PRINCIPLES OF TRAINING

• PRINCIPLES OF TRAINING progressive overload

  Progressively increase workload (weight/time/intensity) in increments as the body adapts to the exercise to ensure sufficient stress is applied for further adaptations
• Aerobic example of progressive overload

  MARATHON - 5km runs at 60% INCREASE TO 5km runs at 70%
• Resistance example of progressive overload

  WEIGHTLIFTING - Bicep curl INCREASE weight/reps
• specificity

  Training must be matched to the requirements of sport - adaptations only occur according to stress placed on specific part of the body
• Aerobic example of specificity

  MARATHON - Training needs to be continuous aerobic training
• Resistance example of specificity

  WEIGHTLIFTING Free weight strength training
• Reversibility

  loss of adaptation when training stops - Opposite of progressive overload. However long it took to adapt with no training it will take twice as long to lose adaptation
• Aerobic example of reversibility

  MARATHON - Injury preventing running Adaptations of CRE lost at 0.5 x time taken to improve
• Resistance example of reversibility

  weightlifter Ceases training Muscles strength lost at 0.5 x time taken to improve
• VARIETY ?

  need to use different types of training methods and exercise to avoid boredom and gain more complete adaptations.
• Aerobic example of variety?

  MARATHON

  Swimming or cycling 
• Resistance example of variety?

  SPRINTER 

  Sprint cycling 
• Training threshold?

  intensities over which training must occur to produce an adaptation

  % HR targets for 

  • Aeribic (65-80%)
  • Anaerobic (80-95%)
• Aerobic example of training threshold?

  MARATHON 

  Long run @ 70% MHR
• resistance example of training threshold?

  SPRINTER 

  Short runs @ 85% MHR
• Warm up/Cool down

  W/U: general movement - sport specific (moderate intensity - high) - prepare body for exercise

  C/0: Opposite - help recovery and remove waste products
• Aerobic example of W/U

  MARATHON

  Low intensity 3km run
• Resistance example of C/D ?

  SPRINTER 

  Practice start - 15m sprint