General population also gets same benefits if they train under some professional ,and may get best out of their current fitness levels too while minimizing chances of metabolic/cardio vascular disorders.Improves motor skill and confidence to engage further in physical activity.Proper strength and conditioning allows an athlete to strengthen supporting muscles, even out muscle imbalances, increase mobility, correct posture, stabilize joints, learn new movement patterns and enhance coordination and peripheral skills. Reversibility - The effects of training will be lost if training stimulus is removed for an extended period of time.A novice will see huge and relatively quick gains in performance when they begin training, however, the gains get smaller and come more slowly as they get more experienced. The first component of S.P.O.R.T is specificity - in other words, creating a training programme that is tailored specifically to your sporting or athletic goals. Diminishing Returns/Adaptation - An individual’s level of training determines how much improvements in performance they achieve due to training.Overloading too quickly may lead to poor technique or injury, while very slow overloading may result in little or no improvements. Progression/Periodization - Overloading should occur at an optimal level and time frame to maximize performance.Overload - Certain adaptations require training with greater stimulus than that which the body is accustomed to.This could be done by increasing the intensity, duration, or frequency of training.Specificity - Physiological adaptations to training are specific to the muscle groups trained, the intensity of the exercise, the metabolic demands of the exercise, and specific movements and activities.Individuality - People will have unique responses to the same training stimulus, due to individual characteristics such as biological age, training age, gender, body size and shape, past injuries etc. Thus, training should be adjusted to the individual’s characteristics and needs.S&C means engaging in activity to improve performance and/or fitness this is best accomplished by understanding general seven sports training principles: overload, reversibility, progression, individualization, periodization, and specificity. Beneficial for people of different ages and abilities eg can help older people maintain and improve their health and quality of life.Aims to improve strength and endurance, reduce the incidence and severity of sport injuries, and to improve technique and overall performance.

Combines strength training, aerobic conditioning, speed and agility training, as well as sport-specific training.

Principles of fitness training