Unit 3

• specificity • Overload • individualise • adaptation • progression • maintenance • retrogression • cooldown and warm-up

Making sure your training relates to your sport/goals

energy source (aerobic vs anaerobic) velocity Muscle group muscle action (eccentric, concentric etc..)

to improve any aspect of physical fitness the individual must continually increase the demands placed on the appropriate body systems. For example, to develop strength, progressively heavier objects must be lifted.

for any training program to result in optimal gains it must address individuals strengths, weaknesses , prev injuries and goals

strength, power, speed, age, aerobic capacity, injury history, physical limitations, movement evaluation

athelete training age, chronological age and biological age

flexibility and structural restrictions

“the process of the body getting accustomed to a particular exercise or training program through repeated exposure.

regular changes in performance, with weaker and stronger days , regular changes in load based off of RPE

• training at same volume • training at same intensity, smaller volume

• increase speed of relaxation and contraction of warmed muscles • To prevent injuries and stiffness • increase blood flow and oxygenation • increase the pulse rate • concentrate mentally on training

• aids removal of waste products (lactic acid) • reduce potential for doms • reduce chances of dizziness or fainting bc of pooling of blood at extremities • reduce level of adrenaline in blood • allow HR to gradually return to normal rate