PERSONAL FITNESS 10

Training Principles

HSS1010

Three Laws of Strength Training Develop Joint Flexibility before Muscle

Strength Use full range of motion Increase flexibility in problem areas

Develop Tendons before Muscle Strength Muscles develop faster than tendons

Develop Your Core before Your Muscle Strength Your core is tied to all body parts and

movements

Three Principles of Strength Training

Vary your Training use different loading techniques use different exercises use different muscle contractions use different speeds of contraction

Observe Individual Differences training background individual capacity for work training load and recovery

Use Progressive Resistance Overload Program must change/adapt when a training plateau is

hit.

Types of Muscle Contraction

Isotonic contraction Positive-muscle shortens – Concentric contraction* Negative-muscle lengthens – Eccentric

contraction* Isometric Contraction

No movement at the joint Isokinetic

Constant velocity throughout the movement Contraction Control Principle

Controlled movements keep muscle tension up

Types of Nerves

Motor Nerves Brain to muscle

Controls movements Sensory Nerves

Muscle to brain Communicate – feedback to brain

Orientation Movement Pain

Muscle Blood Supply

Training increases number of capillaries This increases amount of blood to:

Bring more oxygen Bring more energy Remove more waste products

Periodization

Yearly Planning Should be cyclical with different focuses at

different times. Seasons of play needs to be considered

Each phase will have different cycles. Three weeks or longer

Macrocycles One to three weeks of training

Microcycles Less than one week of training

Opposing Muscle Groups

Muscles on opposite side of a joint Helps to maintain full range of motion

and flexibility Eg. Biceps and Triceps

Compound Muscle Movements More than one muscle creating a

movement Muscles working together

Eg. Bench Press More than one joint to create a

movement Joints working together

Eg. Bench Press

Specificity and Point of Failure Specificity

Specific exercises work specific muscles Eg. Bicep curls work your biceps

Point of Failure The point where you physically can’t do

another repetition. Important for Progressive Resistance

Overload Eg. Rep range of 10-15

Progressive Resistance Overload The systematic and safe way to

gradually overload the body. We must overload the body to get the body to change. Circuit Program Hypertrophy Hypertrophy Split Program Endurance Program Maximum Strength Personal Program

Anatomically Correct Movements and Contraction Control Movements

Most efficient and natural movement of the body

Provides greatest range of motion Allows maximum training

Contraction Control Speed of movement Controlled movements keeps muscle

tension up More results from exercise

Symmetry and Range of Motion Symmetry

Balance in body Left side vs Right side Upper body vs Lower body

Strength in all directions Helps prevent injury

ROM Helps keep muscles long, thus flexible. Greater flexibility allows muscle contraction

over longer distance, this means more force.

The Stress Rest PrincipleS

TR

EN

GTH

A

B

ARECOVERY

GROWTH

A

RECOVERY TIME IN DAYS

The body needs at least 2 days (48 hours) to recover. The greater the intensity the more recovery time required.

FITT Principle

Frequency How often?

Intensity How hard?

Time How long is my workout?

Type Type of exercise Specific movements of specific muscles

Health Benefits of Weight Training Raise your metabolism

Muscles demand energy which in terms give you energy

Use more food Change your appearance in a healthy

way Increase bone density

Sensible weight training programs increase bone density.

Assessment Model

Self Awareness-What level am I currently at? Testing, measuring and evaluating

Goal Setting-Where do I want to be? Develop task based measurable goals

Planning-Make a plan to correct weakness! Build a program based on goals and test results

Carry Out Plan-Do the work and follow through! Make things happen, take charge.

Reassess-What level am I currently at? Go back to step 1

Testing, measuring and evaluating