Principles and Methods

of cardiorespiratory
training
 Training
is a systematic method of physical conditioning. It follows
a systematic process of repetitive, and progressive
exercise of work, as well as guidelines in doing a physical
activity.
Individual
differences
Performers respond differently to the same training. This is due to
factors such as age, sex, the individual's state of training, the
characteristics that athletes have inherited from their
parents/genetic, their personal commitment, their level of
physical and mental maturity.
OVERLOAD
Indicates that doing "more than the
usual" is necessary if benefits are to
occur.
 •PROGRESSION - As one reaches his fitness potential, the rate of
improvement begins to plateau. Hence, the overload imposed on an
athlete must be progressive.

•REVERSIBILITY/DISUSE - The adaptation that take place as a

result of training are all reversible.

•SPECIFICITY - In order for a training program to be effective it

must be specific for the sport and position of the performer.
 2 types of specificity

•Metabolic Specificity - involves training a specific

energy system.

•Neuromuscular Specificity - involves a training

specific muscle or muscle group.
 • Special consideration - The program must be
specifically planned or geared towards improvement
of the sports itself

• Recovery - refers to the amount of time the body

should be allowed to rest and recover from fatigue
before the next activity begins.
 •VARIATION-Refers to the need of the body to undergo
changes. If training programs are repetitious, athletes can soon
become bored and lose their motivation.

•TIME PATTERN - Exercises should be done anytime of the day

when it is convenient for the individual and it should be
governed by the preference and the timetable of the individual.
Frequency - (how often)
Intensity - (how hard)
Time Duration - (how long)
Type
PRINCIPLES OF TRAINING
 • SPECIFICITY
• OVERLOAD
• PROGRESSION
• REGRESSION AND
REVERSIBILITY
• INDIVIDUALISATION
• WARM-UP/ COOL-DOWN
• VARIETY
•BALANCE
• MODERATION
• NUTRITION
 SPECIFICITY

The way the body responds to physical

activity is very specific to the activity
itself.
 OVERLOAD

In order to keep making gains from an

exercise program, you must find some way
to make it more difficult.
 PROGRESSION

As your body adapts to your exercise

routine, you have to increase intensity to
continue to see enhanced fitness.
 REGRESSION AND REVERSIBILITY

Is a concept that states work out gain or

progress will be lost when an athlete stops
training.
 INDIVIDUALISATION

Maintains that no two individuals will

benefit from exercise exactly the same
way physically or psychologically.
 WARM-UP

Increases your heart rate and

therefore your blood flow.
 COOL DOWN

Continue your work out session for five

minutes or so, but at a slower
Pace and reduced intensity.
 VARIET
Y
Is ensuring training sessions use as multiple
training types and Methods, as well
as exercises within these methods
 BALANCE

Is the ability to control your body's position ,

whether stationary ( ime. A complex yoga pose)
or while moving ( e.g. skiing).
 MODERATION

Not too little exercise and not too much,

but just the right amount .
It is important to have rest periods
which allow the body to adapt
 NUTRITION

Eliminate from your diet highly

processed products.
 SLEEP

Sleep is the most important recovery

modality by an extremely long
margin
OTHER MODELS OF THE PRINCIPLES

FITT PRINCIPLE
Frequency - how often?
Intensity - how hard?
Time - how long?
Type - what methods?
SPORT PRINCIPLE
SPECIFICITY
PROGRESSION
OVERLOAD
REVERSIBILIT
Y
TEDUIM