The principles of physical activity

Transcription

1 The principles of physical activity

2 What are they? Principles of training are all those rules and conditions that are applied to work out programs to achieve the maximum performance of the athlete. Los principios de entrenamiento son todas aquellas reglas y condiciones que se aplican a los programas de trabajo para lograr el máximo rendimiento del atleta.

3 TRAINING PRINCIPLES OVERLOAD PRINCIPLE (PRINCIPIO DE SOBRECARGA) PRINCIPLE OF PROGRESSION (PRINCIPIO DE PROGRESIÓN) PRINCIPLE OF VARIETY (P. DE VARIEDAD) PRINCIPLE OF SPECIFITY (PRINCIPIO DE ESPECIFICIDAD) PRINCIPLE OF REVERSIBILITY (PRINCIPIO DE REVERSIBILIDAD) PRINCIPLE OF REST AND RECOVERY (P. DE DESCANSO Y RECUPERACIÓN) PRINCIPLE OF INDIVIDUAL DIFFERENCES (P. DE INDIVIDUALIZACIÓN)

4 OVERLOAD PRINCIPLE (PRINCIPIO DE SOBRECARGA) It specifies that one must perform physical activity in greater than normal amounts (overload) to get an improvement in physical fitness or health benefits. OVERLOAD= TRAINING AT A HIGHER RANGE OF INTENSITY Especifica que uno debe realizar actividad física en cantidades mayores a lo normal (sobrecarga) para obtener una mejora en la condición física o los beneficios para la salud. SOBRECARGA= ENTRENAR A INTENSIDAD SUPERIOR A LA NORMAL

5 EXAMPLE FOOTBALL In order to improve legs strength, we are going to workout using the squat exercise. An overload is going to be applied by using bars with weight, thus, muscles will be exercised with more intensity than normal. For instance, doing a set of 10 repetitions of squat exercise.

6 PRINCIPLE OF PROGRESSION Loads must been increased gradually to achieve optimal benefits. Las cargas deben incrementarse gradualmente para lograr beneficios óptimos.

7 EXAMPLE SAME FOOTBALL EXAMPLE Loads are gradually increased. Exercise 4 sets of squat exercise: 1st: 15 repetitions with 10 kg 2nd: 12 repetitions 12kg 3rd: 10 rep 15kg 4th: 8 rep 18kg

8 PRINCIPLE OF VARIETY Repetitions of drills and routines lead to boredom and also our fitness level stops improving because our organism gets adapted to the same everyday exercises. That is the reason we must change exercises, number of repetitions, sets, etc. Las repeticiones de ejercicios y rutinas conducen al aburrimiento y también nuestro estado físico deja de mejorar porque nuestro organismo se adapta a los mismos ejercicios cotidianos. Esa es la razón por la que debemos cambiar ejercicios, número de repeticiones, series, etc.

9 EXAMPLE SAME FOOTBALL EXAMPLE We want to workout leg strength, in order to apply Variety principle, instead of using squats dumbbell lunges are going to be used. 4sets x 12 rep (5kg- 7,5kg- 10kg- 12kg)

10 PRINCIPLE OF SPECIFITY It states the need for a specific type of exercise to improve each fitness level component of fitness of a specific part of the body. Indica la necesidad de un tipo específico de ejercicio para mejorar cada componente del nivel de aptitud física de una parte específica del cuerpo.

11 EXAMPLE JAVELIN THROW In javelin throw, arms have a very important function, since the movement of throw is done specifically with the extension of the elbows (tríceps). Through triceps dips, arm strength is going to be trained.

12 PRINCIPLE OF REVERSIBILITY It refers that disuse or inactivity results in loss of benefits achieved as results of overload. Meaning, benefits achieved last only as long as overload continues. Se refiere a que la falta de uso o la inactividad dan como resultado la pérdida de beneficios obtenidos como resultado de la sobrecarga. Es decir, los beneficios logrados duran solo mientras continúe la sobrecarga.

13 EXAMPLE RUNNING Fitness improvements are lost when demands on the body are lowered. If you stop exercising up to 50% of the fitness improvements are lost within 2 months.

14 PRINCIPLE OF REST AND RECOVERY It maintains that adequate rest is needed to allow the body to adapt to and recover from exercise, thus, fitness level increases. If an athlete works out too much, he/she can overtrain which makes fitness level regressed. Sostiene que se necesita un descanso adecuado para permitir que el cuerpo se adapte y se recupere del ejercicio, por lo tanto, aumenta el nivel de condición física. Si un atleta hace demasiado ejercicio, puede sobreentrenarse, lo que hace que el nivel de aptitud física disminuya.

15 PRINCIPLE OF INDIVIDUAL DIFFERENCES Everyone is different and everyone reacts to exercise differently. Workout programs must be adapted to the individuals needs and characteristics of each person. Cada persona es diferente y todos reaccionan al ejercicio de manera diferente. Los programas de entrenamiento deben adaptarse a las necesidades y características de cada persona.

16 EXAMPLE RUNNING A professional athlete should not have the same workout programs as beginners.