ESk fitness zone

Sportaw enkiskase kemejemero befits madireg yalebachwu
1. ahun yalachutn yetena huneta mawok ena Hakim maker
2. Ye Sport balemoyan mamaker

RINCIPLES OF TRAINING

SPECIFICITY - Training must be geared towards the demand of the activity. Specificity is applied in two ways:
The Individual (genetics which will determine how a performer adapts to training)
The Sport/Activity (including the predominant energy systems, major fitness components, movement patterns, muscle fibre types and muscles and joints used for the activity)

PROGRESSION - Our bodies adapt to the stresses and loads put on them. After a while, no further changes will occur unless training is gradually increased to keep the body adapting. Progression needs to be steady and constant. Linking overload and adaptations is known as progressive overload. Fitness adaptations are greater earlier in training and slow down as training increases. A point of diminishing return may eventually be reached where any further progression of training overload may bring about little or no adaptations and could lead to burn out.

OVERLOAD (F**T) - To make the body adapt, it must be made to work harder than it normally does. This is Overload and can be achieved by manipulating 4 factors of training:
FREQUENCY – how often you train, e.g. how many units per week, per phase or per year
INTENSITY – how hard you train e.g. how fast, heavier weights, less recovery etc
TIME – how long you train for within each unit
TYPE – aerobic or anaerobic training

REVERSIBILITY - Fitness levels drop quickly when periods of inactivity occur Training programmes need to avoid any long periods of inactivity. Reversibility can be remembered by the phrase “If you don’t use it, you lose it”. The most common effect of inactivity is known as atrophy. This is a decrease in the size of muscle cells which happens after about 48 hours. If you stop training the fitness/adaptations gained will be reversed in a third of the time it took to gain them. Fast fitness gains are quicker to reverse than those gained over a long period of time. Aerobic adaptations reverse q