training principles

• frequency

  the number of training sessions undertaken in a week

  improvement: 3 sessions per week

  maintenance: 2 sessions per week
• intensity

  the level of exertion applied during training (measuring by RPE or %HR MAX)
• progression

  placing the body under new stress after it has adjusted to previous loads

  the 2 rules:

  -only change one variable at a time

  -no more than 10% increase
• time

  the duration of a training program, session, or exercise within a session
• type

  type of training method used (aerobic, anaerobic, or flexibility)
• individuality

  tailoring training programs to individual needs, goals and abilities (fitness/skill level, preparedness, genetic predisposition)
• maintenance

  fitness gains can be maintained by training 2x per week, to avoid detraining and can return to sport with no loss of fitness
• diminishing returns

  the rate of fitness improvement diminishes as a person approaches their genetic potential
• specificity

  tailoring the training program to the specific demands of the athlete’s sport or position, by replicating:

  -major muscle groups used

  -energy systems

  -muscle groups

  -work:rest ratios
• detraining

  loss of fitness gains that was achieved during a training program, and occurs when training ceases (injury, illness, training break)
• overtraining

  long term decline in performance associated with inadequate time to recover and adapt to training stresses
• variety

  incorporating different exercises and environments to keep athletes motivated and prevent boredom.

  eg. runners may choose different terrains – treadmill, track, road