Training Principles

• FITT


  Fitness Exercises
• Training Principles & Method

  • Specificity
  • Progression
  • Overload
  • Reversibility
  • Tedium
• Specificity


  Means the special adaptation that is made to the type of demands being imposed
• Progression


  Take the athlete onto higher level of fitness
• Overload


  Providing a progressive heightening of the stressor to oblige the body to seek a higher status of adaptation
• Reversibility


  Indicates situation in which the degree of adaptation brought about by the training loads will gradually weaken because the intensity was reduced
• Tedium


  Enjoyable form of training
• FITT Principles


  • Frequency
  • Intensity
  • Time
  • Type
• Warm-up Exercise


  An exercise that gradually builds in intensity at the beginning of a workout to prepare muscles, heart rate, blood pressure and body temperature for the forthcoming exercises
• Types of Warm-up


  • Passive Warm Up
  • General Warm Up
  • Specific Warm Up
• Passive Warm Up


  Increases body temperature by some external means, e.g. bath or massage, not the most appropriate method to prepare muscles for exercise
• General Warm Up


  Increases body temperature by using general rhythmical body movements which use large muscle groups, e.g. jogging, cycling, rowing
• Specific Warm Up


  Increases body temperature whilst using specific muscle groups that are going to be used within the exercise following the warm up, e.g. in football, drills and exercises (turns, jumps and lunges) which replicate the players movement patterns within a game
• Stretching


  Can help improve flexibility, which will have a positive effect on performance in physical activities, or decrease risk of injuries by helping joints move through their full range of motion more effectively. Stretching after the cardiovascular cool down could also reduce the effects of DOMS following exercise
• Types of Stretching


  • Active
  • Passive
• Active Stretching


  Accomplished using antagonist muscles without assistance from an external force or object, e.g. contracting the hamstrings to stretch the quadriceps
• Passive Stretching


  A form of stretching in which an external object or person is used to help enhance the stretch, e.g. using a wall to stretch the pectorals
• Cool Down


  The purpose is to return the body to a pre exercise state, involving a cardiovascular cool down lasting 5-10 minutes in which the working intensity is gradually reduced by reducing the speed and resistance allowing a gradual decrease in temperature, heart rate and blood pressure, back to resting levels
• Two Kinds of Stretch


  • Static
  • Dynamic
• Static Stretching


  The client holds the stretch to the end of the muscles movement, with no movement during the stretch. Correct posture should be maintained during stretches, which are normally held for 8-10 seconds, e.g. a static quadricep stretch
• Dynamic Stretching


  Controlled movements that reflect the exercise about to be performed, considered the best way of preparing for exercise. 8-10 repetitions of each movement are normally completed, e.g. a lunge rotation movement helps stretch the quadriceps and obliques
• Training Methods


  • Continuous Training
  • Fartlek
  • Interval
  • Circuit
  • Weight
  • Plyometric
  • HIIT- High Intensity Interval Training
  • Core Training
• Continuous Training


  Exercising without rest intervals. Two types: slow but long distance, and high intensity
• Fartlek


  Training allows us to develop the fitness we choose in the way that we like
• Interval Training


  Alternating between strenuous exercise & rest
• Circuit Training


  We perform a number of different activities in a given sequence
• Weight Training


  Enables us to overload our muscles gradually & safely
• Plyometrics


  A type of exercise training that uses speed and force of different movements to build muscle power
• High Intensity Interval Training (HIIT)

  A type of training that involves a series of low- to high-intensity workouts interspersed with rest or relief periods, the high-intensity periods are typically at or close to anaerobic exercise, while the recovery periods involve activity of lower intensity
• Core Training


  Is about power, strength and stabilization, not just about a sleek six pack. Core exercises include a lot more than just crunches