Training Principles Exam Review (01)

Training Principles Exam Review (01) - STUDY NOTES/OUTLINE...

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STUDY NOTES/OUTLINE TRAINING PRINCIPLES 1. Why is it important to find the balance between training and recovery? a. To avoid crash and burn, overtraining syndrome, injury, and ultimately stop training b. You have to recover for adaptations to occur 2. Define and give an example of progressive overload. a. Physiological demand is greater than what you are used to b. Biological adaptations occur when one trains at a level above normal c. FITT principle i. Frequency – number of sessions/days or week ii. Intensity – how hard, relative to max iii. Time – duration d. Progressive overload - gradually increase overload i. Too much, too fast, too soon? – INJURY ii. Too slow, not enough, too low? – no improvement iii. Rate of progression 1. 10% rule – increase training intensity or duration by no more than 10% per week 2. Level of training affects how much/quickly you can progress 3. Trained – small changes mean a lot iv. Principle of progression – small incremental changes that allow adaptations to occur 1. Steploading – series of steps improvements; stepdown every 3 rd or 4 th change – allows recovery – better adaptations 3. What are the ways you can vary the overload applied? a.
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Training Principles Exam Review (01) - STUDY NOTES/OUTLINE...

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