NAME:

BESTFRIEND NAME:
FAVORITE SPORT: Chess
Activity 1- Assessment
PRINCIPLES OF TRAINING
1. FREQUENCY (CONSISTENCY)
Example/Scenario: Basketball players performs strength training off and in-season
for at least 2-4 days per week. During the off-season they need to exercise for
about 3-4 days per week and during the in-season, about 2-3 days with 48 hours
of rest.

2. INTENSITY

Example/Scenario: The usual exercise routine of a race

runner while doing his main training is to run 5 minutes
per one kilometer. That is how the intensity of exercise
he does during training sessions.

3. SPECIFICITY
Example/Scenario: Badminton training exercises focuses on their speed, strength,
flexibility, and endurance. The areas which are actively use during the game are
the wrist, elbows, shoulders, neck, chest, abdomen, back, thighs, knees, and
ankles. Lunges while lifting weights is a good exercise for this type of sport. It will
not only strengthen your body but also practice your breathing to have more
endurance to perform the said sport.

Lunges while lifting weights Lunges in Badminton

4. PROGRESSION
Example/Scenario: Progression is an efficient way to progress your target reps and
sets for an exercise. Take for instance, a weightlifter may increase the weight by a
small amount the next time he performs the exercise. The weightlifter will do 4
sets of six reps at 60 pounds successfully in 1-2 weeks of training, then increase
the weight to 65 pounds on a subsequent attempt or specifically in 3-4 of weeks.

Six reps at 60 pounds Six reps at 65 pounds

5. RECUPERATION
Example/Scenario: Professional soccer teams have their training and exercise for
4 to 6 hours a day for 5 days a week. They only have two remaining days left for
their recuperation or rest days regularly. And after a match, it only takes them
for at least 3-4 days before they start their training again. They have different
recovery strategies, but it can be summarized, and such are: refuel (drinking
recovery shake), flush (7-10 minutes of light jog after the game or practices), reset
(5-10 minutes of resetting their muscles), mobilize (by doing stretching, yoga or
band stretching), soak (in an ice tub for 10-12 minutes), relax and sleep.
 RECOVERY STRATEGIES

Refuel
Soak

Flush Relax & Sleep

Reset

&
Mobilize