Principles of Training

Sport PhysiologyChapter 2

Training

• Systematic approach / plan to produce specific results

• 3 aspects to the principles of training– Athlete– Training– Longevity

The Athlete• Readiness– Physical and Psychological preparation

• Maturation – both physical and mental• Nutrition – adequate to meet training needs• Rest – adequate to promote growth and avoid overtraining

• Potential– Every athlete has a different potential

• An interaction between genes, nutrition, training and environment

• Individual response– Every athlete will respond to training differently

• Heredity, maturity, diet, sleep, personal factors, and environmental factors

– Coaches risk overtraining and under training athletes if individual responses are not addressed.

Training• Adaptation– The physiological response to training

• Overload– Applying a greater load than previously experienced

• FITT principle• F – frequency

– Sessions per day, week, month or year

• I – intensity– Training load applied per training session.

• T – time– Duration of training sessions

• T – Type of exercise– Specific exercises chosen to meet specific outcomes.

• Progression– Increases in training

Training (continuted)• Periodization

– Scheduled alterations in training loads that ensure adequate time for recovery.

– Allows a framework for gradual increases in FITT with periods of rest and recovery.

• Variation– varying training programs to avoid boredom and over training

• Warm-up – Light exercise performed at the beginning of a training session to

prepare the body for exertion. • Cool-down

– Light exercise performed at the end of a training session to enhance recovery.

• Specificity – Training elicits responses in particular muscle fiber and support systems.

Training must be closely related to desired outcome.

Longevity

• Regression– The loss of training adaptations as a result of cessation of

training• Overtraining

– Excessive training that leads to poor performance and can lead to a compromised immune response

• Long-term training– Training sessions that lead to adaptations over time.

• Moderation– Being within reasonable limits; not excessive or extreme– Avoiding overtraining