The goal of any training program should be to increase fitness and prevent
injury. The principles of training is the best way of achieving the objectives of your weight training program. While the specifics of these training principles differ in various sports, the essence of the principles is the same for all.
SPECIFICITY- The activity performed must be specific to the desired effect. An example, muscle strength training may not lead to flexibility; flexibility training may not help cardiovascular endurance. Also, each area of the body must be worked on specifically for strength, endurance, and flexibility. However, it is possible to design a program that improves more than one aspect at a time.
OVERLOAD
In order to improvement in any area of fitness, the workload must be greater
than that to which the individual is accustomed.
REVERSIBILITY "If you don't use it you lose it." With no training, the effects of training will be lost. This is called atrophy.
PROGRESSION The overload should be gradual and moderate within minimum and maximum limits to prevent soreness and injury.
REGULARITY --- F.I.T.
The activity must be performed on a regular and frequent basis with an adequit amount of intensity and time in order for improvement to occur.
Frequecy---Exercise must be performed at least 3 times a week for improvement to be seen.
Intensity-- You must continue to use the overload principle to see improvement. If exercise intensity is too low, no improvements will be made.
Time-- You need to exercise at least 30 minutes at a time for maximum benefits.
2. Muscle Endurance--- Muscular endurance is the ability of muscles or groups of muscles to exert force over a period of time against a resistance less than the maximum an individual can move. We tested abdominal endurance by doing crunches to a cadence
3. Cardiovascular Endurance--- Aerobic fitness is the measure of the hearts ability to pump oxygen-rich blood to the rest of the body and the ability to adjust to and recover from physical activity. The mile run and PACER are common tests to this fitness component. Aerobic fitness should be a priority of any fitness program.
4. Flexibility---the ability of a joint and the muscles and tendons surrounding it to move freely and comfortably through its intended full range of motion (ROM). Simply put, it is the "range of motion available in a joint or a group of joints" The "sit and reach" can measure hamstring and lower back flexibility. Being flexible allows for easier movement and can prevent injury..
5. Body Composition--- Body composition is the ratio of lean body mass to body fat, usually expressed in terms of percent body fat.
We used a body mass index test to measure body composition. This is the least accurate type of test. All you need to know for this test is the personšs height and weight. The body mass index test could also be inaccurate in a case where a person has a high percentage of muscle mass. The BMI test would read high,
CONTRACTION-Stimulation of a muscle.
ISOTONIC CONTRACTION-A contraction with movement, either concentric of eccentric.
CONCENTRIC CONTRACTION-Shortening of the muscle. Positive weight training.
ECCENTRIC CONTRACTION-Lengthening of the muscle. Negative weight training.
ISOMETRIC CONTRACTION-A static contraction.
STATIC CONTRACTION-Contraction but no muscle or limb movement.