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Principles of Training. 1. Specificity. What is Specificity? related to the particular demands of the event. b . Is it important to include exercises of a general nature when designing a program? Why or why not? yes because they do give a balanced development and provide a

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1 specificity
1. Specificity
  • What is Specificity?

related to the particular demands of the event.

b. Is it important to include exercises of a general nature when

designing a program? Why or why not?

yes because they do give a balanced development and provide a

strong base upon which highly specific exercise can be built.

(power cleans, squats)

c.Is there any justification for slow velocity strength training for

athletes who have to perform movements at great speed?

Yes, at slower speeds more muscle fibers are recruited, decreasing the

amount of momentum used.

2 overload progressive overload
2. Overload (Progressive Overload)
  • How do you strengthen a muscle?

Work a muscle beyond its customary intensity.

    • What are some ways to progressively overload a muscle (group)?

increasing the resistance

increasing the number of repetitions

increasing the number of sets of the exercise (work)

increasing the intensity

(more work in the same time, reducing the recovery periods)

3 adaptation
3. Adaptation
  • What is adaptation? When does it occur?

The bodies ability to react to the training loads imposed on it.

Occurs during the recovery period.

  • What does the rate of adaptation depend on?

depend on the volume, intensity and frequency of the exercise sessions.

4 recovery is mental as well as physical
4. Recovery- is mental as well as physical
  • What is passive rest?

rest without activity. Sleep is the most important type.

meditation, reading etc…

b. What is active rest?

is an alternative activity. Activity other than the ones used in

your daily training routine. Cross Training is commonly used.

slide6

c. Briefly describe fluid and fuel for recovery.

Monitoring fluid loss so that it is kept to a minimum is essential.

Body weight loss of 2% or more = loss of aerobic output.

Dietary carbs are the primary source of glucose.

5 reversibility detraining
5. Reversibility/ Detraining

To limit detraining as much as possible what does the research discussed in this article suggest?

training programs should limit periods of complete inactivity to no more than two to three weeks.

Prolonged periods of inactivity should be avoided.

Training program should incorporate some form of "maintenance" training.

training programme should incorporate some form of "maintenance" training

6 variety
6. Variety

Why is it important?

body thrives on new challenges – ‘Shock the system’

avoid a training plateau

avoid overtraining

avoid boredom

7 periodization
7. Periodization

is the process of varying a training program at regular time intervals to bring about optimal gains in physical performance.

The goal of periodizing an exercise program is to optimize training during short (e.g., weeks, months) as well as long periods of time (e.g., years, a life time, or an athletic career).

All variable of training are manipulated when designing a periodized program.