1. EXERCISING PRINCIPLES
ORGANIZING AN EXERCISING PROGRAMME FOR IMPROVING FITNESS

2. PRINCIPLES PRINCIPLES = RULES
When discussing PRINCIPLES in the following work what we mean are the steps we need to follow in order to plan an exercise programme and improve fitness.

3. EXERCISING PRINCIPLES
In groups discuss what you think is the answer to the question below?
Which principles do you need to think about when organising EXERCISES in order to become fit?
ANSWER

4. There are four principles when organising EXERCISES in order to become fit.
SPECIFICITY PRINCIPLE
2. PROGRESSION PRINCIPLE
3. OVERLOAD PRINCIPLE
4. REVERSIBILITY PRINCIPLE

5. A hundred metres runner must develop strength in his legs.
SPECIFICITY PRINCIPLE
The exercise needs to be specific to the sport in question – that there is a speciffic effect on the body, e.g.
A javelin thrower needs to develop his strength in the body’s upper part.
A hundred metres runner must develop strength in his legs.
Specific muscles and their movements have to be
worked at, within the sport in question

6. 2. PROGRESSION PRINCIPLET E S Y
Gradual increase in the level of exercise
Harder exercise
Week Week 10
Light exercise
WEEKS
MORE SHOULD BE DONE GRADUALLY IN ORDER TO IMPROVE FITNESS LEVEL
THIS MUST BE DONE IN ORDER TO AVOID INJURIES

7. Making the body work harder than usual. In what way can we
3. OVERLOAD PRINCIPLE
Making the body work
harder than usual.
Your body will adapt to the
overload and become fitter.
In what way can we
overload the body?

8. To overload you must consider:F
FREQUENCY. How often in the week.
Perhaps twice a week at first and then
increasing to six times a week. I
INTENSITY i.e. how hard you work
e.g. lifting heavier weights or running faster. T
TIME spent exercising.
It can start with 10 minutes increasing
to 45 minutes every session. A
ACTIVITIES.
The type of activity you want to use e.g. running. .
Click on the letters on the left in order
to find their meaning.

9. Decreasing fitness level
Reversibility
After reaching a particular fitness level exercising must continue because fitness is reversible i.e. if you abandon exercising the body will lose its fitness.
Holidays
Decreasing fitness level
Illness

10. Boredom We should avoid boredom in every exercise programme.
By using a variety of exercise methods we can keep our fitness and motivation level high.
We can also stop injuries caused through over-exercising by varying the way we perform some activities e.g. running on hard surfaces can cause shin splints. Periodically running on grass will decrease the chance of developing these injuries.

11. EXERCISE PRINCIPLES What is the result of over-exercising?
In groups discuss what do you think is the answer to the question below?
What is the result of
over-exercising?
ANSWER

12. Over-exercising Over-exercising can make you ill.
It causes the following:
Injury / Wound
Muscle ache
Sleeping problems
Lack of patience
Anxiety
Fatigue
More easily catch cold or flu
These are signs that you should decrease the exercising or have a break.