St. Peter the Apostle Sports Performance 15

1. Foundations of Training (1): Lesson 3 - Training Principles St. Peter the ApostleSports Performance 15

2. Basic Training Principles __________________________________ • Being physically fit means to be able to perform _________ activities with ease.

3. Basic Training Principles Health Benefits of Exercise Exercise has a preventative effect on a wide range of pathologies. • Hypertension (high blood pressure) • ___________ • Heart Disease • ___________ • Lower Back Problems • ________________Disorders • Psychological Disorders • ____________________

4. Basic Training Principles Benefits of Weight Training • Increased contractile ________ in the muscle. • Increased tensile strength in tendons, __________ and bones. • Increased bone ______. • Positive changes to physical capacity, metabolic function, ______________, injury risk, physical and ________________ well being.

5. Basic Training Principles Benefits of Aerobic Training • Increased ability to use fat as a fuel and increase ________ weight. • Increased bone __________ • Adaptation to increased ___________of exercise. • Increased ability to transport ___________ to tissues. • Quick ______________upon completion of exercise. • Increased energy for ______ activities. • Decreased ______heart rate. • Improved circulation and possible decreased resting ______________________.

6. Basic Training Principles To be effective in their strength training, athletes must follow certain ____________________: • Stress- Rest Principle • Progressive Resistance Overload Principle • Principle of Specificity • The F.I.T.T Principle • The Principle of Symmetry • Contraction-Control Principle • Ceiling Principle • Maintenance Principle • Principle of Reversibility

7. Basic Training Principles 9 Basic Training Principles: • These principles help an athlete, coach and athletic trainer _____________ the benefits of resistance training, and help achieve the program goals of an ________. • Stops you from ______________and perhaps even injuring yourself in the gym!!

8. Basic Training Principles 1. ____________________ • Physical conditioning is improved when the body is placed under __________________workload until it adapts to a new level. • Manipulate aspects of frequency, intensity, time and type of activity gradually until the body ________ to a new load.

9. Basic Training Principles 2. __________________ • Body _________ and responds over time to exercise and the _________ placed on the body. • Can be acute/short term or chronic/long term. • Demands _________ placed on the body on a ________________ basis for chronic adaptations to occur.

10. Basic Training Principles 3. _______________ • ________ – Specific, Adaptation, Imposed, Demands • The type and degree of adaptation to the body depends on the type and amount of exercises _____________. • High reps builds ___________. • ____________builds size and strength. • Specificity applies to a __________ group of muscles.

11. Basic Training Principles 4. ____________________ • The body needs to ____________ after a workout. • 5-6 sessions of varied cardiovascular intensity exercise a week – must have at least ________of full rest. • _________ hours rest is optimal between workouts on similar muscle groups.

12. Basic Training Principles 5. ______________________________ • Perform weight training movements in a ______________ manner because the speed of the repetition can exceed the ability of a muscle to ________________. • Cheating movements can ____________on the connective tissue.

13. Basic Training Principles 6. _______________ • Develop __________ muscles in the body. • Always work _____________ muscle groups. • Muscular imbalance will lead to ____________.

14. Basic Training Principles 7. _______________ • As their participants approach their ________ limit or _________ ceiling, there will be _______ changes. • Ceiling effect can occur because of _________ fatigue, injury and/or poor diet.

15. Basic Training Principles 8. ______________________________ • Once training goal is reached, it can be ____________ by reducing the ___________, but keeping the ___________ and duration of workouts the same (e.g from 3 to 2 x a week).

16. Basic Training Principles 9. __________________ • If a body is not __________, training adaptations will decline _____ the rate they were gained. • E.g. a training effect after __________will be lost in _________. • This of course ______ from individual to individual. • The declines can be both ________ and ____________.