The Principles and Types of Training

* Principles of training Progressive overload: "no pain, no gain", to produce a training effect exercise should be performed at a level slightly above what usually perform. E.g. progressively increase time till 1 hr then increase intensity as you decrease time. Specificity: specific training to your specific sport, e.g. strength training increases muscle strength, aerobic training increases endurance capacity Reversibility: if there is a break in your training your fitness will decline, stop training = loss …

…increases muscle strength, power and endurance. Contractions used: Isometric (muscles push against but don't lengthen e.g. push up), Isotonic (dynamic contractions, length changes full range of movement e.g. bicep curl) and isokinetic (specialized machines in gym) Flexibility Training: movement aloud by the joints of the body, bending, stretching, twisting. Training methods are: Static (slow, without bouncing, held for 30 secs) and dynamic (major muscles, slow rhythmic movements), PNF (specialized technique, static stretch-isometric contraction-static stretch)