ST. PETER THE APOSTLE SPORTS PERFORMANCE 15 Foundations of Training (1): Lesson 3 - Training Principles
Jan 04, 2016
ST. PETER THE APOSTLESPORTS PERFORMANCE 15
Foundations of Training (1): Lesson 3 - Training Principles
Basic Training Principles
__________________________________
Being physically fit means to be able to perform _________ activities with ease.
Basic Training Principles
Health Benefits of Exercise
Exercise has a preventativeeffect on a wide range ofpathologies. Hypertension (high blood
pressure) ___________ Heart Disease ___________ Lower Back Problems ________________Disorders Psychological Disorders ____________________
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.
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 ______________________.
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
Basic Training Principles9 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!!
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.
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.
Basic Training Principles3. _______________ ________ – 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.
Basic Training Principles4. ____________________
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.
Basic Training Principles5.
______________________________
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.
Basic Training Principles6. _______________
Develop __________ muscles in the body.
Always work _____________ muscle groups.
Muscular imbalance will lead to ____________.
Basic Training Principles7. _______________
As their participants approach their ________ limit or _________ ceiling, there will be _______ changes.
Ceiling effect can occur because of _________ fatigue, injury and/or poor diet.
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).
Basic Training Principles9. __________________
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 ____________.