1. Reviewing principles of training

2. What I need to know: Objective and goals of training
What you need to train
How often should you train
The type of training you should be focusing on

3. What I need to know about
Principles of training
Frequency
For the body to adapt to exercise their needs to be regular and consistent exercising of muscles and energy systems if you want to improve
The focus for developing aerobic and strength is high volumes of training- (at least 3 times a week)

4. What I need to know about
Intensity
Muscular and physiological systems adapt and improve when they are consistently stimulated to a level greater than usual (overload).
This means you need to overload the muscles and energy systems you are targeting
The higher the level of conditioning the higher the intensity/overload level required to make physiological adaptations

5. Intensity
Choosing the right intensity is very important in stimulating positive adaptations without causing fatigue or injury
Guideline
Hard 80% or more
Moderate 70% or more
Easy 60% or more
How do you work out these percentages

6. Intensity
What is the advantage of training your aerobic system at easy to moderate intensity
Example riding a bike for long periods of time
What is aerobic power?

7. What I need to know about
Duration
Refers to the time of stimulation
What would this be in regards to strength (resistance) training
Remember, it is the time you exercise at the required intensity that is important for stimulating adaptation, not just the exercise time
What do you need to do when your fitness level increases

8. What I need to know about
Specificity
The frequency, intensity and duration of training must match the muscle groups and energy systems associated with the activity.
What else does specificity mean for the following?
Muscles
Movements

9. What I need to know about
Reversibility
“ if you don’t use it you ______ it”
When you miss 1 weeks training you may need to do as many as 3 weeks training get back to the same level.
But the good news is the longer the athlete takes to build up the fitness the slower the losses

10. Your objectives
“To maximise the benefits of your training time is to identify the training objective of each training session and make sure it supports the overall performance goals of your training program.
You then can manipulate the frequency, intensity, and duration of the training sessions to obtain the stimulation necessary to promote the physiological improvements that will permit you to reach your performance goals”
Adapted from an article by Dr Jack O’Connor (2003) www. Exercisecompany.com/newsletters/articles/article_archive/gettingdowntobasics2.html