Training Principles

• frequency is how often you train, usually over a weekly basis
• resistance training intensity is determined by working to a percentage of 1 rep max
• progressive overload is the idea that the body must be subjected to greater stresses applied in progressive manner
• specificity is the concept of mimicking efforts required in sport to reach max outcomes
• reversibility is the concept that you will lose improvements if you stop training for a period of time
• detraining is the process that occurs when someone stops training
• diminishing returns is when an athlete reaches a point where progress/results level out and improvements are harder to make
• individual differences is the concept that all humans are unique and respond differently to training
• periodization is a training plan seperated into periods to allow for rest and maximize performance at peak times
• flexibility training increases ROM in joints to enhance performance and reduce risk injury
• core training involves training back and abdominal muscles starting with stability then strength then power
• cardiorespiratory training or endurance training maximizes oxygen use and has 3 stages
• the 3 phases of cardiorespiratory training are base, interval and then sport specific
• resistance training is when a weight or other force provides resistance against working muscles which build strength by progressive overload
• circuit training is 4+ exercises performed for a specific number of reps before moving to next
• stage training is 4+ exercises each performed for full amount of sets before switching to next
• plyometrics training involves explosive drills using body weight as overload
• speed/agility training develops strength, power, motor learning and control
• balance training ranges from basic stabilization exercises to dynamic strength exercises to power exercises
• yoga is a type of resistance training using only one’s body weight
• pilates involves moving body fluidly from one body position to next, incorporating breat
• radiation is the emission of radiant heat from body to cooler environment
• conduction is transfer of heat through solid, liquid or gas
• convection is air movement around skin
• evaporation is removal of sweat from surface of skin
• health-related fitness is focused on a healthy body state
• performance-related fitness is necessary for higher level sport or work performance
• speed & reaction testing measures all-out linear speed
• power & strength testing measures explosiveness
• agility & coordination testing measures change of direction
• flexibility testing meausres ROM in joints
• endurance testing measures how well body uses oxygen
• body composition testing measures body fat & tissue distribution
• the first A for health training is ask
• second A for health training is assess
• third A for health training is advise
• fourth A for health training is agree
• fifth A for health training is assist