principles of Training

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Presentation transcript:

principles of Training

Factors Influencing Training Potential Somatotype Gender Men are potentially stronger than women Women are potentially more flexible than men Current fitness level Lifestyle Diet Smoking Occupation Current activity levels Pregnancy General health Age

principles of training FITT Frequency How often-increases as fitness progresses Intensity How hard-increased by Increasing or decreasing speed, depending upon exercise Adding impact Larger movements, higher arms Use of longer levers Working against gravity Increasing resistance Time How long Type The exercise you do

principles of training Specificity Adaptation Overload Reversibility Progression Overtraining Periodization

principles of training Specificity Identifying specific goals for the conditioning program Closer the training is to desired outcome, the better the outcome will be Ex: runners run, cyclists cycle, swimmers swim, etc.

principles of training Adaptation Body adapts to regular training with: Improved heart function and circulation, Improved respiratory function, Improved muscular strength and endurance Improved flexibility

principles of training Overload Perform at a level above normal by increasing: Frequency Duration Intensity Not overloading may be a reason for not seeing results even though exercising regularly SAID Principal Specific Adaptations to Imposed Demands

principles of training Reversibility Fitness decreases if training stops Strength gains are generally lost more quickly than flexibility gains These reverse changes may begin in as little as 48 hours—up to two weeks depending on training level

principles of training Progression Necessary for fitness gains As the muscles become stronger/more efficient, they need more resistance/duration Apply the principles of FITT Frequency Intensity Time Type

principles of training Lever Length and Gravity Gravity Can provide built in resistance Lever length Long levers Arms and legs fully extended Fulcrum is the shoulders or hips Combine short and long levers for safer workout

Principles of Training OVERTRAINING SYNDROME Occurs typically in competitive or obsessive athletes An overload of the body’s physiological capabilities without a proper recovery time Various signs & symptoms—subjective! Decline in physical performance despite continued training Change in appetite Weight loss Sleep disturbances Repeated colds or sore throats Irritability, restlessness, excitability &/or anxiousness Loss of motivation Lack of mental concentration & focus Lack of enjoyment *Associated with depression!

EXERCISE PROGRAMS MUST BE DESIGNED TO INCLUDE BOTH REST AND DAYS OF VARIED LEVEL OF TRAINING INTENSITY!

Principles of Training Periodization Used to prevent/alleviate issues associated with overtraining Alternate easy, moderate, & hard periods of training For example: Two days of hard intensity should be followed by two days of easy intensity or rest. A week or two of hard training should be followed up with a week or two of easy training A new training program should begin with at least 5 to 10 easy training sessions before making a progression!