LESSON 2 Flashcards
______________ _______________ and ____________ are essential to create an effective and structure fitness or skill development program.
Training principles, methods
They guide the way athletes or individuals approach ____________ ____________, ensuring progress while minimizing the risk or injury.
Physical training
What are the principles of fitness training?
- Principle of Specificity
- Principle of Overload
- Principle of Recovery
- Principle of Reversibility
- Principle of Individualization
- Principle of Variation
According to this principle, you need to train a specific energy system and specific muscle groups for them to get better or improve.
Principle of Specificity
The main goal of this principle in training is to get the muscles ready for the activity you want to do. Over time, your muscles remember how to do certain things, so you can do them without thinking about it.
Principle of Specificity
Example: If someone wants to improve endurance, the exercises should focus on aerobic activities like running or cycling
Principle of Specificity
______________ also applies to muscle groups or movements, where exercises must mirror the actual activity to improve performance (e.g., a sprinter working on speed drills.)
Specificity
This principle is a way to train your body that involves pushing it to work harder than it can right now on purpose.
Principle of Overload
We have to put our bodies through more stress if we want to get stronger and more fit. Using principle of overload will cause ____________ changes in our bodies that will make them work better and let us train at a ________ _______ the next time.
Long-term, higher level
Principle of Overload
To improve fitness, the __________, _________ or __________ of exercise must gradually increase over time.
Intensity, volume, duration
Principle of Overload
This ensures the body _______ and becomes _________, _______, or more ____________.
Adapts, stronger, faster, enduring
Example: This can be achieved by increasing weights, repetitions, or distance in cardiovascular exercises.
Principle of Overload
This principle stresses the idea that the body needs time to adapts to the demands put on it. Having time to rest as part of the fitness plan helps the body do this.
Principle of Recovery
Principle of Recovery
_____ and __________ are vital to a fitness routine because they allow the body to heal and strengthen itself between workouts.
Rest, recovery
Principle of Recovery
It helps athletes ___________ and ___________ recover.
Physically, mentally
Principle of Recovery
Adequate rest is crucial to allow the body to repair and adapt to the stresses imposed during training. Without proper recovery, progress can __________, and the risk of overtraining _____________.
Stagnate, increases
Principle of Recovery
Recovery includes _______, _____ _____, and _________ __________ like light exercises or stretching.
Sleep, rest days, active recovery
This principle emphasizes that fitness gains are lost when training stops or decreases in intensity.
Principle of Reversibility
Principle of Reversibility
Fitness improvements are lost when demands on the body are ________. If you stop exercising, up to ____ of fitness improvements are lost within 2 months.
Lowered, 50%
Each person has different needs, goals, abilities, and limitations. Training programs should be designed to fit the individual’s unique requirements, considering factors like age, gender, experience level, and health status.
Principle of Individualization
Example: Sarah and Tom both want to improve their fitness, but they have different goals. Sarah’s primary goal is weight loss, while Tom’s goal is to gain muscle mass. They both have a basic fitness background but have different needs.
Principle of Individualization
This principle supports the idea that you should find different ways to achieve your fitness goals. This helps you get better at sports in a more consistent way.
Principle of Variation
Principle of Variation
Changing the routine regularly prevents _________ and reduces the risk of burnout of injury.
Plateaus
Principle of Variation
This could mean altering the type of ________, ________, _________, or even the _____________ in which the training occurs.
Exercise, intensity, volume, environment
