IndexProgressionOverloadSpecificityReversibility/RegressionModerationVarianceAerobic ExerciseAnaerobic ExerciseResistance TrainingPower TrainingIn the following assignment I will explain training principles and include various aspects of designing a training program. I will also provide examples to give you a better insight into the training program. Say no to plagiarism. Get a tailor-made essay on "Why Violent Video Games Shouldn't Be Banned"? Get an Original Essay The principles of training can be considered the “focal points” to ensure that the trainee acquires fundamental amounts of training. Following these “focal points” will ensure maximum outcome and will also move trainees towards their performance and training goals. These training principles are expected to create long-term physical changes towards their bodies. These changes are also known as adaptations. The principles of training are as follows: Progression Overload (FITTA) Specificity Reversibility/Regression Moderation Variation Progression Progression is how a trainee will continually but gradually increase the amount of exercise and work they are doing. This ensures that the trainee's body has enough time to adapt to the changes and also ensures that the trainee's body does not get injured. For example, torn tendons are an extremely common result of non-gradual exercise and may result in stopping your entire exercise program until the injury is repaired. The principle of progression is very simple: slowly increasing overload will give results that have a lasting impact on the athlete. Instantly overloading the body can lead to unwanted effects. However, even those who do not slowly increase their workload will not see any desirable results. Overload A common goal to achieve when training is to increase the amount of muscle/strength a person has. Without overload, a trainee will not be able to reach a goal significantly higher than what he started with. However, too much intense energy will cause muscle breakdown and make the student unable to continue with their training program. The overload principle can be applied by gradually increasing the total workload. However, to prevent muscle burnout, you need to perform a recovery stretch. This will gradually help your muscles relax and reduce oxygen debt. The most common overload mode is DENSE: Frequency – how often the training needs to be done to have an impact Intensity – how intense the exercises need to be Time – how much time needs to be spent on the exercises Type – the different modes of exercise (static, active, dynamic, passive etc.) Adherence – being motivated to stick with the program, no matter how hard it is. An example of applying the FITTA principle would be to create a training plan that is fully compliant with FITTA. A good frequency would be about three to four times a week and the intensity should be increased to reach a heart rate of 220 minus the age of the student. Time should start with about 20 minutes per session and slowly increase to an hour. The type of exercise should also be specific and should vary, referring to adherenceSpecificityTraining must be applicable and relevant to an individual and their goals. This can be achieved by adapting several different training programs and using exercises that have a direct impact on helping a person achieve a specific goal or objective. For example, ifa person is training for a boxing venue, or in this case for a football match, his main focus will be on stamina. For this, exercises such as long distance running will be excellent as the internal capillary system of training will begin to increase. This will then increase the amount of red blood cells that can receive oxygen, which will increase the efficiency of the lungs and also decrease the amount of breaths a trainee will have to take for the same amount of oxygen. Reversibility/RegressionWhen a person begins an exercise program, his body begins to adapt to the new changes. However, these adaptations are not permanent. This means that if the training program is interrupted, the body begins to "reverse" the effects of the training. Even if the training program is reduced or stopped, or even continued only at the same level, the body still begins to regress to its original state. This is why motivation and encouragement from others are key to maintaining a person's current state. An example of this would be an athlete training for 45 minutes a day and with a static workload. If the athlete increases the time up to 1 hour, the effects will be seen on the body. But if the athlete were to pause this training, or even continue in a static manner, the body will begin to regress and render the training useless. Moderation Excessive amounts of some exercises will cause unwanted effects, such as muscle burnout, torn ligaments, muscle soreness, hamstring strain, and others. Additionally, parts of the body that are not exercised or focused on will begin to regress to their original state. This will effectively render the trainees' original improvements useless. Additionally, the student's body will begin to have an imbalance. This is why the principle of moderation is important. Moderation can be applied by taking into consideration various factors such as age, gender, experience, environment and goals, among others. Variance Variation is useful because it helps a trainee acquire various different goals and objectives. The goal of variance is to help increase the overall effectiveness of the training program. For example, if a person continuously does push-ups, he will train his upper body. However, if a person were to perform an entire "rep" consisting of a push-up, then a jump, and then returning to the original push-up position, it will train the upper body, quadriceps, and hamstrings. This offers the added benefit of increasing the effectiveness of your training program and achieving what is known as "more bang for your buck". Aerobic Exercise Aerobic exercises are any exercises that stimulate an increase in heart rate and breathing. The reason for this is because the heart begins to increase the amount of oxygen it supplies to the muscles, which leads to an increase in breathing rate. These exercises are more commonly known as "cardio". Aerobic exercises include simple exercises such as running, walking, swimming, hiking and kickboxing. However, intense amounts of aerobic exercise cause the exercise to become anaerobic. Aerobic exercises have many benefits, including reducing the chance of, or sometimes completely preventing, diseases such as diabetes, cancer, depression and others. A great way to implement this into a training exercise is to go to the gym and other destinations on foot, preferably with a backpack or daypack. An hour of this will burn around 250-300 calories. Anaerobic Exercises Anaerobic exercises are the opposite of aerobic exercise; they do not cause the heart to increase the amount of oxygen it supplies to.