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Principles of training Progressive overload no pain no gain to produce a training effect exercise should be performed at a level slightly above what usually perform Eg progressively increase time till 1 hr then increase intensity as you decrease time Specificity specific training to your specific sport eg strength training increases muscle strength aerobic training increases endurance capacity Reversibility if there is a break in your training your fitness will decline stop training loss of fitness strength etc Varity motivational tool in overcoming boredom variety keeps you interested and helps psychologically GAS introducing changes Alarm - body stressed gives signs 8593 pulse blood sugar Adaptation - alarm stage reversed body coping Exhaustion - body breaks down over training Training Thresholds minimum amount of exercise required to produce an improvement in one or more aspects of your fitness Aerobic threshold - 50 - 70 of maximum heart rate Anaerobic threshold - 60 - 90 of maximum heart rate Warm upCool down should proceed and end every training session It helps to raise body temp increase blood flow increase muscle movement warm down reduces risk of injury blood clotting and stiff muscles Types of training The purpose of training is to prepare the body for the optimum response to the physical demands of performance Regular training is beneficial for cardio respiratory system strength and flexibility Aerobic Training oxygen used HR increased must maintain for 20 mins to have an effect Strength Training capacity of the body to exert force through muscle power increases muscle strength power and endurance Contractions used Isometric muscles push against but dont lengthen eg push up Isotonic dynamic contractions length changes full range of movement eg bicep curl and isokinetic specialized machines in gym Flexibility Training movement aloud by the joints of the body bending stretching twisting Training methods are Static slow without bouncing held for 30 secs and dynamic major muscles slow rhythmic movements PNF specialized
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