Unit 14.docx - Unit 14:Training principles There are seven \u201cgranddaddy\u201d laws 1 Principle of individual differences a Not everyone has the same

Unit 14.docx - Unit 14:Training principles There are seven...

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Unit 14:Training principles There are seven “granddaddy” laws. 1. Principle of individual differences a. Not everyone has the same genetics or athletic abilities. Not everyone will become an elite athlete. It is important to identify what your strength and weaknesses so you can set realistic goals for yourself and so you do not get frustrated when you don’t see miraculous changes in their bodies. 2. Overcompensation principle a. Calluses building up on your hands as an adaptive response to friction. Muscle fibers growing in size and strength in a response to training. Lacerated tissue develops scar tissue. All of these involve mother nature’s law of overcompensation for a stress response. 3. Overload principle a. In order to gain in strength, muscle size, or endurance from training, you must exercise against a resistance that is greater than normally. If you’re are constantly using the same resistance for the same number of sets and reps every time you work out; you will never improve beyond that point. 4. SAID principle a. Specific Adaptation to Imposed Demands i. You must train for your specific goals. If you intend on having a greater limit strength, you must use heavier weights then if you were training for muscular endurance. If you intend on improving your cardiovascular insurance, then you would want to focus your training on such. 5. Use/disuse principle a. Use it or lose it. If you are following a bodybuilding program focused on hypertrophy, your body will adapt to meet the added stress. Once you stop this program and stop working out, atrophy will occur to adapt to meet the lowered stress. You will become detrained much faster than you become trained. The detraining effect is known as the “law of reversibility” 6. Specificity principle a. You must move from general training to a specific and highly specialized training as your final objective draws closer. If you goal is to squat heavy, then you MUST SQUAT. If your goal is to run a marathon, then you must run as opposed to riding a stationary cycle. 7. GAS principle a. General Adaptation Syndrome i. Three Stages 1. The “alarm stage” caused by the application of intense training stress 2. The “resistance stage” When our muscles dapat in order to resist stressful weights
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3. The “exhaustion stage” If we persist in applying stress, we will exhaust our reserves and then be forced to stop training.
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