What principle of exercise training states that no two persons are the same and their rate of adaptation to the same workload differs?

In the study of exercise science, several universally accepted scientific exercise training principles should ideally be followed to get the most from exercise programs and improve physical fitness and sports performance.

These rules are general fundamental principles of exercise science and apply to all athletes, from beginners to elite competitors. Of course, you don't need to follow every one of them all the time. Many people want to get in better shape, improve sports performance, get better at a particular fitness discipline, or avoid stalling and back-slides. In that case, these fundamental rules are the hidden force behind the ability to change your fitness level, according to exercise science.

To design an optimal exercise program, workout, or training schedule, a coach or athlete should adhere to the six fundamental principles of exercise science. Below is more on each of the six principles.

The principle of individual differences simply means that, because we all are unique individuals, we will all have a slightly different response to an exercise program. This is another way of saying that "one size does not fit all" when it comes to exercise. Well-designed exercise programs should be based on our individual differences and responses to exercise.

Some of these differences have to do with body size and shape, genetics, past experience, chronic conditions, injuries, and even gender. For example, women generally need more recovery time than men, and older athletes generally need more recovery time than younger athletes.

With this in mind, you may or may not want to follow an "off the shelf" exercise program or class and may find it helpful to work with a coach or personal trainer to develop a customized exercise program. Some things to consider when creating your own exercise program include the next batch of exercise science principles.

The exercise science principle of overload states that a greater than normal stress or load on the body is required for training adaptation to take place. What this means is that in order to improve our fitness, strength, or endurance, we need to increase the workload accordingly.

In order for a muscle (including the heart) to increase strength, it must be gradually stressed by working against a load greater than it is accustomed to.

To increase endurance, muscles must work for a longer period of time than they are accustomed to or at a higher intensity level. This could mean lifting more weight or doing high-intensity interval training workouts.

The principle of progression implies that there is an optimal level of overload that should be achieved and an optimal time frame for this overload to occur. A gradual and systematic increase in the workload over a period of time will result in improvements in fitness without risk of injury.

If overload occurs too slowly, improvement is unlikely, but overload that is increased too rapidly may result in injury or muscle damage. For example, the weekend athlete who exercises vigorously only on weekends violates the principle of progression and most likely will not see noticeable fitness gains.

The Principle of Progression also stresses the need for proper rest and recovery. Continual stress on the body and constant overload will result in exhaustion and injury. You should not train hard all the time, as you'll risk overtraining and decreasing fitness.

Adaptation refers to the body's ability to adjust to increased or decreased physical demands. It is also one way we learn to coordinate muscle movement and develop sports-specific skills, such as batting, swimming freestyle, or shooting free throws.

Repeatedly practicing a skill or activity makes it second-nature and easier to perform.

Adaptation explains why beginning exercisers are often sore after starting a new routine, but after doing the same exercise for weeks and months, they have minor, if any, muscle soreness. Additionally, it makes an athlete very efficient and allows him to expend less energy doing the same movements. This reinforces the need to vary a workout routine to see continued improvement.

The Principle of Use/Disuse implies that when it comes to fitness, you do actually "use it or lose it." This simply means that your muscles hypertrophy with use and atrophy with disuse. This also explains why we decondition or lose fitness when we stop exercising.

We've all heard the phrase, "practice makes perfect." Well, this is the principle of specificity in action. This principle states that exercising a specific body part or component primarily develops that part. The principle of specificity implies that to become better at a particular exercise or skill, you must perform that exercise or skill.

A runner should train by running, a swimmer by swimming, and a cyclist by cycling. While it's helpful to have a good base of fitness and do general conditioning routines, if you want to be better at your sport, you need to train specifically for that sport.

These six basics are the cornerstones of all other effective training methods and cover all major aspects of a solid foundation of athletic training. Designing a program that adheres to all of these guidelines can be challenging, so it's not a surprise that many athletes turn to a coach or trainer for help.

Answer:

Individuality States that no two persons are the same and their rate of adaptation to the same workload differs.

principle of individuality
.prnciple of individuality

The 12 principles of exercise are akin to the 10 commandments (I think it's 10 isn't it?) Apply each of the principles to each of your clients and their progress is quite simply...guaranteed!

The exercise principles outline the criteria that guide all training. Each principle allows us to critique some element of a person’s training. When a person’s training follows the principles well it is most likely to be successful. Following is a list of the principles and their definitions (in lay terms as well so we don't get to 'fancy pants scientific'.

