Training and its effects - Principles of Training

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WARM UP Warm Up Stages Aerobic exercise e.g. Jogging Complete stretching exercises of the large muscle groups 3) Do specific skill-related exercises for the activity you are participating in What it does Increases pulse rate, body temperature, joint mobility and prepare the body for stretching Increase range of movement and reduce the risk of injury To re-raise heart rate, body temperature and to get you ready to start the activity WARM DOWN T o help your body to recover after exercise Warm Down Stages Jogging or light running 2) Stretching exercises What it does Help blood circulation to carry more oxygen to the muscles which will help reduce muscle stiffness This will help keep muscles supple

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SPECIFICITY Making training specific to your needs Training has to be: relevant to the activity to your existing levels of fitness and ability A goal shoot in netball would have different training needs than a centre in netball. The goal shoots practices would involve lots of shooting practice and very little CRE training because it’s her job to shoot and she is only allowed in a small space of the pitch and therefore is unlikely to need to run continuously. On the other hand a centre is not allowed to shoot so requires no shooting practice but is allowed in all areas of the pitch so needs high levels of CRE. Therefore, her training programme needs to contain a lot of CRE training methods.

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PROGRESSIVE OVERLOAD Increasing the workload after the current training programme has become easier You can overload an exercise in three ways: Frequency – how often you train e.g. 3 nights to 4 nights a week Intensity – how hard you train e.g. running quicker or rest time reduced Duration – how long you train e.g. 30 mins to 40 mins per session

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DANGERS OF OVER-TRAINING Avoid over-training by: taking an adequate rest and recovery time during training sessions adapting the levels of frequency, intensity and duration OVER-TRAINING can lead to increased risk of injury, so it is important to continually review and monitor your TRAINING PROGRAMME

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REVERSIBILITY If you stop training your body reverts to the condition it was in before you began training If you have been training for only a few weeks it will take a shorter time before reversibility occurs than if you have training for years. BUT you lose your level of fitness faster than you gain it