Principles of Training

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  • Principles of Training
    • Progressive Overload
      • You need to gradually increase intensity in training so that the body continues to increase fitness.
        • Week 1 = 5 sit ups   Week 2 = 10 sit ups.
      • It means gradually increasing the amount of work in training so that fitness gains occur, but without the potential for injury.
    • Specificity
      • It means matching training to the particular requirements of an activity.
      • You must make sure that your training is appropriate for your sport to ensure that you are training the right muscles rather than areas of fitness that will have little impact on your performance.
    • Individual Differences
      • It means matching the training to the requirements of the individual person.
      • It is important to ensure the training is appropriate for the person so that they will benefit from the fitness programme.
    • Rest and Recovery
      • Rest is the period of time that is allowed for recovery to take place.
      • Recovery is the time required for the repair of damage to the body caused by training or competition.
      • Application: you could build a rest day into your training programme or alternate the intensity of the training you do.
    • FITT
      • Frequency
        • This is how often you train. It should be gradually increased as training more often can lead to improved performance.
      • Intensity
        • This is how hard you train. It should be gradually increased because training harder can lead to improved performance.
      • Type
        • This relates to specificity. The closer the match between the type of training and the activity, the better the improvement in performance.
        • You must make sure that your training is appropriate for your sport to ensure that you are training the right muscles rather than areas of fitness that will have little impact on your performance.
      • Time
        • This is how long you train. It should be increased because training for longer can lead to improved performance.

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