Programmes need to be personalised based on: - Individual needs, Goals or ambitions, Fitness and health status, Principles of Training - Specificity, Progression, Overload, Reversibility, Tedium, Principles of Overload - Frequency, Intensity, Time, Type, Specificity - Training must focus on specific types of activity to improve: The components of fitness needed by the individual;The relevant muscle groups , Progression - Occurs when the body adapts to training: Moving to a new level of fitness. Progress is achieved through overloading the body, Overload - Frequency, intensity and time (duration) of training should be increased to ensure fitness gains, Reversibility - Any improvements will be lost (reverse) if you stop training, Tedium - Using a variety of training methods (or exercises) relieves tedium (boredom) in training, Frequency - How often you train. Overload can be achieved by adding an additional training session to your weekly schedule, Intensity - How hard you train (e.g. increasing HR during exercise, lifting heavier weights, increasing pace etc…), Time - How long you train for. The duration of training sessions can be increased as you adapt to previous training demands, Type - The activities selected must carry you towards your training aim. They should be specific to what you’re trying to achieve and varied/enjoyable to avoid tedium, Overtraining - Excessive exercise that gives the body more work or stress than it can handle,

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