In the study of exercise science, there are several universally accepted scientific exercise training principles that must be followed in order to get the most from exercise programs and improves both physical and sports performance.
These rules apply to all athletes from beginners to elite competitors of course, you don't need to follow every one of them all the time, but if you want to get in better at a particular fitness discipline, or avoid stalling and book — slides, these fundamental rules are the hidden force behind your ability to change your fitness level.
To design an optimal exercise program, workout or training schedule, a coach or athlete should adhere to the following six fundamental principles of exercise science.
The principle of individual differences simple means that, because we will all are unique individuals, we will all have slightly differences response to an exercise program. This is another way of saying that "one side does not first all" when it comes to exercises programs should be based on our individual differences and responses to exercises.
Some of these differences have to do with body size and shape, genetics, past experience, chronic conditions, injuries and even gender. For example, = women generally need more recovery times than younger athlete.
With this in mind, you may or may not want to follow an "off the self" exercise program, DVD or class and may find it helpful to work with a coach or personal trainer to develop a customized the exercise program. Some things to consider when creating your own exercise program include the next batch of exercise science principles.
The exercise science principle of overload states that a greater than a normal stress or load on the body is required for training adaptation to take place. What this mean is that in order to improve our fitness, strength endurance, we need to increase the work load accordingly strength, it must be gradually stressed by working against a load greater that it is accustomed to. To increase endurance muscles must work for a longer period of time than they are accustomed to or at a higher intensity level. This could mean lifting more weight or doing high intensity interval training workout.
The principle of progression implies that there is an optimal level of overload that should be achieved and an optimal time frame for this overload that free throws. Repeatedly practicing a skill or activity makes a second nature and easier to perform. Explains why beginning exercisers are often sore after starting a new routine, but after doing same exercise for weeks and months they have little if any, muscle soreness there is an optimal level of overload that should be achieved, and an optimal time frame for this overload to occur. A gradual and systematic increase of the workload over a period of time will result in improvement fitness without risk of injury.
The principle of progression also stresses the need for proper rest and recovery. Continual stress on the body and constant overload will result in exhaustion and injury. You should not train hard all time, as you'll risk overtraining and a decrease in fitness.
Adaptation refers to the body's ability to adjust increase or decrease physical demands. It is also one way we learn to coordinate muscle movement and develop sports-specific skills, such as batting in the study of exercise science, there are several universally accepted scientific exercise training principals that must be followed in order to get the most from exercise programs and improves both physical fitness and sport performance.
Additionally, it makes an athlete very efficient and allows him to expend less energy doing the same movements. This reinforces the need to vary a workout routine if you want to see continued improvement.
The principle of use/disuse implies that when it comes to fitness, you do actually "use it or loss it". This also explains why we decondition or lose fitness when we stop exercise.
It is essential that a person knows the reason behind why they do a particular exercise or action so that they are able to do work on it.
For instance, the action of long distance athlete was perfected in the 1990's by using closed circuit camera to capture the actions of the most successful runners of that period. Similarly, Usain Bolt was able to break the world record of 100 m race in the Olympic because of its scientific approach to how he should maintain his stamina throughout the run.
The participation of children and adolescents in various forms of resistance training has been an area of both interest and controversy for the past decades. Researches, coaches have provided their expert for input, and over the past few years several prestigious organization and national associations have developed policy documents or positions stands to summaries key findings in the area and provide guidance for teachers, coaches and parents.