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1. Recap using slides above.

2. Refer to example shown in Principle of Overloading and complete 3 other columns of your choice.

3. You may search online for the definition of each terms shown. Include your reference to the definition / articles.

4. Give 3 examples of how the principle is demonstrated in physical activities.

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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.

https://study.com/academy/lesson/the-3-principles-of-training-overload-specificity-progression.html#:~:text=The%20Overload%20principle%20states%20that,be%20able%20to%20keep%20up.

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Starting from 5 km and slowly added more milage to the distance that I cycle so that I can eventually cycle 100 km.

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When I can only do 10 push ups, and I push myself to do 11 instead. Slow over time, I am able to do 11 push ups and I aim for 12.

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I used to be able to carry 2 bottles of coke in a plastic bag when I go Ntuc shopping. Over time, with weekly shopping sessions, I am now able to carry 3 bottles of coke in 1 bag.

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The principle of adaptation is the foundation of physical training stress-recovery theory, which states that the repeated application of appropriate stressors to the body activates a variety of structural and functional changes in response to physical activity.

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Rotate between different exercises to prevent plateaus and keep workouts effective.

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Modify intensity based on fitness level, goals, and body condition.

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Adapt workouts to different environments, like home or outdoors, to maintain consistency.

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The principle of variation means that variety in training protocols/methods is more likely to yield gains in performance. Specifically, training programs should include variation in intensity, duration and volume of practice.

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Rotate through different exercises targeting the same muscle groups to prevent plateaus and engage muscles from different angles.

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Change the number of repetitions and sets performed for each exercise to challenge muscles in new ways and promote strength and endurance gains.

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Adjust the intensity of workouts by manipulating factors such as weight, speed, or rest intervals to continually challenge the body and avoid stagnation.

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The principle of specificity of training states that the way the body responds to physical activity is very specific to the activity itself.

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Focus on exercises that mimic the movements and demands of basketball, such as agility drills, jump training, and shooting practice, rather than generic exercises.

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Incorporate sport-specific strength training exercises that target muscles used during basketball gameplay, such as leg and core strength exercises for explosive movements and stability.

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Conditioning workouts include drills that simulate the intensity and duration of a basketball game, with intervals of sprinting, jumping, and quick changes in direction.

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When I am feeling unwell or sick or injured, I take a break. Of course while the break lasts, (1)my ability for strength or stamina start decrease. Once I start to resume back onto training, (2)I would start of slow with easy pace and (3)slowly work my way up to back where I was. In fact, I would aim to be better than how I was back then.

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1)As perfectly said by teacher, When I can only do 10 push ups and I push myself to do more. Of course process is always slow, but overtime, I will be able to achieve what I seek; to achieve of the number of push ups I aim, for example: 20 or 30 or more.

2) Push ups becoming too easy? Add weights 👍. Example; Carrying a bag while doing push ups.

3) Push ups becoming too easy? Try different forms of push ups, for example Diamond push ups.

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I used to be in a basketball cca and we would always do stretches, jump training, shuttle running to train our (1)agility,speed and stamina more running and shooting and dribbling practice to get better at our (2)stability and (3)aim.

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The principle of reversibility in fitness states that a person will lose their exercise progress when they stop exercising.

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1) a marathon runner that had a knee injury and stopped running for three months

2) when the runner starts to train again they have to start off with a shorter distance than they usually run

3) slowly train back to the usual condition

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the principle of variation is the changes in intensity, volume and time of the workout which will prevent the stagnation of performance gains or increase performance gains faster than a repetition of the same workout. Thus by overloading the body in different ways, you constantly force the adaptations and therefore increase sports performance.

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adjusting weight

adjusting speed of reps

change the amount of reps

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the principle of specificity is doing exercises or training that has similar movement to the actual activity or sport itself

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for basketball usually you would do drills for dribbling

jumping

and running

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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.

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Last time i used to be able to only carry 4 large bottles of water but since i pushed myself to carry 5 i can now carry 5 large bottles of water.

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A footballer had an injury and was out for a few months. And within those few months, he lost his form since he couldn't train. So after he was well and his injury was healed, he quickly started to train again and got back to his usual form.

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The principle of adaptation is the foundation of physical training stress-recovery theory, which states that the repeated application of appropriate stressors to the body activates a variety of structural and functional changes in response to physical activity.

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Examples

1.when the basketball is wet and have lesser grip

2.when the basketball is heavier than the normal basketball used

3.when the basketball is a different size and it's harder to use

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The principle of specificity of training states that the way the body responds to physical activity is very specific to the activity itself. For example, someone who jogs can expect that their jogging performance would approve as well as their aerobic conditioning.

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Examples

1.dribbling the basketball

2.shooting the basketball

3.passing the basketball

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The principle of variation in training refers to the practice of varying certain aspects of a workout program, such as exercise selection, sets and reps, rest periods, and training intensity, in order to avoid plateaus in progress and maximize the effectiveness of training

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Examples

1. Making the rest periods shorter or longer

2. Making the weights lighter or heavier

3. Making the number of reps you do lesser or more

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The principle of Reversibility can be something about losing progress in fitness

For example my friend had to take a break from running because she had and injury from the leg.

After the break,if she decides to run again,she will see a decrease in her progress

However if she will keep running she will get back to how she was before the injury,if not better.

