Principles of Training + Intro

The exporsure of tissues rto greater than accustomed to training stress Concept: challengin current fitness/performance levels induces compensatory improvements (1). However, excessive overload and/or inadequate rest can result in overtraining, injury, and performance decrements (2).

Health Need to be healthy with sleep, nutrion, recovery and training Fitness Needs to be developed Competition

Muscle strength “lost” at 1 - 2% per anuum Muscle power “lost” at 3 - 4% per anuum Aerobic capacity “lost” at 1% per anuum

It can be influenced by lifestyle Someone who choses to become fit later in life is still able to have a better quality of life Training allows for more muscle growth and reduction of fat

Speed, Flexibility, Endurance, Strength, Power

Social, Physical, Environmental, Medical, Spiritual, Nutritional, Psychological and Behavioural

• Social support • Task cohesion • Social cohesion • Family cohesion

• Strength • Endurance • Flexibility • Mobility

• Heat/Cold • Altitude • Noise • Air quality

Access Immunizations Screening Prophylaxis Dental

• Service values • Positive beliefs • Meaning making • Ethical leadership Accomodate diversity

• Food quality • Nutrition requirements • Supplement use • Food choices

• Coping • Awareness • Beliefs/Appraisals • Decision making • Engagement

• Substance Abuse • Hygiene • Risk Mitigation

An understanding of the Principles of Training is required to ensure that the health, fitness and performance outcome are enabled by specificity of training, withstanding the factors of overload and reversibility.

Exercising a certain body part or component of the body primarily develops that part: To become better at a particular exercise or skill, you must perform that exercise or skill.

A greater than normal stress or load on the body is required for training adaptation to take place. The body will adapt to this stimulus.

A gradual and systematic increase of the workload over a period of time will result in improvements in fitness without risk of injury.

Improvement in the outcome of interest will be greatest in those with lower initial values. In other words, those with lowest level of fitness have greatest room for improvement.

Once a training stimulus is removed, fitness levels will eventually return to baseline (use it or lose it!).

Refers to the decreasing expected degree of improvement in fitness as individuals become fit, thereby increasing the effort required for further improvements.

The planned systematic and structural variation of a training program over time

The modification of training to account for an athlete’s unique capacity for and response to training

Adaptations following purely anaerobic training are restriveted ainly to increased activity of enzymes involved in anaerobic metabolisms Continous submaximal aerobic is reflectedf in improved oxidative enzymes, yet the anaerobic enzyme profile remains largley unchanged Depending on the format interval training can stress both aerobic and aneaerobic systems Optimal cominations of high intensity work bouts and brief rest intervals do exist that simulataneously tax both aerobic and anaerobic systems almost maximally