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• Training


  Teaching or developing the skills and knowledge of a person
• Proper sports training follows a specific training method based on the skills you want to improve
• Training Methods


  • Weight training
  • Circuit training
  • Interval Training
  • FARTLEK Training
  • Continuous Training
  • Pressure Training
• Specificity


  • The training to be conducted should be based on the chosen sport or activity
• Overload


  • The training should increase the intensity level from minimum to high in order to improve and meet the extra demands for the body to adapt
• Progression


  • When the body adapts to the training going to a new level of fitness, it is said that there is progress
• Reversibility


  • The effects of training are considered to be reversible or changeable
• Safety Precautions and Tips before designing and conducting sports training

  1. Get your Maximum Heart Rate (MHR) and Training Heart Rate (THR)

  2. Warming up prepares the body for the activity

  3. Conducting a Cooling Down

  4. Wearing appropriate attire, specifically shoes
• Tight Shoes can cause three problems: Corns, Blisters, and Bunions
• Guiding principles for designing and conducting sports training

  • Specificity
  • Overload
  • Progression
  • Reversibility
• Each person has specific goals in doing exercise. The fact also remains that each body type and condition has to be considered to obtain optimum results
• The body should undergo aerobic exercises that will lead to performing the mechanics of the target sport
• train within the permissible limits under the supervision of a qualified adolescent
• A good and well-designed program for resistance training may give the best results for children and adolescents, experts say
• Sports that mostly need aerobics training or endurance

  • List 4 sports
• Strength training


  Includes power and a combination of speed and strength
• Power


  Developed by lessening the weights used during the strength training
• Speed


  Improved by working forty percent (40%) of the maximum repetition, the combination of muscles and brain determines the strength, power, and speed
• Resistance exercise program for children and teenagers

  1. Adequately organized and taught

  2. Fitness specialist can supervise the workout to ensure proper technique

  3. Child can lift the weight against the body, which increases their muscle strength
• Child's exercise program


  • Overall pace should be gradual and light
  • Concentration should be on the proper form and techniques
  • Avoiding routines that require the child to lift heavy objects above the head
• Recommended resistance training for children and adolescents

  1. Performing between one and three sets of 10 to 15 repetitions per set of light exercises

  2. Gradual increase of load may be done without exceeding ten percent (10%) of the previous load

  3. Sessions may be done twice a week with rest days in between
• Workouts included in the training sessions of the child

  • Single and multi-joint workouts
  • Olympic lifts are not recommended for beginner's training
• Beginners


  • Should start at low loads while optimizing the strategy and learning the techniques properly
  • Excessive stress on the musculoskeletal system caused by resistance training may lead to injuries if not properly carried out
• Equipment vs Free weights

  • Easier to conduct training sessions using equipment than free weights for beginners
  • Free weights teach techniques, balance, and coordination over machines
• Prescribed load for a novice lifter

  Around 50 to 60 percent of its one repetition maximum (1RM) for 8 to 12 repetitions
• One repetition maximum (1RM)

  The heaviest charge that a person can raise in only one cycle
• Women are less likely to get bulky due to their lower average level of testosterone compared to males
• Testosterone levels may increase by undergoing resistance training, especially exercises that involve large muscle classes, multi-joint training, and a high working load
• Speed


  The time taken to move all parts through a specified distance
• Improving speed


  Use the specific speed training, which means identifying the specific skills to be enhanced using time
• Different types of resistance exercises

  • Strength
  • Endurance
  • Hypertrophy
  • Power
• Recommended Values for Training Variables in Various Resistance Training Programs

  • Load
  • Repetitions
  • Sets
  • Rest Interval
  • Exercise
• Injuries in resistance training

  • Chances increase if the person cannot handle the load or is not focused enough on the task
  • Medical professionals should clear a person out of prior ailments or disabilities to prevent acquiring new ones
  • Increase workload and adapt the training schedule progressively to reduce the risk of injuries
• Proper attire during training should be strictly observed
• Before lifting loads near the 1RM

  1. A good warm-up is recommended

  2. Can request a spotter who helps if the repetition cannot proceed

  3. Should have mastered the technique first before attempting to increase the load, particularly for multi-Joint or Olympic lifts

  4. Proper breathing should also be practiced
• Flexibility


  The capacity to switch into an uninterrupted, pain-free movement of a joint
• Flexibility


  • Varies significantly from person to person
  • Minimum ranges are required to ensure the overall health of the joint and body
  • Can be active or passive
• Range of movement


  The full range of motion of the joint without discomfort or pain
• Factors affecting flexibility


  • Age - becomes less flexible as one grows older
  • Puberty - has a detrimental impact on flexibility
  • Gender - women are more stable on the hip joint than men
• Types of flexibility training programs

  • Static flexibility program
  • Dynamic flexibility program
  • Ballistic flexibility program
  • Proprioceptive Neuromuscular Facilitation (PNF)