Principles of training

• Sport

  • specificity
  • progression
  • overload
  • reversibility
  • tedium
• • Specificity - means matching the training to the requirements of the sport or position
• Progressive Overload - gradually increasing the intensity of training to gain fitness without risking injury
• Overload – happens when you train beyond your body’s ability to recover
• Reversibility – if training stops or is significantly reduced or injury prevents training from taking place, then training effects are reversed
• Rest and Recovery - physical adaptations occur during the recovery and non-active period of the training cycle
• training Thresholds – allow safe levels of training that are still effective enough to cause adaptations
• FITT

  • frequency
  • intensity
  • type
  • time
• Maximum heart rate = 220 – age