SHS

GRADE
11

PHYSICAL EDUCATION AND HEALTH

QUARTER 3 - MODULE 5
SPORTS – PRINCIPLES,
STRATEGIES AND
COACHING
 Lesson 1: Principles of Training
Objective:
-Illustrates the relationship of health behaviors (eating habits, sleep and stress
management) to health risks factors and physical activity assessment performance.
-Sets FITT goals based on training principles to achieve and/or maintain HRF.
- Understand and be able to explain the Principles of Training – Individual needs, progressive
overload, specificity, rest and recovery, the FITT principle, and reversibility.
 Direction: Arrange the jumbled letters below. Write your answer on the space provided.
_______1. IIGNNTAR – means engaging in activity to improve performance and/or fitness.
_______2. LAODREVO - The exposure of tissues to greater than accustomed – to training stress.
_______3. VERREISLIYTIB - The observation that withdrawal of tissue loading results in loss of
beneficial fitness/ performance adaptations.
_______4. ROGPERIONSS -The gradual and systemic increases in training stress to maintain tissue
overload and, thus, provoke continued training adaptation.
_______5. IINDIVLUADZIAOINT-The modification of training to account for an athlete’s unique
capacity for and response to training.

PRE-TEST

Direction: Choose the letter of the correct answer, Write the letter on the space provided.
____1. It means engaging in activity to improve performance and/or fitness; this is best
accomplished by understanding general sports training principles.
a. Practice c. Training
b. Conditioning d. Warm up
____2. Increasing the number of times you train per week
a. Intensity c. Time
b. Frequency d. Type
____3. Increasing the difficulty of the exercise you do.
a. Type
b. Frequency
c. Intensity
d. Time
____4. Increasing the length of time that you are training for each session.
a. Frequency c. Type
b. Intensity d. Time
____5. The exposure of tissues to greater than accustomed – to training stress.
a. Progression c. Periodization
b. Reversibility d. Overload

LESSON PROPER

I. The Basic aim of Physical Education: SPORTS (Principles of Training)

-Illustrates the relationship of health behaviors (eating habits, sleep and stress management) to
health risks factors and physical activity assessment performance.
-Sets FITT goals based on training principles to achieve and/or maintain HRF.
 - Understand and be able to explain the Principles of Training – Individual needs, progressive
overload, specificity, rest and recovery, the FITT principle, and reversibility.

II. Objective of the Principles of Training

- Understand and be able to explain the Principles of Training – Individual needs, progressive
overload, specificity, rest and recovery, the FITT principle, and reversibility.
- Be able to apply these to your own sport and use these principles to improve your fitness levels
and skills.

What is Training?
Training means engaging in activity to improve performance and/or fitness; this is the best
accomplished by understanding general sports training principles: overload, reversibility, progression,
individualization, periodization and specificity.

Overload
Description: The exposure of tissues to greater than accustomed – to training stress.

Concept: Challenging current fitness/ performance levels induces compensatory

improvements. However, excessive overload and/or inadequate rest can result in overtraining, injury, and
performance decrements.
Example: a jogger runs faster than normal pace with hopes of improving endurance.
Overloading can be achieved by following the acronym FITT
 Frequency: Increasing the number of times you train per week
 Intensity: Increasing the difficulty of the exercise you do. For example, running at 12 km/h
instead of 10 or increasing the weight you are squatting with.
 Time: Increasing the length of time that you are training for each session. For example,
cycling for 45 minutes instead of 30.
 Type: Increase the difficulty of the training you are doing. For example progress from
walking to running.
Reversibility
Description: The observation that withdrawal of tissue loading results in loss of beneficial
fitness/ performance adaptations.
Concept: The body adapts to cessation of a specific activity and inadequate training load
with atrophy and fitness/performance decrements.
Example: a body builder laments his loss of muscular gains after taking a 2-wk vacation.

Progression
Description: The gradual and systemic increases in training stress to maintain tissue overload and,
thus, provoke continued training adaptation.
Concept: As fitness/performance improves with training, training variables (i.e., frequency,
intensity, volume) must be increased to induce further adaptation. Rate of progression is important;
progressing too rapidly can result in injury while progressing too slowly will delay goal attainment.
 Example: A weight lifter can comfortably lift a weight that used to be a challenge, so she must now
lift heavier weights to continue gaining strength.
 Individualization

Description: The modification of training to account for an athlete’s unique capacity for and
response to training.

Concept: A training program should acknowledge differences in an athlete’s capacity for adaptation
from that of their teammates, in order to ensure adherence to training principles for that individual; this
capacity is affected by physiologic (e.g., age, current fitness, training history), psychologic (e.g., effort,
confidence), environmental (e.g., nutrition, lifestyle habits), and genetic factors.

Example: The workout program for a freshman quarterback differs necessarily from that of a senior
lineman on his football team, based on individual differences.

Periodization

Description: The planned systematic and structural variation of a training program over time.

Concept: Constant cycling of training variables (activity, rest, frequency, intensity, duration) within a
training program each day, week, and month aims to maintain optimal training stimulus, address changing
goals and individual variability, and avoid overtraining, injury, and burnout; this is often implemented using
micro-cycles, mesocycles, and macrocycles (training cycles within training cycles of increasing duration) as
a framework.

