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PR IN CI PLES OF

PR IN CI PLES OF. TR A I N I N G. PRINCIPLES OF TRAINING. SPECIFICITY PROGRESSIVE OVERLOAD FREQUENCY INTENCITY DURATION INDIVIDUALITY DIMINISHING RETURNS. PRINCIPLES OF TRAINING. VARIETY REVERSIBILITY / DETRAINING MAINTENANCE RETRAINING PROGRESS SHOULD BE MEASURABLE. SPECIFICITY.

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PR IN CI PLES OF

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  1. PRINCIPLESOF TRAINING

  2. PRINCIPLES OF TRAINING • SPECIFICITY • PROGRESSIVE OVERLOAD • FREQUENCY • INTENCITY • DURATION • INDIVIDUALITY • DIMINISHING RETURNS

  3. PRINCIPLES OF TRAINING • VARIETY • REVERSIBILITY / DETRAINING • MAINTENANCE • RETRAINING • PROGRESS SHOULD BE MEASURABLE

  4. SPECIFICITY 1. ENERGY SYSTEMS 2. FITNESS COMPONENTS 3. MUSCLE GROUPS 4. SKILLS

  5. PROGRESSIVE OVERLOAD 1. Increasing the training workload allows the body to adapt to greater stresses. 2. This can be done by increasing either frequency, intensity or duration.

  6. VARIABLES TO APLLY TO PROGRESSIVE OVERLOAD • Distance of work • time of work • time of recovery • # of reps • # of sets • # of sessions / week • amount of resistance • range of motion

  7. FREQUENCY 1. Generally the more often you train and the longer the program goes for, the greater the results. 2. Min of 3 sessions a week. 3. Aerobic capacity 4 or 5 sessions 4. Anaerobic needs 3 - 5 sessions 5. Athletes need rest!

  8. INTENSITY 1. How hard you train. 2. Minimum of 70% of Max Heart Rate (MHR). - anaerobic threshold 3. Aerobic sessions 70 - 85% 4. Speed sessions 85 - 100%

  9. INTENSITY • ATP-CP SYSTEM 95% - 100% MHR • LA SYSTEM 85% - 95% MHR • AEROBIC SYSTEM 70 - 85% MHR

  10. DURATION 1. How long a session / program goes for. 2. Minimum of 20-30 minutes. 3. Aerobic - minimum of 6 weeks, though more likely 12. 4. Anaerobic - 6 - 8 weeks

  11. INDIVIDUALITY 1. Different athletes have different needs and therefore need to train accordingly. 2. Difference in sports, positions & fitness levels.

  12. VARIETY * Can help maintain interest and motivation • with who you train • where you train • how you train • intensity • training diary.

  13. DIMINISHING RETURNS • A fit athlete will not progress at the same initial rate as an unfit athlete • Greatest results will be shown at the beginning of a program

  14. DETRAINING • Once you stop training you start to lose the benefits. The less you have trained, the quicker the loss.

  15. MAINTENANCE • You can maintain the benefits of training with a reduction in frequency, but not in intensity.

  16. RETRAINING • People who have trained previously take just as long to show improvements as those who have not trained at all.

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