This principle states that gains made through training are lost when training stops (Izquierdo et al, 2007). Gains in fitness and strength are reversible and if we do not consistently apply a training stimulus, the body does not see any reason to keep these adaptations as it is not being stressed. The body will then start to revert to its original pre-training state. De-training will occur quicker if only a short period of training occurred and was then stopped. For example, if a short pre-season period of training occurs (e.g. a six-week period) and should little or no strength training take place in-season, then the gains made during pre-season may be gradually lost such that the player returns to baseline levels at an early point in the in-season. Studies have shown that when strength training is maintained at a reduced frequency of training during the in-season then gains in strength can occur (Kraemer et al, 2003, Izquierdo et al, 2007, Weiss, 1988). Show Adherence to specific principles of exercise training may aid in the development of an intentional and successful physical activity regimen. Participating in regular physical activity and exercise throughout on a weekly basis may positively impact an individual’s overall health, and improve various components of physical fitness. However, an individual’s specific physical fitness goals may not be achieved if their physical activity program is not designed with respect to major exercise training principles. Adherence to specific principles of exercise training may aid in the development of an intentional and successful physical activity regimen. The core training principles which will be subsequently discussed include:
Specificity Principle: Only the body parts, muscles, or systems involved in a workout will be experiencing training (American College of Sports Medicine, 2013). For example, upper body weight training will only facilitate improvements to muscles groups which were engaged (i.e. shoulders, arms, back muscles). Therefore, an individual must evaluate the specific type of workout that will provide the greatest likelihood of physical activity and fitness goal achievement. Comprehension check:Will doing push-ups improve one’s abdominal/core strength? Will swimming laps improve one’s time when biking 10 miles? Please provide your rationale for your answer. Overload Principle: Overload (i.e., “greater than normal workload or exertion”) is required to improve components of health-related fitness: cardiorespiratory (aerobic) endurance, muscular strength, muscular endurance and flexibility. According to the principle of overload, an individual must work (“load”) the body using a step-by-step increase in physical activity duration, time, and/or intensity in order to facilitate optimal fitness improvements (American College of Sports Medicine, 2013). This step-by-step increase is often known as progression. Comprehension check:How might an individual utilize the Overload Principle to enhance cardiorespiratory (aerobic) endurance while training for a marathon? Hint: Exertion of “greater than normal load” by progressively increasing total weekly mileage during the training regimen.  Reversibility Principle: Individuals may lose the beneficial effects of training when participation in an exercise program is terminated (i.e., fitness gains are reversed; colloquially known as “use it or lose it”). Conversely, as an individual’s fitness level improves, s/he will be required to adjust the exercise program in order to procure further improvements (i.e., the previous work exerted to reach overload may no longer be sufficient) (American College of Sports Medicine, 2013a). Comprehension check:How might you alter or adjust your workout program to account for the possibility of reversibility? FITT Principle: The exercise training principle which outlines how an individual may design and monitor their individualized exercise program (American College of Sports Medicine, 2013).
Individual Differences Principle: All individuals are unique in their exercise programming needs. Personal, environmental, and behavioral factors should be considered and assessed when planning to engage in a physical fitness training regimen (American College of Sports Medicine, 2013). Comprehension check:What personal, environmental, and behavioral factors should you personally consider when planning your own workout program? Works CitedAmerican College of Sports Medicine. (2013). ACSM’s guidelines for exercise testing and prescription. Lippincott Williams & Wilkins. What is the principle of reversibility in exercise?The principle of reversibility in fitness states that a person will lose their exercise progress when they stop exercising. The principle of reversibility can apply to sports, cardiovascular, strength, or endurance training. The effects of the reversibility principle can be reversed when a person resumes training.
What is adaptation principle training?Adaptation is your body's physiological response to training. According to sharecare.com, the principle of adaptation refers to “the process of the body getting accustomed to a particular exercise or training program through repeated exposure.
What are the principles of training?In order to get the maximum out of your training you need to apply the four key principles of training – specificity, progression, overload and individualisation – to what you do.
What is specificity in principles of training?SPECIFICITY PRINCIPLE. The principle of specificity of training states that the way the body responds to physical activity is very specific to the activity itself. For example, someone who jogs can expect that their jogging performance would approve as well as their aerobic conditioning.
|
Which principle states that the adaptations that take place as a result of training are all reversible?
zusammenhängende Posts
Urheberrechte © © 2024 ihoctot Inc.
