The principles of training for physical activity program design include the following:

  1. Reversibility: If an individual stops exercising or decreases the frequency and intensity of their exercise, the benefits gained from the training will gradually be lost.
  2. Adaptability: The program should be tailored to meet the individual’s specific needs, goals, and abilities.
  3. Recovery: Adequate rest and recovery time is essential for allowing the body to adapt and improve.
  4. Individuality: Each individual has unique abilities, needs, and limitations that must be considered in the design of a physical activity program.
  5. Overload: The intensity, duration, and frequency of exercise must be gradually increased over time in order to challenge the body and stimulate adaptation.
  6. Specificity: The type of exercise should be specific to the individual’s goals, needs, and abilities.


An easy way to remember these principles is through the acronym RATIOS: Reversibility, Adaptability, Time and recovery, Individuality, Overload, and Specificity.

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