HISHAM

MUBIN
ALWI
NIZAM Jr
KHAIRI
TRAINING PRINCIPLES
Making steady progress in our training and avoid
illness and injury.
Coaches and athletes will generally have positive result
OVERLOAD
For the bodys systems to make these adaptations, they
must be overloaded. Just taking part in an activity will
not necessarily result in any improvements in fitness,
as the body will not be stressed to a greater extent than
normal.

Overload Principle
For adaptations to occur then the demand of the exercise must exceed
what the body is normally accustomed to
Yakovlevs Model
Normal State
Workout
Super
Compensation
Time (days)
APV of workout, outside variables (sleep, nutrition), effect recovery time!!
Overload Principle
Dr. Hans Selye (1936)
His model to describe the biological
reaction of an organism to sustained
and unrelenting stress; there are
several stages, culminating in death in
extreme circumstances

Three Stages
1.) alarm reaction: initial response
to stimulus and consists of both
shock and soreness

2.) adaptation: improvement in
performance is noted during
this time

3.) exhaustion: unable to make
further improvements and
chronic fatigue is a possibility
Progressive Overload
Human body responds to stress caused by physical
work
Consequently, it adapts to cope with this stress or
increased workload
To gain maximum benefit from training, workloads
must be gradually adjusted upwards as adaptation to
stress takes place
This is known as progressive overload

Applying Progressive Overload
The key to successful overload is gradual and
progressive
Variables to apply progressive overload
Distance of work
Time of work
Time of recovery
Number of repetitions
Number of sets
Frequency of sessions
Amount of resistance
Applying Progressive Overload
Eg: recreational jogger
Distance increased by 10% each week

Week 1 2 3 4 5 6
km 25 27.5 30.25 33 36.3 40
Progressive Overload - Periodisation
Periodisation of training is by dividing a large period
of time (eg: full season) into smaller blocks of training
(eg: 3-6 weeks)
Each block of training is separated by short, lighter
training cycles (often 1 week)
It allows recovery from one block of training before
undertaking a new, overloaded training program


REVERSIBILITY


If you stop training the results of your training will be quickly
lost. Your body will return to the level of fitness you had before
training.
However, some account will be taken of how long you trained
for. If you were at the beginning of your training and had,
therefore, been training for only a few weeks, then the benefits
would only take a few weeks to disappear.
If your training had been going on over a period of months, the
benefits would take longer to disappear. This is due to the fact
that adaptation has taken place and once it has been
established, regression takes a lot longer to occur.
If training PROGRESSIVELY gradually improves
fitness over a long period of time, what happens if less
training takes place, or if one stops training because of
injury.
This brings us to the principle of training called
REVERSIBILITY.
This means that instead of progressing or remaining at
the same level, the athlete loses fitness.

REVERSIBILITY
Start
Miss or stop
training
Start
training
again
Start

AGE
SEX
GOALS (Short Term and Long Term)
HEALTH STATUS
TIME AVAILABLE / TIME of DAY / TIME of
YEAR
METHOD of TRAINING
CLOTHING / FOOTWEAR
INJURIES
DEVELOPMENT OF A TRAINING
PROGRAM
AVOIDING CAMARADERIE
NUTRITION
INCORPORATION of the PRINCIPLES of
TRAINING (F.I.T.T)
Frequency
Duration
Intensity
Specificity
Progressive Overload
Recovery
Warm Up / Stretch / Cool Down
METHOD of FITNESS ASSESSMENT
THE END
TQ 4
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