Applying The Principles Of Sport Science

Table of Contents


Put too much strain on something





Cardio Workout

Exercises without oxygen

Strength Training

Strength Workouts

The next Task will cover the principles and design of training programmes. To give you a better understanding of the training program, I will be giving examples.

Training principles are the key to ensuring trainees get the best possible training. These ‘focal point’ will help trainees achieve their training goals and ensure they are able to reach their potential. This training will create long-lasting changes in the body. These are sometimes called adaptations. These are the training principles:


Too much strain (FITTA)






Progression is when a trainee gradually and steadily increases their work and exercise. This gives the trainee enough time to adjust and protects their body from injury. Non-gradual exercises can lead to tearing of tendons. This can cause training programs to be halted while the injury is treated.

The principle behind progression can be summarized as follows: gradual increases in overload will lead to long-lasting results for the athlete. Overburdening your body too quickly can lead to undesirable results. However, those who don’t increase their work load slowly will not see the desired results.

Overloading is a common goal of training. This refers to increasing muscle/strength. Overloading is not a way for a trainee to reach a goal that is higher than their starting point. Training programs will be halted if a trainee expends too much energy. You can apply the overload principle by increasing the workload gradually. Cooldown stretching is important to avoid muscle burning. This will slowly relax muscles and reduce oxygen debt. FITTA is the most popular form of overload.

Frequency is how often you must train to make an impact.

Intensity: How intense must the exercises be

Time – How much time must you devote to the exercises

Type – The various types of exercise (static/active, dynamic/passive, etc.)

Adherence – Being motivated to adhere to the program, regardless of how difficult it may seem

A training program that fully complies to FITTA is an example of how the FITTA principle could be applied. A good frequency would be three to five times per week. The intensity should increase to 220 BPM, plus the trainee’s ages. It is best to start with 20 minutes per session, then gradually increase the time until it reaches an hour. It is important to be specific in the exercise you choose and to vary according to your level of adherence.

Specificity Training must be relevant and applicable to the industry and its objectives. This is possible by adapting several training programs to help a person reach a specific goal. Stamina is the most important goal for someone training for a fight or a match. Exercise like running long distances will help to improve the internal capillary systems, which will allow for greater stamina. This will increase red blood cell availability for oxygen. Training will also reduce the amount of training that is required to obtain the same amount.

Reversibility/RegressionWhen a person begins a training program, their body begins to adapt to the new changes. These adaptations do not last. The body can’reverse’ training effects if it is interrupted. Even if training is halted or reduced in intensity, the body begins to return to its initial state. It is important to keep a person in their current state by encouraging and motivating others. For example, an athlete might train for 45 minutes per day with a static work load. The body will feel the results if the athlete increases his training to 1 hour. The body will start to regress if the athlete stops training or continues statically.

Moderation. Exercising excessively can lead to undesirable effects, including muscle burnouts. The body’s parts that aren’t exercised or focused upon will quickly regress to their original state. The trainee’s initial improvements will be rendered useless. A trainee’s health will also be affected. Moderation is therefore important. Moderation can be achieved by considering many factors, such as gender, age, environment, and goals.

VarianceVariation can be useful as it allows trainees to achieve different goals and objectives. Variance can be used to improve the overall effectiveness of a training program. A person who does push-ups all the time will strengthen their upper body. A complete’rep’ would consist of a pushup, followed by jumping and returning to the original position. This will strengthen their upper body. This can increase the effectiveness and yield a greater return on investment.

Aerobic ExerciseAerobic exercise is any exercise that increases heart rate and respiration. This happens because the heart is able to provide more oxygen to muscles, which results in a faster breathing rate. These exercises are commonly called ‘cardio’. Aerobic activities include walking, waling and swimming. Anaerobic exercise is when you do too many aerobic activities. Aerobic exercises offer many benefits. For example, they can help reduce or eliminate the likelihood of developing diseases such as diabetes and other chronic conditions. It is possible to use this as a training exercise by walking to the gym, with a backpack and rucksack. This will help you burn between 250-300 calories in an hour.

Anaerobic ExercisesAnaerobic activities are not aerobic exercises. Your heart does not pump more oxygen to the muscles, so they are an alternative to aerobic exercise. Instead, glucose is converted directly to energy and lactic Acid in the muscles. This lactic acid can build up and cause oxygen debt. It is necessary to exhaust your lungs. Anaerobic exercise is a great way to get used to the idea of working out.

Resistance TrainingResistance training is a way to increase strength and power by increasing the workload. Muhammed Aili, a world-renowned athlete, used resistance exercise. Training under water is more difficult due to its high pressure and denseness. Resistance training has evolved to use elastic bands which increase the workload. This increases the total work involved.

Power TrainingPower Training allows trainees to use their maximum workload within a time limit. This is crucial for trainees with limited time and the risk of overload. muscle burnouts, torn ligaments etc. There are several types of power-training, including heavy strength training, explosive training, and plyometrics.