Applying The Principles Of Training

Principles of Training: SPORT

🎯 Specificity**:** Training must match the requirements of the activity so that the right muscles and body systems are adapted

🏋🏽 Progression Overload: Gradually increasing the amount of working training so that fitness gains occur but without the risk of injury

✌️ Reversibility: Just as fitness improves with training it can decline if you stop training

😐 Tedium: This is the boredom that can occur when you train the same way every time. A variety of training methods are needed to keep motivated to carry on without giving up

Applying Overload to the F.I.T.T Principle

Frequency: How often you train (should be gradually increased) Week 1 = train once per week - Week 2 = train twice per week

Intensity: How hard you train (should be gradually increased) Week 1 = 1 set of 5 repetitions of a 5 kg weight - Week 2 = 2 sets of 5 repetitions of a 5 kg weight

Time: How long you train (should be gradually increased) Week 1 = 20-minute session - Week 2 = 25-minute session

Type: Relates to specificity. training should closely match the activity. E.g. A marathon runner should use continuous training

Training Intensities:

Aerobic target zone: 60% - 80% of max heart rate

Anaerobic training zone: 80% - 90% of max heart rate

Max Heart rate: 220 - age

Strength/Power high weight/low reps above 70% of 1 rep max (3 sets of 4/8 reps)

Muscular Endurance low weight/high res below 70% of 1 rep max (3 sets of 12-15 reps)