Principle	Technical Term	Layman’s term
Individuality:	Optimal benefits occur when programs meet the individuals needs & capacities of participants	People are different and their exercise needs vary – a prescription must take this into account
Trainability:	Each person responds differently to the same training stimulus	Don’t expect that the same prescription will get you the same result with each person – you have to monitor and adapt training as you go to suit different clients
Specificity:	The training stimulus must be specific to the clients desired outcomes	Training must be specific to an individuals goals
Overload:	For adaptation to occur the volume of exercise must overload the body in some way in line with the capacity of the individual to cope with that overload	You get improvements by doing a bit more
Progressive Overload:	For continual adaptation overload must be progressive, that is the dose of exercise must increase	Get improvements by doing a bit more each time
Variety:	For optimal adaptation and to avoid stagnation, overuse, and injury the exercise stimulus must be varied (this does not simply mean changing exercises all the time).	Change is as good as a holiday. Variety allows recovery and can reduce injury risk
Rest:	Optimal adaptation requires rest periods to be interspersed with training sessions sufficient that the adaptations caused by the exercise dose can take place.	Rest to get the best out of your exercise, not too long and not too little.
Reversibility:	All beneficial effects of exercise are reversible if exercise ceases	Use it or lose it.
Maintenance:	Current fitness levels can be maintained by exercising at the same intensity while reducing volume (frequency and/or duration) by 1/3 to 2/3	It’s easier to keep fitness than to create it. Train as hard, stay regular but shorten workouts to maintain a fitness component
Ceiling:	As fitness increases the relative & absolute improvements in fitness will decrease, even with continual overload	Genetics play a part. There is a law of diminishing returns with exercise. Unfit people will change a lot early on, then less and less despite continuing to train hard.
Interference:	When training several components at once (e.g. strength & endurance) the stimuli may interfere with each other, thereby slowing adaptation in one or both components	You can’t have it all at once. As all systems are related fatigue in one will interfere with the results of training in another.
FITT (FREQUENCY, INTENSITY, TIME, TYPE)	Each of the fitness components has an ideal training frequency (how often), intensity (how hard), time (duration, rest intervals) and type of exercise to be used. The ‘FITT’ principle is largely a practical ‘amalgamation’ of all the other exercise principles	In order to achieve the desired outcome the training must ‘FITT’ the component you wish to improve

One of the easiest ways to see how the principles apply is to discuss what happens when you don’t apply them properly. This table covers some basics using examples you are more than likely to encounter at some stage in a fitness club.

Principle	Client Example	Solution
Individuality:	Sue and Sally are both doing a group fitness class with weights for the first time. Sue is getting a sore back, while Sally is getting sore calves. They both seem to be doing the exercises in the same way and at pretty similar weights.	Sue and Sally are different so they are responding differently to the same exercises.
Trainability:	Tim is getting really big lifting weights on a split programme four days a week whereas his training partner Jim is losing size!	Tim and Jim have different responses to the training. Jim needs to review the FITT being used for him
Specificity:	John has been using group fitness ‘step’ classes a lot to get ready for his cycling race coming up soon. However, his cycling times are not improving.	John needs to train more specifically. In order to improve his cycling he must cycle enough to get the adaptations he desires.
Overload:	Jenny is struggling to walk for two days after a heavy weight training session and long spin class that she took back to back	Jenny over-reached. The volume of overload needs to match her capabilities – ease up girlfriend!
Progressive Overload:	Mary made some great gains initially when she started lifting weights. She’s complaining now that weight training doesn’t work. She hasn’t increased her weights for the last 3 months	Mary needs to work harder (more weights on her bar) as she has adapted to the loads she has on her bar long ago, now there simply isn’t enough weight to cause an adaptation.
Variety:	Jane is doing Step classes five days a week because she loves it! But she is starting to get sore shins.	Jane would be better to have a more varied exercise schedule so her legs get a rest from the repetitive stepping movement.
Rest:	Deborah goes to the gym everyday and always goes hard at it. Lately her weights are getting lower, she’s struggling to keep up in class and her body is always sore.	Deborah needs some rest between sessions or even some easy sessions or sessions that focus on different parts of her body. That way her body has enough time to adapt before she trains again.
Reversibility:	Tim is gutted. He’s worked for six months to get into the police but since his ankle injury four weeks ago his running fitness has gone back to what it was some time ago.	Tim should have done some exercise on his legs (such as cycling/spin) to maintain as much of his fitness as possible while he recovered from his ankle injury. This would have prevented some of the ‘reversing’ of his fitness.
Maintenance:	Amanda is stoked. Her fitness is just as good as when she went on holiday and all she did was 2 x 30minute hard runs each week. Before she left she was running 4 x a week for between 40-60 minutes	Amanda got it right. She kept up the exercise, particularly the intensity, and was able to maintain her fitness even though she greatly reduced her total training time.
Ceiling:	Chris is a world class kayaker but over the last two years his times have only dropped by 3% despite his huge efforts in training. He has moved from 30th to 18th in the world on the back of this small change.	Chris is experiencing the ceiling affect in that his genetics, the type of training he uses and the amount of fitness he already has are all meaning he can only get small gains from large volumes of training now. He may want to trial different approaches to see what will help most.
Interference:	Liz is doing three spin classes, two pump classes (weight training group fitness classes) and a five day split routine to get into shape for body sculpting. The challenge is her muscles aren’t growing so she still looks a little out of balance.	Liz is getting interference. She is training across so many things at once her body is not sure whether to put muscle on or strip it off. Liz needs to prioritise to build lean muscle and keep her spin to a class or two only and probably drop pump all together. She could put in some yoga to help with flexibility and recovery as an alternative.
FITT (FREQUENCY, INTENSITY, TIME, TYPE)	Ben has been weight training regularly for 3 years. He wants to gain size in his upper body. He does bench press and bicep curls 5 times a week, for 4 sets of 4-6 repetitions in each set	Ben hasn’t got the right ‘FITT’ for hypertrophy training – the reps are too low, the load is probably to high and he’s training the same muscle groups to frequently. He needs to restructure his program – increase repetitions, perform his bench press and bicep curls a maximum of two days per week, and incorporate alternative exercise using back and tricep muscles on alternate days from his bench and bicep days.