PRINCIPLES OF TRAINING
Certain principles must be followed if an athlete is to make steady progress in practices and training programmes and to avoid illness and injury. These Principles can be applied when developing any or all of the Components of Fitness
SPECIFICITY OVERLOAD PROGRESSION RECUPERATION REVERSIBILITY
PRINCIPLE 1 SPECIFICITY
Training will only improve those parts of the body being trained e.g. stretching the hamstring will increase the hamstrings flexibility, long distance running will increase cardio vascular endurance. Therefore, training should reflect the type of fitness required for whatever sport is being trained.
To develop C.V. endurance the aerobic system (Heart/Lungs) must be trained to show improvement. Any activity where the body is requires to work at a continuous steady pace for a long period of time will improve Cardio - Vascular Endurance eg. Swimming, walking, cycling jogging etc.
PRINCIPLE 2: OVERLOAD(Milo Story)
To become more efficient the specific body systems must be exercised at a level above that which can be carried out comfortably i.e. training must exceed the typical daily demand and the body should be worked harder than usual.
This increased demand can be achieved by increasing -
Frequency
Intensity
Time
(These three factors are commonly addressed using the acronym FIT, often an extra T is added giving FITT to account for Type of activity to incorporate the principle of specificity.)
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PRINCIPLE 3: PROGRESSION
Progression is a continuation of the Overload principle but refers to gradually increasing the overload over time and not all at once.
If one progresses too rapidly they may be in danger of becoming demotivated, fail to reach their goals or injured.
As the cliché says " Make Haste Slowly"
(Blister analogy)
PRINCIPLE 4: RECUPERATION/RECOVERY
Training cannot be rushed. The body requires time for the improvement in physiological mechanisms to be implemented
Typical improvements include:
· Improved respiration, heart function, circulation and blood volume.
· Improved muscular endurance, strength and power.
· Tougher bones, ligaments, tendons and connective tissue.
Overload training must not be done daily as it can damage muscle fibers and time must be allowed for muscles to heal.
If training intensity is increased too quickly this can lead to increased risk of illness, injury, fatigue or cause one to peak too quickly.
PRINCIPLE 5: REVERSIBILITY
As the cliché says "Use it or loose it".
Unfortunately, it usually takes longer to develop endurance than to lose it, as muscles quickly lose their ability to use oxygen efficiently.
In fact with complete bed rest fitness can decline at a rate of almost 10% per week! Therefore, a balance must be found between exercise and rest.
Quelle:
http://www.teachnet.ie/coconnor/principles.htm#overload