Part Two: Principles of Physical Training Break up long periods of sitting as often as possible.Minimise the amount of time spent in prolonged sitting.10 minutes of vigorous intensity activity is equal to 20 minutes of moderate intensity activity. You may choose to do a combination of moderate and vigorous intensity activities.Do muscle strengthening activities on at least 2 days each week.Accumulate 150 to 300 minutes (2 ½ to 5 hours) of moderate intensity physical activity or 75 to 150 minutes (1 ¼ to 2 ½ hours) of vigorous intensity physical activity, or an equivalent combination of both moderate and vigorous activities, each week.Be active on most, preferably all, days every week.If an individual currently undertakes no physical activity, start by doing some, and gradually build up to the recommended amount. Doing any physical activity is better than doing none.The guidelines are for all adults aged 18-64 years, irrespective of cultural background, gender or ability. “56% of Australian adults are either inactive or have low levels of physical activity – that is more than 9.5 million adults!” (ABS, 2013).Īustralia’s Physical Activity & Sedentary Behaviour Guidelines for Adults aged 18-64 years suggest that individuals should be physically active and limit their sedentary behaviour every day, and that is essential for health and wellbeing (Department of Health, 2014). Australia’s Physical Activity and Sedentary Behaviour Guidelines To aid in your fitness training, there are some principles of physical training which you may wish to consider. However, just ‘jumping straight into a training regime’ is likely to cause some injury to your body, either acutely (within the training session) or chronically (up to four weeks later). To improve consistently, you need to continually increase the amount of stress as the body adapts and returns to homeostasis.You apply a stress to the body, in the form of hard training, and then recover, which allows the body to adapt and get stronger.All training, at its core, is about the manipulation of stress upon the body.So, once you have got over the psychological barrier of wanting to place stress on your body you will need to consider how you are going to introduce that stress. Ultimately, the only person who can force you to train is yourself. You and the Principles of Physical Training However, there is still much to be understood by sport scientists regarding training and, although new training techniques appear frequently, there are several fundamental, and well established, guidelines which should form the basis for the development of any training programme (Plowman & Smith, 2011). Positive benefits include an increased capacity to work for longer periods before the onset of fatigue and a rapid return to normal once activity has ceased. The aim of physical training (aka fitness training) is to expose the body safely to stimuli that cause physiological and structural adaptations to take place. Part 04: Pragmatic Principles of Physical Training.Part 03: Other ‘Models’ of the Principles.Part 02: The Principles of Physical Training. “Except at a military boot camp, it is very difficult to force anyone to train.” (Plowman & Smith, 2011, p.15).
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