Example: A lacrosse team’s training program is altered across macrocycles to keep adaptations aligned
with the varying goals of the preseason, in-season, and off-season.
 Specificity

Description: The observation that fitness/performance improves through training movement patterns
and intensities of a specific task and fitness type (strength, power, endurance, or flexibility).

Concept: Incorporating specific tasks of a sport will induce neuromuscular and metabolic adaptations
to improve specific structure, fitness, and exercise economy of the overloaded muscle groups ( 4). Training
should be directed at improving the fitness/performance of a sport’s distinct key components.

Example: While power athletes should train power and endurance athletes should train endurance
(e.g., swimmers should swim), team sports athletes require training with a combination of these two types
of

fitness, as well as sport-specific movements/skills.

Individual Needs/Differences
Matching training to the requirements of an individual

1. Body Build
2. The sport (the position played)
3. Your Arms
4. Current Fitness Level/Age/Gender.
 Write down 5 elite sportsmen/women who
you think have different training needs and
what they are?
Why would you not use someone else’s
personal exercised programme?

Warm-up
Purpose
 To reduce risk of injury or soreness by increasing joint mobility and muscle flexibility
 Increase body temperature to promote faster and more powerful contractions
 Mentally prepare athlete
 Stimulate cardiovascular system

Procedure
 Jog, stretch, skills
 At least 10 minutes
 Never stretch before you sweat!

TERMINOLOGIES

Training - means engaging in activity to improve performance and/or fitness

Overload – exposure of tissues to greater than accustomed-to training stress

Reversibility – observation that withdrawal of tissue loading results in loss of beneficial

fitness/performance adaptations.

Progression – the gradual and systematic increases in training stress to maintain tissue overload
and, thus provoke continued training adaptation.
 Individualization – Modification of training to account for an athlete’s unique capacity for and
response to training.

Periodization – Planned systematic and structural variation of a training program over time.

Specificity – Observation that fitness/performance improves through training movement

patterns and intensities of a specific task and fitness type (strength, power, endurance, or
flexibility).

Frequency - Increasing the number of times you train per week.

Intensity - Increasing the difficulty of the exercise you do.

Time - Increasing the length of time that you’re training for each session.

Type - Increase the difficulty of the training you are doing.

ACTIVITIES

A. Direction: Match Column A to Column B. Write the letter of the correct Answer

COLUMN A COLUMN B
_____1. The purpose of this was to reduce risk of A. Specificity
injury or soreness by increasing joint mobility and
muscle flexibility B. Never stretch before you sweat
_____2. The observation that fitness/performance
improves through training movement patterns and C. Warm up
intensities of a specific task and fitness type
(strength, power, endurance, or flexibility). D. Frequency, Intensity, Time, Type
_____3. The planned systematic and structural
variation of a training program over time. E. Periodization
_____4. Warm up procedure
F. Frequency, Intense, Type, Time
_____5. FITT stands for…..

ASSESSMENT

Direction: Write your workout plan for 1 week using Principles of Training above.
_______________________________________________________________________________________
_______________________________________________________________________________________
_______________________________________________________________________________________
_______________________________________________________________________________________
____________________________________________________.
Rubrics: Correctness of answer 2 points
 Clarity of explanation 2 points
Mechanics 1 point
Total 5 points

ADDITIONAL ACTIVITY

Direction: Make a short video of your work out for 1 week.

POST TEST

Direction: Choose the letter of the correct answer. Write your answer on the space provided.
___1. The observation that withdrawal of tissue loading results in loss of beneficial
fitness/performance adaptations
a. Reversibility c. Progression
b. Periodization d. Overload
___2. The exposure of tissues to greater than accustomed-to training stress.
a. Overload c. Progression
b. Periodization d. Individualization
___3. The gradual and systematic increases in training stress to maintain tissue overload and, thus,
provoke continued training adaptation
a. Overload c. Progression
b. Specificity d. Periodization
___4. The planned systematic and structural variation of a training program over time.
a. Specificity c. Periodization
b. Warm up d. Reversibility
___5. The modification of training to account for an athlete’s unique capacity for and response to
training
a. Periodization c. Progression
b. Individualization d. Specificity
___6. The observation that fitness/performance improves through training movement patterns and
intensities of a specific task and fitness type.
a. Progression c. Periodization
b. Specificity d. Warm up
___7. Increase the difficulty of the training you are doing.
a. Frequency c. Time
b. Intensity d. Type
___8. Increasing the length of time that you’re training for each session.
a. Frequency c. Type
 b. Intensity d. Time
___9. Increasing the difficulty of the exercise you do.
a. Intensity c. Type
b. Frequency d. Time
___10. Increasing the number of times you train per week.
a. Frequency c. Type
b. Intensity d. Time

Reference/s:
https://journals.lww.com/acsm-csmr/fulltext/2019/04000/sports_training_principles.2.aspx
https://www.slideshare.net/clarindabrown/priniciples-of-training-16411627
https://www.slideshare.net/matcabrera/fitt-principle