PERSONAL FITNESS 10 Training Principles HSS1010. Three Laws of Strength Training Develop Joint...
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Transcript of PERSONAL FITNESS 10 Training Principles HSS1010. Three Laws of Strength Training Develop Joint...
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