A proper program of exercise keeps in mind three principles of training: the overload principle the progressive principle and the specificity. Performance will be improved, and physiological changes will occur as well. Science and practice of strength training(2nd ed.). principles of training, results will definitely be seen. Melbourne: Blackwell Scientific Publications. Elliott (Eds.) Applied anatomy and biomechanics in sport(pp. Training principles: Evaluation of modes and methods of resistance training-A coaching perspective. Journal of Applied Sport Science Research, 1, 1–10. Terminology and measurement in exercise performance. Qualitative analysis of human movement(2nd ed.). Vaughan (Ed.), Biomechanics of sport (pp. The biomechanics of javelin throwing: A review. Champaign, IL: Human Kinetics.īartlett, R. Essentials of strength training and conditioning (2nd ed.). Exercise and Sport Sciences Reviews, 9, 1–73.īaechle, T. In summary, to improve performance, being specific in your training, or training the way you want to adapt, is paramount.Atha, J. The only way to adapt is through heat exposure, which can take days to weeks to properly adapt. As an adaptation to the heat, the amount of sweating increases as does plasma volume, making it much easier to keep the body at a normal temperature during exercise. Because the force requirements differ, the training strategies must also vary to develop the right kind of musculature.Įnvironmental stress, such as exercising in the heat, places a tremendous amount of stress on the thermoregulatory systems. Slow twitch fibers, which are unable to generate as much force as the fast twitch fibers, are the type of muscle fibers primarily recruited in this activity. In walking and jogging, the forces being absorbed come from the body weight combined with forward momentum. The type of muscles being developed, fast-twitch muscle fibers, must be recruited to support the activity. In weightlifting, significant force production is required to lift heavy loads. Likewise, force stress accounts for the amount of force required during an activity. As a result, the training strategy for the distance runner must be different than the training plan of a sprinter, so the energy systems will adequately adapt. However, distance running at steady paces requires aerobic energy production, which can last for hours. Anaerobic energy production can only be supported for a very limited time (10 seconds to 2 minutes). Adding additional stress to your muscles allows them to break down, rebuild, and get stronger. For example, sprinting short distances requires near maximum intensity and requires energy (ATP) to be produced primarily through anaerobic pathways, that is, pathways not requiring oxygen to produce ATP. Metabolic stress results from exercise sessions when the energy systems of the body are taxed. Keep in mind, the body will adapt based on the type of stress being placed on it. That said, it is also important to use proper form when overload lifting. This is how your muscles become stronger and you become fitter. If you want to see results when weight lifting, you have to lift more weight than your muscles are accustomed to. The three main stressors are metabolic stress, force stress, and environmental stress. Overload causes the muscle fibers to become strong enough to handle the extra resistance. The specificity principle is a general guideline that serves to remind us of a general observation that applies most of the time, but not all the time. Stress, as it relates to exercise, is very specific. The specificity principle is a principle in the same way that basic strength and conditioning principles like progressive overload, individuality, and variation are principles. In this discussion of the principle of specificity, a few additional items should be considered. This concept, called the principle of specificity, should be taken into consideration when creating a training plan. These athletes know the importance of training the way they want their body to adapt. Cyclists training for the Tour de France, spend up to six hours a day in the saddle, peddling feverishly. The body will adapt to the specific demands. To improve performance in a 10k, athletes spend the majority of their time training by running, as they will have to do in the actual 10k. The principles of training Additional principles of training Adaptation Fitness-Fatigue Model. While vigorous ballroom dancing will certainly help develop the cardiorespiratory system, it will unlikely improve a person’s 10k time. The more specific the exercise to individual training goals, the better.
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