Class presentation

1. Train the trainer class presentation 2019
Theory Class

2. Principles Of Training
Week 4
Training Trainer: Emelieze Isioma & John Adeboye
Duration: 2 hours

3. Principles Of Training
Understanding the principles/mechanics behind what work put in to improve an
exercise program is key. In order for one to get the most out of training, you must
follow some basic key principles which are;
● Individuality
● Specificity
● Progression
● Overload
● Adaptation
● Recovery
● Reversibility

4. Individuality
People differ and respond to training very
distinctively. While some people are able to
handle higher levels of loads and training, others
respond better to higher intensities. These
disparities are based on a combination of factors
such as genetic abilities, the predominance of
muscle fibers(i.e slow or fast muscle fibers),
athletic age and mental state. E.g Tola whose
lineage is made up of sprinters would probably
perform better in an agility exercise program than
Mary who has only begun exercising 2 weeks
ago.

5. Specificity:
This principle relates to ensuring that the
training is specific to the sport or activity a
person is looking to improve on. For
instance, one who aims to become a good
basketball player would focus on
agility/functional training and not on power-
lifting. Swimming would help improve your
aerobic endurance but won’t develop tissue
elasticity and muscular endurance for your
running legs.

6. Progression:
To achieve your goal of running a
marathon, you must first practice
jogging for a period of time. Same
also, in order to execute the box
jump one must first learn how to do a
squat jump and then further progress
to a tuck jump. You’ll also need to
build core strength as well as
balance well enough to repeat the
necessary motions enough time to
finish (this would be further explained
in Program Design, week 7).

7. Overload:
In order to progress and improve our fitness, we have to put our bodies under additional
stress. So also to increase strength and endurance, you need to add new resistance or
time/intensity to your workouts. This principle works in agreement with progression. To
run a 10-kilometer race, athletes need to build up distance over repeated sessions in a
reasonable manner in order to improve muscle adaptation as well as improve soft tissue
strength/resiliency. Any demanding exercise attempted too soon risks injury. The same
principle applies to strength and power exercises.
Overload can be achieved through the FITT method i.e Frequency, Intensity, Time and
Type (this would be further explained in Program Design, week 6).

9. Adaptation:
This principle only proves what is true of the human body, that the body adjusts to
whatever climate/temperature may occur to survive. The same applies to exercise.
Overtime, the body gets accustomed to exercising in at a given level. This
adaptation results in improved efficiency, less effort and less muscle breakdown at
that level. That is why the first time a person starts an exercise program, muscle
soreness occurs - this is the body’s own way of adapting to the new activity - but
with some consistency in the exercise program, such muscle fatigue may not
occur. That is why you need to change stimulus through higher intensity or longer
duration in order to continue improvements. The same holds true for adapting to
lesser amounts of exercise.

10. Recovery:
The body can not repair itself without rest and time to recover. Both short periods,
like hours between multiple sessions in a day and longer periods like days or
weeks to recover from a long season, are necessary to ensure your body does not
suffer from exhaustion or overuse injuries i.e muscle tears. Over-enthusiastic
athletes often neglect this. By natural law, that the more you train the more sleep
your body needs, despite the adaptations your body may have made to said
training. An example of this could be having your Leg day back to back with no
day in-between for recovery. Variance; trying to vary your training, keeps you
interested and gives your body a different challenge. A change in an exercise
routine is as good a rest. Most professional athletes play a different sport in
between their main season, to keep their fitness up whilst still having a rest.

11. Recovery contd.

12. Reversibility:
This principle basically stipulates that, if you stop training then the improvements
you have made will be reversed. That is to say, if one discontinues application of a
particular exercise like running for miles or deadlifting 225lbs for 8 sets, one will
lose the ability to successfully complete that exercise. Your muscles will
atrophy(i.e gradually decline in effectiveness due to underuse) and the cellular
adaptations like increased blood flow to the muscles and mitochondria density(this
allows one to train/compete faster and longer) will reverse. For instance, one falls
ill or travels for a duration without keeping up with his/her exercise routine, you
may need to resume training at the point you left off. This rate of loss substantially
can be slowed down by conducting a maintenance/reduced program of training
during periods where life gets in the way(work, family etc), and is why just about
all sports coaches ask their athletes to stay active in the off-season.

14. Summary
In summary, these principles are why
practicing frequently and consistently are so
important if performance is to be improved.