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NOTES - Principles of Training

This document discusses several principles of training including progressive overload, specificity, reversibility, variety, training thresholds, and the importance of warmups and cool downs. Progressive overload means gradually increasing the training load over time. Specificity means training should mimic the actual activity. Reversibility means training effects are lost if training stops. Variety in training methods allows for different stimulation. Thresholds determine the training zones for improvement. Warmups prepare the body and cool downs aid recovery.

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29 views2 pages

NOTES - Principles of Training

This document discusses several principles of training including progressive overload, specificity, reversibility, variety, training thresholds, and the importance of warmups and cool downs. Progressive overload means gradually increasing the training load over time. Specificity means training should mimic the actual activity. Reversibility means training effects are lost if training stops. Variety in training methods allows for different stimulation. Thresholds determine the training zones for improvement. Warmups prepare the body and cool downs aid recovery.

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natecant15
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Principles of Training

Progressive Overload
- Implies that gains in fitness occur when training load is increased progressively.
- As the body gets used to something, its no longer a challenge,
o Hence no more physiological adaptations would occur.
- Resistance that is too high (especially in early stages) can cause injury and greater fatigue.
- Examples:
o Increasing lifting weight,
o Running:
 Longer distance,
 Quicker pace,
 Change of terrain (hills/sand),
 Added weight.

Specificity
- Implies that the greatest gains from a training program are made when it resembles the actual
activity/event.
- Energy systems (duration & intensity e.g., ATP/CP)
- Muscle groups (target specific e.g., legs for long jumper)
- Muscle fibres (Red-slow twitch or White-fast twitch)
- Examples:
o Leg strength training for a long jumper,
o Dynamic stretching for flexibility for a cricketer (bowling- circumduction of arms),
o Ballistic stretching for flexibility for a power lifter (stretch reflex).

Reversibility
- Effects of training are reversible.
- Lack of training causes a detraining effect.
- Flexibility is lost most easily, followed by strength, muscular endurance.
- Can be due to injury, changes in motivation.

Variety
- Different techniques allow for athletes to be challenged and stimulated.
- General endurance, strength and power can be developed using a variety of techniques:
o Swimming, o Plyometrics,
o Rowing, o Resistance training.

- Examples:
o Aerobic training:
 Rowing, cycling, aerobics, swimming, etc.
o Strength training:
 Iso-metric/tonic/kinetic, free weights, resistance bands, hydraulic machines,
etc.

Training Thresholds
- For improvement to occur, training must occur within training zones/thresholds.
- Aerobic training zone: 70-85% MHR for physiological adaptations to occur.
- Anaerobic training zone: >85% MHR (past Lactate Inflexion Point).

Warmup and Cool down


Warmups:
- Reduces risk of injury (increases joint mobility, muscles stretch),
- Increases body temperature (allows for more muscular contractions),
- Mental preparation,
- Increases blood flow (for oxygen transportation (aerobic energy system)).
Cool Downs:
- Minimises muscle stiffness and soreness (DOMS) resulting from strenuous activity,
- Disperses and metabolises lactic acid,
- Replenishes body’s energy stores.
Example:
- Aerobic work (decreasing in intensity) followed by stretching of muscle groups used in the
past activity.

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