Training Principles Part 2
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What does individuality refer to?
The fact that everybody has differing factors and it is important that a training program is tailored to suit the needs of the individual
What are the differing factors of individuality?
Age, gender, fitness levels, genetics, skills, motivation and experience
What do diminishing returns state?
Everyone has a pre-programmed genetic potential for fitness
What will an untrained person show compared to more trained counterparts?
Greater initial improvements in response to training
What happens as an athlete gets closer to their potential?
Their rate of improvement slows
What does variety refer to?
Introducing changes to a training program by incorporating different training stimuli whilst keeping the sessions specific to game demands
What is variety useful for?
Renewing training motivation, introducing new interest and eliciting new adaptations
What is an example of variety?
Runners who run on different terrains such as ovals or the beach, instead of a track
What are training logs vital for?
Reviewing a program, looking for signs of overtraining, and having reference points to make modifications
How long should warm-ups last for?
Between 8-10 minutes, or when light sweating occurs
What should warm-ups start with?
Light aerobic work and gradually increase in intensity
What should warm-ups involve?
Actions that replicate those about to be performed in training and dynamic stretching
What is the conditioning phase of training?
It makes up the bulk of the sessions and aims to improve the fitness components, energy systems and skills of the sport the athlete is training for
What does a cool down involve?
The same muscle actions used in training at reduced intensities
What are the benefits of cool downs?
They prolong EPOC to facilitate removal of metabolic by-products and reduce future delayed onset of muscle soreness
What are cool downs the best time for?
To perform stretching and flexibility work, due to decreased join viscosity and increased muscle temperatures