and why.

Today we will talk about THE PRINCIPLES AND VARIABLES OF FITNESS IN AN EXERCISE PROGRAMME.

There are various principles and variables that need to be understood and applied when designing an exercise programme. Manipulation of these can make an exercise programme harder (progression) or easier (regression) and can be applied to modify specific exercises to meet a person’s needs.

FUNDAMENTAL PRINCIPALS AND PHYSIOLOGICAL IMPLICATIONS.

There are several fundamentals, which includes:

· Specificity

· Progressive overload

· Reversibility

· Adaptability

· Individuality

· Recovery time

· Frequency

· Intensity

· Time

· Type

For now, let us just focus on the first 6 of the list, and we will discuss the reminding fundamentals in a different blog post.

1 SPECIFICITY

Any change or adaptation in the body’s muscles, organs and systems will be specific to the type of training (stress or stimulus) undertaken.

Exercises that develop and improve each component of fitness bring about specific adaptations. Stretching exercises improve flexibility: they do not develop cardiovascular fitness. Aerobic endurance exercises improve cardiovascular fitness; they will not develop muscular strength. Strength training improves muscular strength, but it will not improve cardiovascular fitness or flexibility.

Different types of exercises that improve the same component of fitness also have specific effects. Strength training for the legs makes them stronger; but will not make the upper body stronger. Stretching the hamstrings makes them more flexible; but will not improve flexibility of other muscle groups. Swimming will not improve running ability or speed; there would be generalised improvements, but for specific and more effective results the individual will need to practise the specific activity they want to develop.

The training goals of an individual are essential when considering the appropriateness of specific types of exercise, e.g. are they aiming to improve general fitness or improve performance for a specific sport or athletic event? If fitness goals are specific it will be important to consider:

· The predominant energy system and muscle fibre type used for the sport

· The main prime movers recruited, and joint actions required

· The joint angle and range of movement used

· The type of muscle contraction (concentric/eccentric) and speed movement.

2 PROGRESSIVE OVERLOADS

To bring about any adaptation the body will have to work a little bit harder than it is used to. Progressive overloads can be achieved by increasing the volume of work (frequency, intensity, time) and balancing rest and recovery time.

The stimulus provided must be large enough to challenge and evoke the required adaptation.

Improvements in range of movement can be achieved by working at or beyond the current range of movement, i.e. stretching a little bit further (to a point of mild tension). Improvements in muscle strength will require the weigh lifted to progressively increase and improvements in endurance will require more repetitions. The number of sets and rest between sets will also offer methods of progressive overload.

The level of overload applied will be determined by the current fitness of the individual and their goals. An untrained, sedentary person may need comparatively small changes to bring about a training effect, whereas a trained individual may need a greater challenge.

3 REVERSIBILITY

Improvements in fitness can only be maintained by regular exercise and activity. If training (the exercise stimulus) stops the benefits gained will gradually decline.

The rate of decline is determined y the fitness of the individual, the levels of stimulus reduction (e.g. total cessation or reduced volume) and the length of time the stimulus is reduced. Total inactivity or bed rest will produce a greater decline than maintaining some activity. Athletes, for example often plan timed rest periods as part of their training programme (post season) to give the body time to rest and recover.

Total inactivity or lack of movement for extended time periods contributes to increase risk of many chronic health conditions. To maintain optimal function all body systems, need to be trained regularly at an appropriate volume.

4 ADAPTABILITY

The body reacts and adapts in accordance with the type of challenge and overload to which it is subjected. High resistance and low repetitions exercise, for example, can lead to an increase in strength. Intense exercise (lasting under 10 seconds), e.g. sprints, can cause adaptations in the adenosine triphosphate/creatine phosphate (CP) systems, making them more efficient. Lower intensity, longer duration activities help to improve aerobic endurance by improving the efficiency of the aerobic energy system (cardiovascular endurance).

5 RECOVERY AND REST

Physiological adaptations occur in the time following the activity rather than during the activity. Scheduled rest periods are a vital part of any exercise programme; this will include rest periods between exercises/sets within individual sessions and rest between training sessions.

Rest and recovery time are essential to prevent over-training. Factors that influence the amount of required rest and recovery time include the volume of exercise and the fitness level of the individual. The quality of the recovery will largely be determined by the quality of sleep and dietary intake.

Sources: Active IQ 2017.

World health organization (link) https://www.who.int/mediacentre/news/releases/release23/en/