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    Principle of Training

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    Stephanie Claire
    Improving performance requires a carefully planned training program that is systematic and tailored to the individual. There are key principles of physical activity and training: [1] Overload principle specifies performing activity in greater amounts than normal to improve fitness; [2] Principle of progression requires gradually increasing overload over time to avoid injury; [3] Principle of specificity states training the specific muscles, skills, or components needed for the activity. Fitness benefits are reversible if overload training is reduced or stopped.

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    Principle of Training

    Uploaded by

    Stephanie Claire
    212 views20 pages
    Improving performance requires a carefully planned training program that is systematic and tailored to the individual. There are key principles of physical activity and training: [1] Overload principle specifies performing activity in greater amounts than normal to improve fitness; [2] Principle of progression requires gradually increasing overload over time to avoid injury; [3] Principle of specificity states training the specific muscles, skills, or components needed for the activity. Fitness benefits are reversible if overload training is reduced or stopped.

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    PRINCIPLE OF TRAINING

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    Improving performance requires a carefully planned training program that is systematic and tailored to the individual. There are key principles of physical activity and training: [1] Overload principle specifies performing activity in greater amounts than normal to improve fitness; [2] Principle of progression requires gradually increasing overload over time to avoid injury; [3] Principle of specificity states training the specific muscles, skills, or components needed for the activity. Fitness benefits are reversible if overload training is reduced or stopped.

    Copyright:

    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd
    Download as pptx, pdf, or txt
    212 views20 pages

    Principle of Training

    Uploaded by

    Stephanie Claire
    Improving performance requires a carefully planned training program that is systematic and tailored to the individual. There are key principles of physical activity and training: [1] Overload principle specifies performing activity in greater amounts than normal to improve fitness; [2] Principle of progression requires gradually increasing overload over time to avoid injury; [3] Principle of specificity states training the specific muscles, skills, or components needed for the activity. Fitness benefits are reversible if overload training is reduced or stopped.

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    THE PRINCIPLES OF

    PHYSICAL ACTIVITY
    Improving performance is not about
    training more - competitors need to
    follow a carefully planned training
    programme.

    This programme must be


    systematic and take into account the
    demands of the activity and the needs,
    preferences and abilities of the
    performer.
    WHAT IS PHYSICAL
    ACTIVITY?

    is any form of large muscle


    movements, including sports, dance,
    games, work, lifestyle activities and
    exercise for fitness.
    EXAMPLE:

     walking
     gardening
     climbing the stairs
     playing soccer
     dancing

    These are all good examples of being active.


    TRAINING PRINCIPLES:

    OVERLOAD PRINCIPLE

    specifies that must perform


    physical activity in greater
    one than normal
    amounts to get an
    (overload)
    improvement physical fitness or
    in health
    benefits.
    Overload means training harder than
    you normally do.

    Working at a higher range of


    intensity.

    Training in the Target Zone

    Fitness can only be improved by


    doing more than usual.
    EXAMPLE:

    If a football player’s goal is to


    improve upper body strength ,
    would continue to increase
    training weight loads in upper bodyhe
    exercises until his goals was achieved.
    EXAMPLE:

    If improvement in muscular
    strength is wanted, the muscles must
    be exercised with more intensity than
    normal.
    PRINCIPLE OF PROGRESSION

    indicates the need to gradually


    increase overload to achieve
    optimal benefits.
    it should not be increased too
    slowly because it will result in
    injury or muscle damage.
    Progression
    means gradually increasing the
    amount of exercise you do.
    When a performer first starts
    exercising, their levels of fitness may be
    poor.
    If a coach increases the training too
    quickly, the body will not have time to
    adapt and this may result in injury.
    Slow and steady progress is the best
    way forward.
    Progression should be followed in planning a
    program:

    1.Frequency - how regularly/how many times


    a week
    2. Intensity - how hard you train
    3.Time - how long each session must be in
    order to benefit
    4. Type – what sort of training you do
    For example:
    If you were training for a 10 km

    run, you might start by going for


    two 30 minute runs a week.

    You could then increase the


    time you run for by 3 minutes


    each week.
    PRINCIPLE OF SPECIFICITY

    states a need for a specific type of


    exercise to improve each fitness
    component or fitness of a specific part
    of the body.
    You need to train specifically
    to develop the right...

    o muscles – if your sport requires a lot of


    running, work mainly on your legs.
    o type of fitness – do you need strength,

    speed, stamina or a combination?


    o skills – you need to practice any relevant

    skills like kicking, serving and passing.


    FOR EXAMPLE:

    To be a good cyclist, you must cycle;


    A runner should train by running and
    A swimmer should train by
    swimming. A sprinter would train on
    speed.
    A long distance runner on
    Cardiovascular Endurance.
    PRINCIPLE OF REVERSIBILITY

    connotes that disuse or inactivity


    results in loss of benefits achieved
    as a result of overload. Meaning,
    benefits achieved last only as long as
    overload continues.
    Unfortunately, most of the
    adaptations which result from training
    are reversible.
    This simply means that unless you
    keep training, any fitness gains will be
    lost.
    Fitness will be lost if the training load
    is reduces (meaning overload is not
    achieved) or if a performer stops training
    or injured.

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