Exercise programme design

Exercise Programme Design Principles

Individuality Principle: An effective exercise program should be tailored to the unique needs and goals of the individual. It takes into account variables such as age, fitness level, preference and medical conditions.

Overload Principle: To improve, the body must be pushed past its normal limits, exerting more than usual - this is known as overload. This can be achieved by manipulating frequency, intensity, time, and type of exercise.

Adaptation Principle: The body adapts to increased physical demands. As a result, exercises should be progressively and systematically varied to stimulate continuous improvement and avoid plateaus.

Reversibility Principle: The benefits of exercise can be lost when not maintained. It’s important to maintain regular, consistent exercise to retain fitness gains.

Exercise Programme Components

Fitness Components

Identify key components such as cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body composition, which the program should target based on the individual’s goals.

Types of Exercise

Select exercises that are safe, enjoyable and effective for the individual. This might include resistance training for strength, aerobic exercises for cardiovascular endurance, or yoga for flexibility.

Exercise Frequency and Duration

Identify how often and for how long the individual should exercise to meet their goals. Always incorporate regular rest days to allow for recovery.

Progression and Modification

Continually review and modify the programme to meet the individual’s changing needs and abilities. Gradual increases in intensity or duration, changes in workouts, or introducing new exercises can help promote constant progress.

Programme Implementation and Monitoring

Initial Introduction: Explain the program to the individual, demonstrate exercises and ensure they understand their responsibilities and how to safely carry out the program.

Monitoring and Feedback: Regularly check-up on the individual’s progress. Provide constructive feedback and make necessary modifications to the program.

Evaluation of Progress: Use a variety of assessment tools, such as performance records or fitness tests, to evaluate the individual’s progress towards their fitness goals.

Risk Assessment: Identifying any potential risks associated to the exercise program is vital to ensure safety. If needed, adapt the program to minimise these risks.

Adherence Strategies: These should be implemented to support the individual in maintaining their program. Strategies might include goal setting, positive reinforcement, or integrating variety to the training to increase motivation.