Principles of training

http://hsc.csu.edu.au/pdhpe/core2/performance/4-1/cloze_activity/student_activity.htm

Progressive Overload - for improvements to occur the body must work harder than what it is used to (Overload). As the body adapts to the level of training it must be increased for continued improvement (progressive)

Specificity - for training to be effective it should closely resemble the activity being trained for. In particular it should focus on the energy systems and muscle groups that play a major role in the sport.

Reversibility - implies that training benefits will lost if training ceases. Generally the quicker the fitness has been gained then the quicker the gains will be lost. Eg: A marathon runner who has been training for 12 months who stops training for 2 weeks will not lose their fitness as quickly as someone who has been training for 8 weeks who stops for 2 weeks.

Variety - The variety principle states that variety in a training program is important to maintain the motivation and interest of the athlete. While specificity is a key principle, athletes who complete similar training activities and drills over an extended period of time may become bored and lose motivation.

Training Thresholds - there are two training thresholds which are important to be aware of

Aerobic Threshold - This is the minimum level of work we can do for there to be an aerobic training benefit. (ie: for improvements to occur for our aerobic system)

Anaerobic Threshold - This is the level at which the body can no longer supply oxygen quickly enough and so must begin to utilise the anaerobic system.

Warm Up/ Cool Down - warm up is required to prepare the body for exercise and optimise performance and minimise the risk of injury.

Cool down - gradually returns the body back to its resting state to minimise soreness and aid recovery.