1. PERSONAL FITNESS 10 Training Principles HSS1010

2. Three Laws of Strength Training  Develop Joint Flexibility before Muscle Strength  Use full range of motion  Increase flexibility in problem areas  Develop Tendons before Muscle Strength  Muscles develop faster than tendons  Develop Your Core before Your Muscle Strength  Your core is tied to all body parts and movements

3. Three Principles of Strength Training  Vary your Training  use different loading techniques  use different exercises  use different muscle contractions  use different speeds of contraction  Observe Individual Differences  training background  individual capacity for work  training load and recovery  Use Progressive Resistance Overload  Program must change/adapt when a training plateau is hit.

4. Types of Muscle Contraction  Isotonic contraction  Positive-muscle shortens – Concentric contraction*  Negative-muscle lengthens – Eccentric contraction*  Isometric Contraction  No movement at the joint  Isokinetic  Constant velocity throughout the movement  Contraction Control Principle  Controlled movements keep muscle tension up

5. Types of Nerves  Motor Nerves  Brain to muscle Controls movements  Sensory Nerves  Muscle to brain  Communicate – feedback to brain Orientation Movement Pain

6. Muscle Blood Supply  Training increases number of capillaries  This increases amount of blood to: Bring more oxygen Bring more energy Remove more waste products

7. Periodization  Yearly Planning  Should be cyclical with different focuses at different times.  Seasons of play needs to be considered  Each phase will have different cycles.  Three weeks or longer  Macrocycles  One to three weeks of training  Microcycles  Less than one week of training

8. Opposing Muscle Groups  Muscles on opposite side of a joint  Helps to maintain full range of motion and flexibility  Eg. Biceps and Triceps

9. Compound Muscle Movements  More than one muscle creating a movement  Muscles working together Eg. Bench Press  More than one joint to create a movement  Joints working together Eg. Bench Press

10. Specificity and Point of Failure  Specificity  Specific exercises work specific muscles Eg. Bicep curls work your biceps  Point of Failure  The point where you physically can’t do another repetition.  Important for Progressive Resistance Overload Eg. Rep range of 10-15

11. Progressive Resistance Overload  The systematic and safe way to gradually overload the body. We must overload the body to get the body to change.  Circuit Program  Hypertrophy  Hypertrophy Split Program  Endurance Program  Maximum Strength  Personal Program

12. Anatomically Correct Movements and Contraction Control  Movements  Most efficient and natural movement of the body  Provides greatest range of motion  Allows maximum training  Contraction Control  Speed of movement  Controlled movements keeps muscle tension up  More results from exercise

13. Symmetry and Range of Motion  Symmetry  Balance in body Left side vs Right side Upper body vs Lower body  Strength in all directions  Helps prevent injury  ROM  Helps keep muscles long, thus flexible.  Greater flexibility allows muscle contraction over longer distance, this means more force.

14. The Stress Rest Principle STRENGTH A B A RECOVERY GROWTH A RECOVERY TIME IN DAYS The body needs at least 2 days (48 hours) to recover. The greater the intensity the more recovery time required.

15. FITT Principle  Frequency  How often?  Intensity  How hard?  Time  How long is my workout?  Type  Type of exercise  Specific movements of specific muscles

16. Health Benefits of Weight Training  Raise your metabolism  Muscles demand energy which in terms give you energy  Use more food  Change your appearance in a healthy way  Increase bone density  Sensible weight training programs increase bone density.

17. Assessment Model  Self Awareness-What level am I currently at?  Testing, measuring and evaluating  Goal Setting-Where do I want to be?  Develop task based measurable goals  Planning-Make a plan to correct weakness!  Build a program based on goals and test results  Carry Out Plan-Do the work and follow through!  Make things happen, take charge.  Reassess-What level am I currently at?  Go back to step 1 Testing, measuring and evaluating