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 ____________.