Training principles periodization
Download
1 / 15

TRAINING PRINCIPLES PERIODIZATION - PowerPoint PPT Presentation


  • 737 Views
  • Updated On :

TRAINING PRINCIPLES & PERIODIZATION. PEP 201 University of Idaho. There is a difference between Physical Activity and Exercise…. Physical Activity (PA) ANY BODY MOVEMENT carried out by your skeletal muscles and requiring energy. Exercise (EX)

loader
I am the owner, or an agent authorized to act on behalf of the owner, of the copyrighted work described.
capcha
Download Presentation

PowerPoint Slideshow about 'TRAINING PRINCIPLES PERIODIZATION' - Roberta


An Image/Link below is provided (as is) to download presentation

Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author.While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server.


- - - - - - - - - - - - - - - - - - - - - - - - - - E N D - - - - - - - - - - - - - - - - - - - - - - - - - -
Presentation Transcript
Training principles periodization l.jpg

TRAINING PRINCIPLES & PERIODIZATION

PEP 201

University of Idaho


There is a difference between physical activity and exercise l.jpg
There is a difference between Physical Activity and Exercise…

  • Physical Activity (PA)

    • ANY BODY MOVEMENT carried out by your skeletal muscles and requiring energy.

  • Exercise (EX)

    • PLANNED, structured, repetitive MOVEMENT of your body designed to improve or maintain physical fitness.

      PA is good for health, but EX IS NECESSARY TO IMPROVE PHYSICAL FITNESS!


Recall that there are 5 components of physical fitness for which we are interested l.jpg
Recall that there are 5 components of physical fitness for which we are interested…

  • CR Endurance

  • MS Strength

  • MS Endurance

  • Flexibility

  • Body Composition


Slide4 l.jpg
To develop your fitness, there are fundamental training principles you must consider for each component…

  • ______________________.

  • ______________________.

  • ______________________.

  • ______________________.

  • ______________________.


The fitt principle should anchor all of your fitness programming l.jpg
The FITT principle should anchor all of your fitness programming!

  • F______________

    • How ________ you should workout.

    • Example:

  • I______________

    • How _______ you should workout each session.

    • Example:

  • T______________

    • How ________ you should workout each session.

    • Example:

  • T______________

    • The ________ of exercise you are performing.

    • Example:


To apply fitt appropriately you must also employ the pre principle l.jpg
To apply FITT appropriately, you must also employ the PRE principle.

  • Progressive Resistance Exercise (PRE)

    • Placing __________________________ on your body will cause adaptations that improve fitness.

    • Example:


Specificity and reversibility are also important for fitness development l.jpg
Specificity and Reversibility are also important for fitness development…

  • Specificity

    • Your body will adapt to a _______________________ of stress placed upon it.

    • Example:

  • Reversibility

    • Fitness improvements are lost when the ___________ on your body are ___________.

    • Example:


And the importance of warm ups and cool downs cannot be overlooked l.jpg
and the importance of Warm-ups and Cool-downs cannot be overlooked!

  • Warm-ups are beneficial because they:

    • Safely ___________ your body for EX and PA.

    • Create an opportunity for ___________ performance.

    • Example:

  • Cool-downs are necessary to:

    • Safely ________________ your body from an exercising to resting state.

    • Improve the _________________.

    • Example:


Exercise and application of the training principles manipulates your metabolism l.jpg
Exercise and application of the training principles manipulates your Metabolism…

  • Metabolism

    • Sum of the _________________ necessary to maintain your body.

    • Food is chemically converted to ________ for use or storage.

      • Carbohydrates (CHO): immediate fuel and fuel storage.

      • Fats: sustained fuel and fuel storage.

      • Proteins: useful for building processes.

    • ___________________________

      • The ___________________________________ in your body.

      • ATP synthesized from CrP, CHO, Fats, and Proteins.

      • ATP broken down to release energy for physical work.


And trains your 3 energy systems l.jpg
and trains your 3 Energy Systems… manipulates your Metabolism…

  • Anaerobic (____________________ to produce/use ATP)

    • 1) ________________________________

      • Utilizes stored ATP-CrP for rapid, very high-intensity activity.

      • Energy production limited to ______________.

      • Example:

    • 2) ________________________________

      • Breaks down CHOs to produce ATP for short-term, high-intensity activity.

      • Lactic Acid created which can aid or hurt performance.

      • Energy production limited to _________________.

      • Example:


And trains your 3 energy systems11 l.jpg
and trains your 3 Energy Systems… manipulates your Metabolism…

  • Aerobic (____________ to produce ATP)

    • 3) ________________________

      • Breaks down CHOs and Fats to produce ATP in cellular mitochondria for sustained low-moderate intensity activity.

      • Energy production extends beyond ______________.

      • Example:

        You’re always using a combination of these three systems – The type of exercise dictates the predominant energy system!


While engaging in a fitness program you can expect l.jpg
While engaging in a fitness program, you can expect… manipulates your Metabolism…

  • Initial fitness improvements are usually rapid and substantial.

    • This is typically seen in the first ____________.

  • Slower gains with proper, extended training.

    • Proper application of the training principles is critical to elicit improvement after ____________.

  • A plateau or decrease in progress with improper training.

    • Incorrect application of the principles and/or doing the same thing forever ________________________________ in fitness.

    • Eventually, a decline in fitness or an increase in injuries will follow.


So to optimize your progress you should use periodization l.jpg
So, to optimize your progress you should use Periodization! manipulates your Metabolism…

  • Periodization

    • _____________________ in your exercise that cumulatively improve your fitness and performance.

    • It strategically manipulates the fitness principles to optimize training.

      Periodization is the smartest way to stay in shape! It should be applied to all types of exercise & training!


For example periodized vs non periodized programs typically yield the following progressions l.jpg
For example, Periodized vs. manipulates your Metabolism…Non-Periodized Programs typically yield the following progressions…

FITNESS

TIME


In a nutshell the take home message is l.jpg
In a nutshell the take home message is… manipulates your Metabolism…

  • There are ______________________ that apply to all forms of exercise and fitness.

  • Exercise trains your _____________________, which yields fitness improvements.

  • ___________________ can optimize your fitness progression.

    Rome wasn’t built in a day!

    Patience and Persistence will yield great rewards!


ad