MODULE III EXERCISE PRINCIPLES

The principles of training are the criteria that guide all training. Each principle allows us to
make the programme more attractive, efficient and effective. When a person’s training
follows the principles well it is most likely to be more successful. Exercise is the repeated
physical activity that are planned and structured for the purpose of conditioning any part of
the body.

Principles of Frequency

Each training programme has an ideal frequency (how often). Adequate frequency should be
ensured as per the requirement.

Example 3 to 4 days for health-related physical fitness.

4 to 6 days for performance related physical fitness.

Principles of Intensity

Intensity of the workout depends up on the specificity of the programme. Usually at the start
of a training programme the intensity will be very less, gradually the intensity of the work out
increases.

60 to 85 % for health-related physical fitness programme.

75 to 100 % for performance related fitness programme.

Principles of Volume or Duration

Volume is the term used to describe how much work you do, such as number of repetitions
you perform in exercise. By contrast, intensity describes the difficulty of an exercise, typically
based on the amount of weight you lift. In other words, it can also describe as the time taken
or total duration of a work out.

Principles of Load

This is one of the most important principles of a workout programme. Special care should be
given when dealing with the application of load in a programme. Load should be increased
gradually; gradual increase in the load is the basic principles of any exercise programme. The
programme should start with very simple exercise and slowly leading to complex one.

Principles of Continuity and Maintenance

The physical fitness programme should be a continuous one.

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Principles of Individual Difference/ Personalized Training

Each individual is different, individual difference should be taken in to consideration like age
sex, fitness level previous experience and purpose etc.

Principles of Climatic Conditions.

The programme should be planned according to the prevailing climatic conditions. Training in
extreme hot condition will adversely affect the quality of the programme, the individuals may
not be able to complete the work out in such conditions. Same way extreme humidity cold
also should be taken in to consideration.

Principles of Technical Expertise

For designing a fitness programme, the help of an expert is a must. A professional in the field
is better choice. Supervision and guidance of a qualified person will definitely help to achieve
better result.

Principles of Variety

Variety in a training programme is important to maintain the motivation and interest of the
individuals. Individuals who complete similar workout over an extended period of time
become bored and lose motivation. The programme should be planned in such a way that
some sort of recreational aspects also be included.

Principles of Specificity

The training programme should be specific to achieve specific goals. If one desires to develop
speed, the programme should be designed to achieve that particular component. Specificity
of a programme helps to achieve specific goals.

Principles of Safety

Safety of the individuals is very important while administering a training programme. All
possible safety measures should be utilized to make the fitness prgramme more effective and
enjoyable. When children are undergoing training in swimming pool or gymnasium help of
expert should be sought.

TYPES OF EXERCISE

Exercise can be classified in to three.

Isotonic exercises

Isometric exercises

Isokinetic exercises
Isotonic exercise

In 1950 German scientist Dr. Erich Albert Muller and Theodor Hettinger introduced isotonic
exercise. Isotonic exercises are the movement exercises. In this type of exercise joints are
kept moving and tension created in the muscles. So means same and tonic means tension. In
isotonic exercise tension develops with the change in length of the muscles. Muscles creates
constant tension with changing its original length. In short muscles are shortening and
lengthening during isotonic exercise. Bench press, biceps curls, pushups pullups, stair climbing
and squats are examples for this type of exercise.

Benefits of Isotonic exercises

Build and strengthen muscles and joints

Strengthen cardiovascular system

Reduces heart diseases

Used particularly to improve specific muscles

Simple equipment’s and less space consuming. Dumbles, medicine balls and kettlebells etc.

Isometric exercises

Isometric exercises are contractions of particular muscles or muscle group. During isometric
exercise the muscles does not noticeably change length and the affected joints does not
move. Isometric exercises are static contraction exercises. The constant tension on the
muscles may help to improve muscle endurance. It includes holding static position for long
period of time. In isometric exercises there is no muscle shortening or lengthening. Joints are
still. Plank, wall sit, glute bridge, dead hang, pushing against a wall are few examples.

Benefits of Isometric exercises

Improves range of motion-flexibility

Helps to stabilize and build the muscles

Injury prevention-rehabilitation

Improves muscular strength and endurance

Easy to perform

Pain relief

Isokinetic exercises

Isokinetic exercises are the movement exercises with the help of kinetic machines. It’s a kind
of strength training. It uses specialized exercise machines that produces a constant speed no
matter how much effort you expend. Isokinetic exercises are used for evaluating and
improving the strength of the muscles. This kind of exercises are very use full in rehabilitation
process. Stationary cycles, tread mills are typical examples.
Benefits of Isokinetic exercises

Used largely for rehabilitation

Reduces body fat

Increases muscles strength

Prevent injury

Improves muscles flexibility

Activities for developing physical fitness

Walking

Jogging

Running

Swimming

Cycling

Stretching

Yogasans

Weight Training

Aerobic Dance

Playing any games

Mountaineering

Practicing Martial arts

Selection of the activity depends on the following

Age and Sex

Physical condition

Purpose of the individual

Previous experience

Climatic conditions

Benefits of exercise

Increases overall physical fitness

Increases muscle mass

Reduces fat

Increases stroke volume

Reduces heart rate

Reduces blood pressure

Increases immunity

Normalize blood sugar

Reduces medical cost

EXERCISE AND HEART RATE ZONE

Exercise

Activity requiring physical effort, carried out to sustain or improve health and fitness.

An activity carried out for a specific purpose is exercise.

Physical activity is defined as any bodily movements produced by skeletal muscles that result
in energy expenditure. Exercise is a subset of physical activity that is planned, structured, and
repetitive and has a final or intermediate objective the improvement or maintenance of
physical fitness.

Exercise and heart rate zone

The maximum heart rate established in human is 220 beats per minute. The target or training
heart rate or safe heart rate is a desired range of heart rate reached during aerobic exercise
which enables once heart and lungs to receive the most from a workout.

The most commonly used formula for determining the THR or SHR or EHR is 220 minus age
formula. This method predicts a heart rate maximum by subtracting the individuals age from
220. The figure derived is then multiplied by the desired percentage of intensity.

Heart rate training benefits everyone, from the beginning exerciser trying to lose weight, to
individual trying to improve their cardiovascular fitness, to highly conditioned athlete
preparing for the next competition. The key to making progress is to evaluate your heart rate
into the correct training zone, so your effort matches your goals.

The easiest way to do this is a simple paper-and-pencil calculation. Subtract your age from
[Link] result is an age predicted maximum beats per minutes.

It is important to note that this method does not take in to account your fitness level or
inherited genes, which can make your true maximum heart rate 10 to 20 beats per minute
higher or lower than the age predicted method.
Example:

Age = 40

Heart rate maximum = 220-40 =180

65 % of intensity =180 x 0.65 = 117 beat per minute.

85 % of intensity =180 x 0.85 = 153 beat per minute.