Foundations of Training (1): Lesson 3 - Training Principles

Basic Training Principles __________________ ________________  Being physically fit means to be able to perform _________ activities with ease.

Basic Training Principles Health Benefits of Exercise Exercise has a preventative effect on a wide range of pathologies.  Hypertension (high blood pressure)  ___________  Heart Disease  ___________  Lower Back Problems  ________________Disorders  Psychological Disorders  ____________________

Basic Training Principles Benefits of Weight Training  Increased contractile ________ in the muscle.  Increased tensile strength in tendons, __________ and bones.  Increased bone ______.  Positive changes to physical capacity, metabolic function, ______________, injury risk, physical and ________________ well being.

Basic Training Principles Benefits of Aerobic Training  Increased ability to use fat as a fuel and increase ________ weight.  Increased bone __________  Adaptation to increased ___________of exercise.  Increased ability to transport ___________ to tissues.  Quick ______________upon completion of exercise.  Increased energy for ______ activities.  Decreased ______heart rate.  Improved circulation and possible decreased resting ______________________.

Basic Training Principles To be effective in their strength training, athletes must follow certain ____________________:  Stress- Rest Principle  Progressive Resistance Overload Principle  Principle of Specificity  The F.I.T.T Principle  The Principle of Symmetry  Contraction-Control Principle  Ceiling Principle  Maintenance Principle  Principle of Reversibility

Basic Training Principles 9 Basic Training Principles:  These principles help an athlete, coach and athletic trainer _____________ the benefits of resistance training, and help achieve the program goals of an ________.  Stops you from ______________and perhaps even injuring yourself in the gym!!

Basic Training Principles 1. ____________________ Physical conditioning is improved when the body is placed under __________________ workload until it adapts to a new level. Manipulate aspects of frequency, intensity, time and type of activity gradually until the body ________ to a new load.

Basic Training Principles 2. __________________ Body _________ and responds over time to exercise and the _________ placed on the body. Can be acute/short term or chronic/long term. Demands _________ placed on the body on a ________________ basis for chronic adaptations to occur.

Basic Training Principles 3. _______________  ________ – Specific, Adaptation, Imposed, Demands  The type and degree of adaptation to the body depends on the type and amount of exercises _____________.  High reps builds ___________.  ____________builds size and strength.  Specificity applies to a __________ group of muscles.

Basic Training Principles 4. ____________________  The body needs to ____________ after a workout.  5-6 sessions of varied cardiovascular intensity exercise a week – must have at least ________of full rest.  _________ hours rest is optimal between workouts on similar muscle groups.

Basic Training Principles 5. _______________ _______________  Perform weight training movements in a ______________ manner because the speed of the repetition can exceed the ability of a muscle to ________________.  Cheating movements can ____________on the connective tissue.

Basic Training Principles 6. _______________  Develop __________ muscles in the body.  Always work _____________ muscle groups.  Muscular imbalance will lead to ____________.

Basic Training Principles 7. _______________  As their participants approach their ________ limit or _________ ceiling, there will be _______ changes.  Ceiling effect can occur because of _________ fatigue, injury and/or poor diet.

Basic Training Principles 8. _______________ _______________  Once training goal is reached, it can be ____________ by reducing the ___________, but keeping the ___________ and duration of workouts the same (e.g from 3 to 2 x a week).

Basic Training Principles 9. __________________  If a body is not __________, training adaptations will decline _____ the rate they were gained.  E.g. a training effect after __________will be lost in _________.  This of course ______ from individual to individual.  The declines can be both ________ and ____________.