In order to get the maximum out of your training you need to apply the four key principles of training – specificity, progression, overload and individualisation – to what you do. The principles of training are the four key areas that you need to focus on and are as follows: The stresses that are applied to the body in training must be the same as those experienced in your chosen sport or adventure. For example, if you’re planning to really get into walking or cycling and only have a limited amount of time to train, then you must spend time on those disciplines and not on other sports like squash or tennis. If you’re planning to use walking or cycling as part of a general fitness programme this principle is nothing for you to worry about. If you are going to focus on walking or cycling only, then it’s something you should be very aware of. This is a crucial principle, the fundamental fact that everyone is different! Everyone responds to training in a different way. If you are walking or cycling with a friend, and doing exactly the same amount of training, don’t be concerned if one of you gets fitter faster than the other – this is what individualisation is all about. It might be that one of you is having some pressure at work or difficulties at home, but wherever it is, it’s surprising what can affect your training. Some days your training can go really well and the next day, even though it was exactly the same length workout, it can be a nightmare. This is individualisation. This is all about the need to gradually increase the workload that you put your body through. It is essential to combine training and rest whilst at the same time increasing the stress that the body is put through. This so-called ‘stress’ is a combination of the frequency, duration and intensity of the workout. Progression is all about small increments. It is not a case of doing a two hour walk one day and a five hour walk a couple of days later. You should only progress gradually, by around 5-10 per cent at a time. The safest approach is to increase your weekly activity by no more than five per cent. Overtraining is a very common problem and comes about when you don’t get enough rest during your training schedule. This should not be confused with overload which is the planned exposure to an increased workload and the right amount of rest between each session. Without the correct amount of rest you will suffer from overtraining. With the correct amount of increased training and the right rest, you get overload. Overload is essential if your performance is to improve. You do not want to get the reverse effect – overtraining. 1. Specificity
2. Individualisation
3. Progression
4. Overload
FAQs
The Four Principles Of Training? ›
The principles of training can be remembered using the mnemonic 'SPORT': Specificity, Progressive Overload, Reversibility and Tedium. Specificity: making training specific to the sport or activity being played or performed, to the movements, muscles and energy systems which are used in that sport or activity.
What are the 4 principles of training? ›In order to get the most out of your training, you need to apply these key principles of training – overload, specificity, reversibility and variation.
What are the principles of training quizlet? ›Specificity, progression, overload, reversibility and tedium. You need to apply these to implement and monitor an effective training programme.
Which four principles is exercise training based on quizlet? ›Which four principles is exercise training based on? Principles of overload, reversibility, specificity, and individual differences.
What are the four key principles in planning a training program? ›- specificity.
- overload.
- progression.
- reversibility.
Training your employees is not a one-time event but a continuous process that requires careful planning and execution. By following these 4 steps: preparation, presentation, application, and evaluation; you can design and deliver a training programme that is engaging, relevant, and effective for your employees.
What are the 4 elements of basic training? ›The components generally includes a Fire Prevention and Fire Fighting (Basic Fire fighting) course of 2 days, a Personal Survival Techniques (PST) course of 1.5 days, a Personal Safety and Social Responsibility (PSSR) course of half a day, and, First Aid / CPR (Basic First Aid) course of 1 day.
What is basic training principle? ›For getting the maximum of your training you have to apply these six important and basic principles of training – specificity, overload, progression, individualization, Adaptation, and Reversibility.
How many types of training principles are there? ›Training means engaging in activity to improve performance and/or fitness; this is best accomplished by understanding general sports training principles: overload, reversibility, progression, individualization, periodization, and specificity.
Which of the following are the principles of training? ›- Specificity. Your development plan needs to be specific to your performance levels and activity.
- Progression. Your development plan needs to become gradually more challenging in line with your development. ...
- Overload. ...
- Reversibility. ...
- Tedium.
What are the four 4 principles of physical activity? ›
In order to get the maximum out of your training you need to apply the four key principles of training – specificity, progression, overload and individualisation – to what you do.
What are the four principles of training from the following options? ›- Training Principle 1: Overload. ...
- Training Principle 2: Progression. ...
- Training Principle 3: Recovery. ...
- Training Principle 4: Specificity.
The Overload principle states that in order to progress and improve, putting the body under additional stress beyond what is normal is key. The idea is that because the level of stress is constantly increasing, the body will adapt to be able to keep up.
What are the four key areas of training? ›- Performance Incentives.
- Employee Development.
- Process Improvement.
- Technology Efficiency.
The common acronym should also be understood to move forward: Frequency, Intensity, Time and Type (Specificity). Specific exercises are dependent on the goal, not the exerciser.
What are the four elements of a training program? ›- 1) Comprehensive Orientation. ...
- 2) Classroom Instruction. ...
- 3) Position-Specific Information. ...
- 4) Verification, Monitoring & Continuous Improvement.
- 1) Comprehensive Orientation. ...
- 2) Classroom Instruction. ...
- 3) Position-Specific Information. ...
- 4) Verification, Monitoring & Continuous Improvement.
- The Army's Principles of Training are reduced from ten to four principles: Train as you fight; Train to standard; Train to sustain; and Train to maintain.
What are the 7 principles of sports training? ›- Individuality. Everyone is different and responds differently to training. ...
- Specificity. Improving your ability in a sport is very specific. ...
- Progression. ...
- Overload. ...
- Adaptation. ...
- Recovery. ...
- Reversibility.