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Training 2

Basic Training Principles

Adaptation The body will respond and adapt over time to the type and amount of physical demands placed on it. Can be acute or chronic. No chronic adaptation will occur unless these demands are placed on the body on a regular and repeated basis.
Specificity Physical conditioning is not static. The type and degree of adaptation depends on the type and amount of exercise performed.
S A I D Specific Adaptation to Imposed Demands
Ceiling An individual's fitness level cannot increase indefinitely. With each successive increase in overload, the amount of improvement will be less until there is no significant increase in fitness level. This effect is partly determined by heredity.
Maintenance After desired level of fitness has been reached it is import that exercise continue. If the intensity and duration of the exercise are maintained, the frequency may be reduced to two thirds of the original.
Reversibility If the body systems are not stressed regularly or if the exercise is discontinued, training adaptations will decline at about one third the rate at which they were gained. Cardiovascular fitness is lost at a faster rate.
Overload Improvements in strength and endurance only occur when the muscles perform for a given period of time at their maximal strength and endurance capacities; against workloads that are above those normally encountered.
Progressive Overload One should increase weight and intensity gradually as the body adapts to the new stress. Training effect occurs when tissues are progressively overloaded and then allowed to recover and build to a slightly greater strength than before.
Contraction Control All exercises should be performed in a steady, controlled manner. Speed of repetition should not exceed ability of a muscle to contract.
Symmetry It is important to promote an overall balanced development of the body. Balanced muscle development will decrease joint instability. Always work apposing muscle groups.
Stress-Rest Applied to resistance training such as weights and tubing. One day of exercise should be followed by one day of rest. Optimal amount of rest is 48-72 hrs.
Overtraining More is not alway better. Taking exercise too far means not allowing enough rest and recovery time between workouts. Indications of overtraining include an increase in nervousness or depression, an inability to relax, and muscle soreness and stiffness.
Created by: LisaSceviour