1. Overload Principle

Training must place a demand or overload on various body systems for improvement to occur. Adaptations may include gains in muscular strength and endurance, stronger bones, connective issues and faster recovery rates. As the body adapts to the increased load, more load needs to be added. The training load can be controlled by adjusting the FREQUENCY, INTENSITY, and/or DURATION of exercise.

2. Progression Principle

For individuals to experience adaptations stimulated by the overload principle, training must be progressive. If the training load is increased too suddenly or too quickly, the body will be unable to adapt and harm may result.

3. Individuality Principle

Individuals respond differently to the same training. Heredity, maturity, diet, rest, and other personal and environmental factors may influence an individual's ability and attitude towards training.

4. All-rounded Principle

Physical training should involve various body systems and body parts to ensure a well-rounded development of the individual.

5. Repetition Principle

Physical adaptations of the body will not take place after a few practice sessions, repetitions of well-planned training must be carried out.

6. Specificity Principle

Adaptations to training are specific to the training mode and to the systems being trained. So in order to get better performance in a physical task, one must first learn the physical requirements and characteristics of the task.

7. Reversibility Principle

Most of the adaptations stimulated by training are reversible. When individuals stop training, they gradually lose the physiological qualities gained in previous training. Individuals should therefore follow training programs that improve or maintain fitness level throughout the year.