8 training principles
- specificity
- Overload
- individualise
- adaptation
- progression
- maintenance
- retrogression
- cooldown and warm-up
what is specificity ?
Making sure your training relates to your sport/goals
specificty to consider ? (4)
energy source (aerobic vs anaerobic)
velocity
Muscle group
muscle action (eccentric, concentric etc..)
what is overload ?
to improve any aspect of physical fitness the individual must continually increase the demands placed on the appropriate body systems. For example, to develop strength, progressively heavier objects must be lifted.
What is individualization ?
for any training program to result in optimal gains it must address individuals strengths, weaknesses , prev injuries and goals
Individualization elements?
strength, power, speed, age, aerobic capacity, injury history, physical limitations, movement evaluation
considerations of individualisation
athelete training age, chronological age and biological age
What are physical limitations ?
flexibility and structural restrictions
what is adaptation ?
“the process of the body getting accustomed to a particular exercise or training program through repeated exposure.
what does typical progression include ?
regular changes in performance, with weaker and stronger days , regular changes in load based off of RPE
how can you maintain a desired level of fitness ?
- training at same volume
- training at same intensity, smaller volume
Benfits of a warm-up ? 5
- increase speed of relaxation and contraction of warmed muscles
- To prevent injuries and stiffness
- increase blood flow and oxygenation
- increase the pulse rate
- concentrate mentally on training
Benefits of cool down? 5
- aids removal of waste products (lactic acid)
- reduce potential for doms
- reduce chances of dizziness or fainting bc of pooling of blood at extremities
- reduce level of adrenaline in blood
- allow HR to gradually return to normal rate
