General Principles of Exercise
1.Overload. This refers to the observation that a body system must be exercised at a level
beyond which it is presently accustomed. A specific body system gradually adapts to
this overload until it reaches a state where adaptation is no longer observed. By and
large, training consists of systematically exposing selected physiological systems to
intensities of work that exceed those to which the system is already adapted.
2.Progression. This principles state that the amount and intensity of your exercise
should be increased gradually. It rejects the “no pain, no gain” theory.
3.Specificity. The principle states that benefits associated with the training stimulus can
only be achieved when it duplicates the movements and energy systems involved in the
exercise. In other words, training effects are highly specific to the particular physiological
systems overloaded, to the particular muscles used, and more specifically to the particular
muscle fibers recruited to perform the work.
4.Individuality. No two individuals are exactly alike. All individual have different
performances, fitness attributes, lifestyles, nutritional preferences, and respond to exercise
and its physical and social environments in their own unique way. It is essential that the
exercise program caters to these individual needs and preferences.
5.Recovery. It refers to the amount of time the body should be allowed to rest and
recover from fatigue before the next activity begins. For instance, explosive type of
activities which last for 5-10 seconds (such as 100 m track races) will require at least 2-3
minutes to completely restoring the utilized ATP energy source in the muscle. Likewise,
in an exercise program, the body should be given at least 24 hours to rest in between
training days to allow the muscle and other physiological systems to recover from the
immediate effects of training.
6.Reversibility. The principle simply states that if an individual stop to exercise, the body
returns to its initial level of fitness.
The F.I.T.T./F.I.T.Te. Formula
There are four (4) factors that are important in determining how much physical
activity is enough.
1. Frequency- It refers to ‘how often’ one does the physical activity. Physical activity can
only be beneficial if done several days a week. The frequency depends on the fitness one
wants to develop, for example, loses fat (daily) and develops strength (at least twice a week).
2. Intensity- It refers to ‘how hard’ one performs the physical activity. It is determined by
the type of activity one does and the fitness he wants to develop, for example, amount of
weight one lifts is used to determine intensity for building strength.