1.

Exercise
 Aerobic Exercise
 Anaerobic Exercise
2. F.I.T.T. Principle
3.Training
 Eight Principle of
Training
Z I M C O R E H U B S |D E S I G N T H I N K I N G
A comprehensive fitness program
tailored to an individual
typically focuses on:
ONE OR AGE HEALTH-
MORE RELATED
SPECIFIC NEEDS
SKILLS SUCH AS
BONE HEALTH

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Z I M C O R E H U B S |D E S I G N T H I N K I N G
 •

What are •

the health
•
•

benefits of •

Aerobic •
•

Exercise? •
•
M O RE EX A M PLES O F A ERO BIC
EXERCISE

Z I M C O R E H U B S |D E S I G N T H I N K I N G
Z I M C O R E H U B S |D E S I G N T H I N K I N G
 AEROBIC ANAEROBIC
EXERCISE EXERCISE
• •

• •

Z I M C O R E H U B S |D E S I G N T H I N K I N G
The FITT Principle (orformula)
is a great way of monitoring
your exercise program.

Z I M C O R E H U B S |D E S I G N T H I N K I N G
Z I M C O R E H U B S |D E S I G N T H I N K I N G
Z I M C O R E H U B S |D E S I G N T H I N K I N G
 1 –Principle
of PROGRESSIVE
OVERLOAD
•
•

•
•

Body System – A group or organs or tissues that have a common function (Skeletal,
muscular,
 UTILIZING THE
RESISTAN OVERLOAD PRINCIPLE
CE

REPS/SETS

RECOVERY/R
EST TIME

An aerobic workout (the Weight

Room)
THE OVERLOAD
PRINCIPLE
THE OVERLOAD
PRINCIPLE
Muscles swell and build mass Muscles shrink and lose strength
after exercise after periods of inactivity
In other words……..
LET’S
SYNTHESIZE…

You may type your answer on the comment section

below.
Adaptive changes can be achieved by
repeated application of Exercise
load. The way to achieve adaptive
changes in the organism or body is
a systematic repetition of
Exercise load. Repeated loads
refer to as adaptation stimulus.
What can you say about the
picture?
2 –Principle
of INDIVIDUALIZATION
• The Individualization Principle dictates
that sports training should be adjusted
according to the individual age, gender,
rate of progress, and previous skill
development. The goal of
individualization is to capitalize on the
strengths while minimizing existing skill
deficiencies.
• Modifications to a basic training plan can
consist of adjustments that are made for
individual skill differences such as
physical size, weight, medical
conditions, injuries, motivational,
emotion, and mental level.
How would you react/feet when you see
opponents as tall as in the picture?

Team USA’s 🇺🇸U16 women’s basketball

team standing next to El Salvador’s 🇸🇻
U16 team. The score was 114 to 19.
 1. Set Clear Goals. Goals set for team results can be
personalized according to position and athletes'
abilities.
2.Test. Take baseline measurements and evaluation of
Applying the results is the most precise way to apply this principle.
In addition to fitness and skill testing, health related

Principle of tests can provide implications for how to adjust

training.

Individualization 3.Optimize Shortcomings. Devise ways to overcome

weaknesses as much as possible. For example, for
athletes with low motivation, set specific goals and
reward progress. For those who are naturally seem to
process information and acquire skills more slowly,
reduce the pace to reduce frustrating the learner.
 4. Gender Differences. Be sensitive to physical as
well as cultural differences. Women have wider hips, a
lower center of gravity, and carry more fat in these
areas than do men. Training tasks may need to be
Applying the adjusted for these physical differences. Encourage and
support both genders equally.

Principle of 5. Positive-negative-positive. When offering

feedback, reinforce the good points while pointing out

Individualization
areas that still require improvement. Positive
reinforcement is especially helpful when an athlete
has difficulties on a given day or as part of a pattern.
 6. Senior Athletes. Older adults may need specific
attention compared to younger athletes. Coaches
should be sensitive to the fact that while the desire to
perform is there the body may no longerperform up to
Applying the the standards the adult may has established for
themselves. They can be very frustrated due to

Principle of decreased flexibility, posture problems, and other

orthopedic related factors. Adults generally prefer to be

Individualization
in control and thus involving them as active
participants in making decisions in developing a
training program will increase the likelihood that they
will be diligent in following the training program.
 7. Youth Athletes. Competitive youth sports offer
children many opportunities, as well as exposing then
to many physical and psychological vulnerabilities.
Positive early experiences can lead the way to
Applying the healthy lifetime habits. Coaches and parents need to
be sensitive to such factors as the athlete's learning

Principle of potential, general fitness, level of perception/motor

development, and emotional physiological state.

Individualization
Children need positive approval, nonjudgmental
acceptance, and emotional encouragement whether
they win or lose.
Applying the According to Simoneau and Bouchard (1998), athletes
may have different biomotor abilities (strength, speed,
endurance and co-ordination) due to genetic variance
Principle of in physiological make-up. Research data from 4 studies
provided enough evidence for Simoneau and Bouchard
Individualization to conclude that the considerable variation between
athletes in anaerobic performance can, to a large
extent, be attributed to genetic factors.

Biological and chronological age have a very important

bearing on determining the optimal training loads. In
each stage a young athlete can be expected to display
have different physiological characteristics which
requires adjustments in training loads must be carefully
considered in with respect of the athlete's background.
It is important that coaches recognize that biological
age is more relevant for planning training loads than is
chronological age.
http://iceskatingresources.org/IndividualizationPrinciple.html
What would
be your
answer if you
were asked
this question?
Generally speaking, the
question wanted you to
answer the frequency or
how often do you do things.
3 –Principle
of REGULARITY
•

•
•
•

Z I M C O R E H U B S |D E S I G N T H I N K I N G
REGULARITY
PRINCIPLE
• Too little recovery time = injury

• Too much recovery time = can

lead to detraining or loss of
acquired benefits of physical
activity and fitness.
4 –Principle
of SPECIFICITY

•
•

•
 Exercisinga
may further shoulder
the improve
mobility, butshoulder'
it will not
s
affect hip mobility.
5 –Principle
of REVERSIBILITY

•
•

•
•
How can this be
prevented if an athlete is
injured?
Your general fitness
level changes all
if you–
the time
therefore
, training stop you
fitness benefitwillgaine
throug s andlose d
will
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6 –Principle
of VARIATION &
ADAPTATION
•

•
8 –Principle
of PERIODIZATION

•
•

•
•

Z I M C O R E H U B S |D E S I G N T H I N K I N G
EN
D.