Final answer:
The Overload and Specificity principles guide training programs to achieve desired physical outcomes. By consistently increasing the intensity of exercises, such as weight lifting, the Overload principle ensures muscle growth, while Specificity ensures that the training is suitable for the intended sport or goal.
Step-by-step explanation:
The principles that help you plan your training cycle, arrange your exercises in each workout, and perform each exercise are known as the Overload and Specificity principles. Physical exercise involves both anabolic and catabolic processes, which are essential for effectively increasing muscle strength and size. An anabolic process, like muscle building, is exemplified by weight lifting. As the weight progressively gets heavier, the muscles must adapt to the increased load, leading to muscle growth. On the other hand, a catabolic process such as long-distance running breaks down muscle tissue for energy, which can enhance endurance over time.
For instance, in strength training, the principle of Overload dictates that the intensity of exercise must continually be increased; lifting the same amount of weight will not lead to increased muscle mass. By lifting heavier weights over time, muscles adapt and grow accordingly. This approach aligns with the Specificity principle, which suggests that training should be relevant to the desired outcome, such as weight lifting for muscle strength or sprinting for speed improvement.