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TRAINING PRINCIPLES & PERIODIZATION

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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)

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training principles periodization

TRAINING PRINCIPLES & PERIODIZATION

PEP 201

University of Idaho

there is a difference between physical activity and exercise
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
Recall that there are 5 components of physical fitness for which we are interested…
  • CR Endurance
  • MS Strength
  • MS Endurance
  • Flexibility
  • Body Composition
slide4
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
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
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
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
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
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
and trains your 3 Energy Systems…
  • 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
and trains your 3 Energy Systems…
  • 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
While engaging in a fitness program, you can expect…
  • 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
So, to optimize your progress you should use Periodization!
  • 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
For example, Periodized vs. Non-Periodized Programs typically yield the following progressions…

FITNESS

TIME

in a nutshell the take home message is
In a nutshell the take home message is…
  • 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!

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