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The principle of Variation means that doing different kinds of exercises with different intensities,volume and duration is good for the body and can improve your gains

examples

changing how fast you do a exercise

coordination

increase sessions form week to week

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This principle means that the exercises you do follows the movemnt of the sport you want to do

For example,

If I want to improve cycling I will train cycling

If I want to improve on swimming I will do exercises that have the same or similar movements as swimming

If I want to run further than I will train running.

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Principal of overloading is when you push yourself to greater heights and break your limits to achieve new records for yourself.

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When you can do only 5 push-ups, push yourself to do 1 or 2 more so that you will gradually improve your strength. This also applies to other physical activities, like jogging. Try jogging one extra or even 100 meters more to also gradually improve your stamina. When pulling weights, push yourself to pull 5 more so that the gradual improvement can be seen.

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The principal of adaptability is when the body is exposed to the same exercise multiple times and adapts to it, making it easier to improve physical fitness.

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When you just started a daily jog but over the months, you finish it faster which means you are jogging faster. When you are continuously pulling weights, you will pull them easier too, showing that your physical strength is improving. When continuously doing 5-10 push-ups a day, you will do it faster, showing that your physical strength is improving too.

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When doing exercises, it should benefit a specific part of the body so that that part will be able to excel in situations where it is good in.

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When jogging, knowing what part of the body you are benefitting helps so that you know when to use it and show that you can excel is those situations. When shooting a basketball into the hoop, knowing what skill you are training helps with knowing your role, which eventually leads to your strengths being utilized well. When kicking a football into the goal, it is important that you know that you are training your accuracy of shotting the ball into the goal so that you can utilize your strengths in a football game effectively.

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Definition: The principle of adaptation is the foundation of physical training stress-recovery theory, which states that the repeated application of appropriate stressors to the body activates a variety of structural and functional changes in response to physical activity.

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For example, it may mean being open to new ideas and concepts. It may also mean the ability to work with people from different departments or backgrounds. Being adaptable means being willing to change your approach if necessary to reach your goals.

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When I used to feel sick and unwell, I used to start doing my exercises in moderation so that I could recover at a faster and better rate. I was proactive by checking my progress for my overall body fitness and Looking back I think that I have improved alot.

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I always thought that I could only do a certain number of push ups but I realised that if I pushed myself I could do alot more.

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The principle of adptability is the repeated application of appropriate stressors to the body activates a variety of structural and functional changes in response to physical activity.

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The principle of specifity is the way the body responds to physical activity is very specific to the activity itself.

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The principle of variation is the fact that multiple organisms or the same organism or lineage at different times exhibit differences when compared to each other.

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the principle of adaptation refers to the process of the body getting accustomed to a particular exercise or training program through repeated exposure.

For example when you just started to practice 100m sprinting. After 2 weeks, it would be more easier to sprint.

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The Overload principle states that in order to progress and improve, putting the body under additional stress beyond what is normal is key.

For example, 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.

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The principle of reversibility is a concept that states workout gains or progress will be lost when an athlete stops training.

For example, a marathon runner who takes 3 months off due to a knee injury. Over the 3 months, the runner's aerobic capacity decreases. When the runner resumes training, they must begin with a one-mile jog and slowly increase their distance every few days.

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At Malaysia i playing badminton to increase my stamina and reaction time

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Last time, i could noot carry a bag of rice, but overtime i managed to carry a bag of rice.

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The principle of variation underlies biological variability: the fact that multiple organisms or the same organism or lineage at different times exhibit differences when compared to each other.

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The principle of specificity of training states that the way the body responds to physical activity is very specific to the activity itself. For example, someone who jogs can expect that their jogging performance would approve as well as their aerobic conditioning.

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The principle of reversibility is a concept that states workout gains or progress will be lost when an athlete stops training.

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the repeated application of appropriate stressors to the body activates a variety of structural and functional changes in response to physical activity.

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Last time I used to be weak and cannot even carry a carton of milk. But I realised that after going to shopping even more, it started to get easier to carry 4 cartons of milk.

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When doing different sets and doing different activities for different parts specifically to include all the game plans you need.

example:

doing different weights

changing drills from dribbling to driving

or shooting to passing

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The principle of reversibility is a concept that states workout gains or progress will be lost when an athlete stops training.

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when a professional football player gets an injury like a torn ACL they will have to recover and miss a lot of important football games

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when u push past ur limit and it enables you to do more

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when u stop playing for a period of time and u train back

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when u adapt to an exercise that u have been doing for a while

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when u do an exercise that has the same movements as the sport

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the different excercises with different intensity

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slowly pushing yourself to do more in a certain amount of time

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taking breaks when injured or sick so that you can recover and be ready in a better condition

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Since I know that I can complete 3km run, I aim to run 1.5km non stop, then 2km, then 3km non stop. Then if can, I can try to run for 3.5km (Each different day so I’m not tired)

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The principle of reversibility in fitness is that a person will lose their exercise progress when they stop exercising.

Example, a professional runner got injured and didn’t run for a week. When they came back, they were running slower than usual. That’s because they lose their exercise progress as they were recovering.

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Running on the sport, slow or fast shows for how we actually do running (sport).

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When we do running, we can increase our pace or go slower, to train ourselves. We can also increase the amount of times we run or distance we run.

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The principle of reversibility is a concept that states workout gains or progress will be lost when an athlete stops training. Reversibility in fitness can apply to all forms of exercise, such as cardiovascular, endurance, and strength training.