WHY DO PEOPLE
GET INVOLVED IN PHYSICAL ACTIVITY?
People get involved in exercise for a number of
reasons: to improve their health and physical condition, to achieve a sporting
ambition, to relieve the tension and stress of daily life, to lose weight, it
makes them feel good. Participating in any collective sport (soccer, basketball…) is a
good way to improve physical condition, develops the element of
competitiveness, provides a physical challenge and the opportunity to meet new
people and make new friends. Find your way to get fit.
PRINCIPLES OF
TRAINING
Training to improve an athlete's performance
obeys the main principles of training: specificity, overload, recovery,
adaptation, continuity and reversibility.
1.- SPECIFICITY
To improve the range of movement for a
particular joint action, you have to perform exercises that involve that joint
action. It is quite possible for an athlete to have good mobility in the
shoulder joint but to have poor hip mobility. Conducting shoulder mobility exercises
may further improve the shoulder mobility but it will not affect hip mobility.
The coach (this year you are your own coach) can
analyze the technique of his/her event, identify which joint actions are involved
and determine which components of physical fitness
(stamina, strength, suppleness, speed) are involved in your sport or you need
for your physical condition target.
Ask yourself if you need to train aerobic or
anaerobic stamina and which type of strength is required in your activity.
2.- OVERLOAD
When you are training you should choose between
the different parameters involved in intensity and volume in order to further
adaptive responses as training develops, and the training stimulus is gradually
raised. The parameters you will manage in this training program will be: time,
repetitions, sets, heart-rate and weight
or load in strength,
The load
must be progressively increased. Overload can be progressed by:
- increasing the resistance adding, fro example, 5kg to the
barbell
- increasing the number of repetitions with a
particular weight
- increasing the number of sets of the exercise
(work)
- increasing the intensity- more work in the same
time, i.e. reducing the recovery periods
- increasing time in stamina training.
- Increasing heart-rate (130-160) continuous training. You can start with the lower heart-rate and increase
bit a bit.
Remember: you know better than
anyone you physical condition level. Choose the right load for your level.
Overtraining is as incorrect as not training.
How many days a week?
If you are training for a competition: 5-6 days a week.
If you want to lose weight, get fit and so on: 3-4 days a week.
Training methods.
After the first term, you
should know which training methods you are going to choose according to your
targets and your level.
3.- RECOVERY
Rest is required so that the body recovers from the
training and to allow adaptation to take place.
4.- ADAPTATION
AND CONTINUITY.
The body will react to the training loads imposed by
increasing its ability to cope with those loads. Adaptation occurs during the
recovery period after the training session is completed.
The rate of adaptation will depend on the volume,
intensity and frequency of the exercise sessions.
Continuity: you need many weeks or months to achieve
the adaptations.
5.- REVERSIBILITY OR DETRAINING
When training ceases the training effect will also
stop. The researchers recommend that training programs should limit periods of
complete inactivity to no more than two to three weeks. Prolonged periods of
inactivity should be avoided and the training programme should incorporate some
form of "maintenance" training.
INDIVIDUAL FITNESS PLAN
OBJECTIVE:
Make a fitness plan, personal training, respecting the basic principles of sports training. The individual needs of each one are the guide of this plan.
Make a fitness plan, personal training, respecting the basic principles of sports training. The individual needs of each one are the guide of this plan.
CONTENTS:
1.-COVER PAGE (Name, Surname, group).
2.- DETAILED EXPLANATION OF PERSONAL GOALS FOR THIS WORK PLAN:
A) General fitness: Explain your current physical condition speaking about your BMI and the level you have in every physical condition you did at the beggining of the current year. Explain your Goals: General Fitness (ideal weight maintenance or weight loss, toning up, improved body image and appearance, improvements in all basic physical skills).
B) Improved athletic performance in sport practiced (explaining that sport and the needs of endurance, strength, speed and suppleness in this sport). Explain your current physical condition speaking about your BMI and the level you have in every physical condition you did at the beggining of the current year.
3 .- WEEKLY PROGRESSION (6 weeks) of the training routine in volume, frequency and intensity of work. Use Excel or Word table. You should indicate:
a) The method of training used in each work session (theory of the first term).
b) Characteristics in volume and intensity:
Stamina (working time and beats per minute).
Strength (load percentage, repetitions and sets).
Suppleness (method, number of stretching exercises and time for exercise).
4 .- Design drawings and explanations of strength circuit and stretching activity.
FORMAT:
Attach all the work to an email to the following address:
trabajosdeefeduardo@gmail.com
Email Subject:
NAME, SURNAME. GROUP. INDIVIDUAL FITNESS PLAN.
DELIVERY DATE:
Before 23:59 on FEB 15 . Entries received afterwards will not be corrected.
DELIVERY DATE:
Before 23:59 on FEB 15 . Entries received afterwards will not be corrected.
BASIC VOCABULARY
To achieve: conseguir to
relieve: aliviar to develop:
desarrollar
to get fit: ponerse en forma
challenge: reto overload:
sobrecarga
suppleness: flexibilidad
stimulus: estímulo to
raise: alcanzar
set: serie barbell:
mancuerna resercher:
investigador
maintenance: mantenimiento to tone up: tonificar
