Rest & Recovery
- Rest: the period of time allotted to recovery.
- Recovery: the time required to repair the damage to the body caused by training or competition.
- Making sure that there is enough time between training sessions so that there is time for adaptations to take place, time for any damage to repair & energy stores to replenish.
- Build a rest day into your training programme.
- You could also alternate the intensity of the training you do.
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- Matching training to the requirements of an individual.
- It is very important to make sure the training is appropiate for the person, as everyone is different. For example, although two people might play the same position in football, if one has higher levels of fitness, they will not benefit from following a fitness programme designed for the less fit player.
- A 13-year old girl and her 16-year old brother both play football. The girl trains twice a week for 30 minutes however her brother trains every other day for 60 minutes.
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- To gradually increase the amount of overload so that fitness gains occur, but without potential for injury.
- You need to gradually increase intensity in training so that the body continues to increase fitness.
- Week 1 = do 5 sit ups.
- Week 2 = do 10 sit ups.
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- Matching training to the requirements of the activity.
- You must make sure that your training is appropiate for your sport. This is so that you are training the right muscles and body systems, rather than other areas of fitness that will have impact on your performance.
- A rower could plan their training around using a rowing machine.
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