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Thursday, November 20, 2014

What Is Specificity in Exercise?

To get results from Your Workout routine, you must follow certain principles. Failure to comply with these principles may mean You see very little benefit from your workout. Sports training is based on the principle of overload, recovery, progress, reversibilitas and specificity. The principle of specificity is important especially if you exercise to achieve a specific goal such as increased strength or improved aerobic fitness.

The Definition of

Exercise is a form of stress. The body adapt to the pressure you put on it. This is the essence of specificity. Another term used in exercise science SAID-Adaptation specifically for the demands of the Subject. This principle is stated in your body will be better on the type of exercise you choose to do. Physiological adaptations you are experiencing as a result of regular exercise depends on the type of exercise you do.


By exercising in a certain way, you expose your body to the increased workload that will adapt. For example, if you lift weights regularly use low reps and heavy weights, your muscles will get stronger. This happens because Your muscles get bigger and Your nervous system becomes more able to recruit some of the motor units at the same time. Conversely, if you run long distances, the heart and the lungs become more efficient and your cardiovascular endurance will improve. This leads to a better ability to take in oxygen, transport and use.

Exercise Selection

Exercises that seem similar are often stress your body in different ways. If you want to improve your ability to run long distances, cycling may appear to offer an alternative training method. While cycling and running offers many of the same benefits, they are using Your muscles in a way that is very different. This means cardiovascular fitness gained through cycling will not be fully transferred to running, and improvements that are obtained through the run will not be fully transferred to cycling. The same applies to the practice of resistance training. Improve your ability to leg press big weights will have a minimal impact on your ability to squat-although similar patterns of movement, they are quite different that the benefit from one will not be exactly the transfer to the other.

Speed of Movement

The speed at which you perform the given movement also resulted in a very specific adaptations. If you want to increase Your punching speed to boxing, you might think doing a bench press weight will help. However, due to the heavy load used in the bench press, this movement is very slow-especially compared to throwing punches. According to the principle SAID, lift heavy loads slowly will result in increased ability to lift heavy loads vertically and have a minimal impact on the movement like punching speed. Medicine ball exercises high-speed like chest presses will not result in an increase in the ability to bench press heavy weight despite the fact patterns of movement are very similar.

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