Respuesta :
You want to improve your upper body strength through push-ups. Your goal is to be able to do 100 straight push-ups, but you can't achieve this goal yet. In order to accomplish this goal, you decide to start with 15 push-ups today and increase the number you want by one (and only one) each day for the next 85 days.
As part of your physical therapy after breaking your right leg, you do strength training on only your right leg to build the muscle back up to the level that your left leg is currently at.
You decide that you want to run a marathon, so you start a marathon training program. You are not currently able to run 26.2 miles (the length of a marathon) yet, so you slowly start to build up the number of miles you can run each week.
You want to learn wrestling, so you join a wrestling team.
As you get stronger, you continue to increase the weight that you attempt to lift.
What is an example of overload principle?
Imagine a weightlifter that can has been bench-pressing 175 pounds for about a month, though they have stopped seeing improvement. If they incorporate more repetitions or a heavier weight, they are applying the overload principle.
What is the principle of progression in PE?
The principle of progression states that the body will eventually get acclimated to a consistent and unchanging training routine. This means that changes must be made to the training in order to prevent the body from acclimating and continuing improvement.
What is the main idea of the overload principle?
The core idea of the overload principle is gradually increasing the level of stress being put on the body. This can be done through increased exercise frequency, greater intensity, more time spent exercising, or using a different type of the same exercise.
The Principles of Training
There are three principles of training that are fundamental to any kind of training routine. These principles of training are Overload, Progression, and Specificity. These principles are key to seeing continuous improvement throughout the course of training. Without utilizing them, plateaus are inevitable, and improvement will be minimal. Overload and Progression help apply continuous increases to the difficulty of exercise, while Specificity ensures that the training that is being done is targeted and specific to the individual.
Overload Principle
The Overload principle states that in order to progress and improve, putting the body under additional stress beyond what is normal is key. The idea is that because the level of stress is constantly increasing, the body will adapt to be able to keep up. The important part is not to overdo it, however. Adding too much additional stress can cause injury. For those that are new to exercising, for example, going straight for heavyweights is not a good idea because the body's normal is little to no exercise. So even just the implementation of light exercise is stress beyond normal for the body, and then as it gets acclimated to regular exercise, implement further overload through the FITT model.
The FITT model describes four ways in which additional stress can be applied, and is an acronym that stands for:
Frequency: Changing the number of times per week that exercise is performed. For example, going from exercising two times a week to three times a week.
Intensity: Raising the difficulty of the exercise by increasing the number of repetitions or the weight. For exercises like running, this can be an increase in length, so going from running two miles to three.
Time: Increasing the amount of time spent exercising. This ties in with intensity, where additional sets or exercises can be added to increase difficulty. This, as a result, translates to more time spent exercising.
Type: Increasing difficulty of exercise by switching types. This can be something like switching from standard squats to one-legged squats, or from walking to running.
Increasing Intensity can be done by adding weight for strength training exercises like squats.
image of a weightlifter adding weight to a squat bar
Progression PrincipleProgression Principle
Progression is an important part of any training routine. What is the principle of progression? The principle of progression states that bodies adapt to the current exercise routine over time, so changing up the training keeps your body from getting too used to one routine. A key component of progression is utilizing the overload principle to prevent the body from getting too used to one training routine. Generally, this entails increasing the amount of exercise being performed, since overload calls for an increase in stress during training.
It can be a good idea to implement different types of overload over time, rather than relying on the same ones. So, rather than just increasing weight, increasing the number of repetitions can create overload. Increasing exercise frequency to, for example, three times per week instead of two can be an alternative.
