Principles of Training

• What are the principles of training?

  Rules of making fitness training work for the individual participant - following these will guarantee success and allow an athlete to reach their goals
• All training is aimed at creating long term physical changes in the body systems , and these changes are referred to as adaptations
• What is specificity?

  Training must be relevant to the induvial and their sport - This can be achieved by tailoring training specifically for the sport or position that the individual plays
• What is Progression?

  Training should progressively become more difficult - once the body has adapted , the performer make training more demanding , but gradually to avoid injury
• What is Overload?

  Training should work the body harder than normal so that there is some stress and discomfort - the body systems respond by adapting to this (Overload = Improvement)
• What is Reversibility ?

  If training stops , fitness will be largely lost and body system reverse / de-adapt. Performance deteriorates if training is reduced, there is a lack of intensity or if there is an injury
• What is motivation?

  Raising the level of determination to succeed
• What are rest and recovery?

  Because physical adaptations occur during recovery , athletes must achieve the right amount of rest between sessions to repair damage caused by intense training (e.g. sleep, nutrition - including protein)
• What is protein?

  Organic compound made up of amino acid molecules - needed by the body for cell growth and repair
• What are the 4 aspects of Optimising training?

  Frequency , Intensity , Time and Type
• What is Frequency?

  How often you train
• What is Intensity?

  How hard you train - can be increased by e.g. training at a higher percentage of maximum heart rate
• What is Time?

  How long you train - can be manipulated by completing more sets
• What is Type?

  What kind of training you do - can be manipulated by offering a variety of training types to the athlete