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TRAINING PRINCIPLES & PERIODIZATION

TRAINING PRINCIPLES & PERIODIZATION. PEP 201 University of Idaho. There is a difference between Physical Activity and Exercise…. Physical Activity (PA) ANY BODY MOVEMENT carried out by your skeletal muscles and requiring energy. Exercise (EX)

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TRAINING PRINCIPLES & PERIODIZATION

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  1. TRAINING PRINCIPLES & PERIODIZATION PEP 201 University of Idaho

  2. There is a difference between Physical Activity and Exercise… • Physical Activity (PA) • ANY BODY MOVEMENT carried out by your skeletal muscles and requiring energy. • Exercise (EX) • PLANNED, structured, repetitive MOVEMENT of your body designed to improve or maintain physical fitness. PA is good for health, but EX IS NECESSARY TO IMPROVE PHYSICAL FITNESS!

  3. Recall that there are 5 components of physical fitness for which we are interested… • CR Endurance • MS Strength • MS Endurance • Flexibility • Body Composition

  4. To develop your fitness, there are fundamental training principles you must consider for each component… • ______________________. • ______________________. • ______________________. • ______________________. • ______________________.

  5. The FITT principle should anchor all of your fitness programming! • F______________ • How ________ you should workout. • Example: • I______________ • How _______ you should workout each session. • Example: • T______________ • How ________ you should workout each session. • Example: • T______________ • The ________ of exercise you are performing. • Example:

  6. To apply FITT appropriately, you must also employ the PRE principle. • Progressive Resistance Exercise (PRE) • Placing __________________________ on your body will cause adaptations that improve fitness. • Example:

  7. Specificity and Reversibility are also important for fitness development… • Specificity • Your body will adapt to a _______________________ of stress placed upon it. • Example: • Reversibility • Fitness improvements are lost when the ___________ on your body are ___________. • Example:

  8. and the importance of Warm-ups and Cool-downs cannot be overlooked! • Warm-ups are beneficial because they: • Safely ___________ your body for EX and PA. • Create an opportunity for ___________ performance. • Example: • Cool-downs are necessary to: • Safely ________________ your body from an exercising to resting state. • Improve the _________________. • Example:

  9. Exercise and application of the training principles manipulates your Metabolism… • Metabolism • Sum of the _________________ necessary to maintain your body. • Food is chemically converted to ________ for use or storage. • Carbohydrates (CHO): immediate fuel and fuel storage. • Fats: sustained fuel and fuel storage. • Proteins: useful for building processes. • ___________________________ • The ___________________________________ in your body. • ATP synthesized from CrP, CHO, Fats, and Proteins. • ATP broken down to release energy for physical work.

  10. and trains your 3 Energy Systems… • Anaerobic (____________________ to produce/use ATP) • 1) ________________________________ • Utilizes stored ATP-CrP for rapid, very high-intensity activity. • Energy production limited to ______________. • Example: • 2) ________________________________ • Breaks down CHOs to produce ATP for short-term, high-intensity activity. • Lactic Acid created which can aid or hurt performance. • Energy production limited to _________________. • Example:

  11. and trains your 3 Energy Systems… • Aerobic (____________ to produce ATP) • 3) ________________________ • Breaks down CHOs and Fats to produce ATP in cellular mitochondria for sustained low-moderate intensity activity. • Energy production extends beyond ______________. • Example: You’re always using a combination of these three systems – The type of exercise dictates the predominant energy system!

  12. While engaging in a fitness program, you can expect… • Initial fitness improvements are usually rapid and substantial. • This is typically seen in the first ____________. • Slower gains with proper, extended training. • Proper application of the training principles is critical to elicit improvement after ____________. • A plateau or decrease in progress with improper training. • Incorrect application of the principles and/or doing the same thing forever ________________________________ in fitness. • Eventually, a decline in fitness or an increase in injuries will follow.

  13. So, to optimize your progress you should use Periodization! • Periodization • _____________________ in your exercise that cumulatively improve your fitness and performance. • It strategically manipulates the fitness principles to optimize training. Periodization is the smartest way to stay in shape! It should be applied to all types of exercise & training!

  14. For example, Periodized vs. Non-Periodized Programs typically yield the following progressions… FITNESS TIME

  15. In a nutshell the take home message is… • There are ______________________ that apply to all forms of exercise and fitness. • Exercise trains your _____________________, which yields fitness improvements. • ___________________ can optimize your fitness progression. Rome wasn’t built in a day! Patience and Persistence will yield great rewards!

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