This document discusses several key principles of training and conditioning for sports performance, including specificity, progression, overload, reversibility, and variance. It defines these principles and explains their importance for an effective training program. Additionally, it covers other topics like overtraining, individual differences in training needs, adaptations to training, exercise prescription, training methods, flexibility training, and periodization of the training year.

2. Principles of Training and conditioning(sport Principles)
Specificity
Progression*
Overload*
Reversibility
Tedium/variance

3. Specificity:
T
The type of training that you do should be
specific to you and your sport

4. Progression*
Increase training gradually. The body
takes time to adapt.

5. Overload*
Overload means we must put our bodies under
more stress than normal in order for adaptive
changes to be made.

6. Reversibility
if you stop training then the
improvements you have made will
be reversed.

7. Tedium (Variance)
Make training interesting.
Vary the training program to avoid tedium/ boredom.
This can be done by using a variety of different training
methods

8. FITT Principles

9. What is overtraining
Too much training can be bad for your health.
The body need rest and sleep between training sessions to
facilitate recovery.
Rest days are important.
Symptoms and signs of overtraining are:____extreme fatigue,
muscle soreness, sleep problems, loss of appetite_____________

10. Individual difference
No two individuals have the same training needs. When
designing a training program consider the following factors:
● Fitness needs
● Psychological needs
● Maturation
● Gender (male/female)
● Cultural differences
● age

11. Adaptation: The body's response is an adaptation,
which refers to your body's physiological response to
training.
When you do new exercises or load your body in a
different way, your body reacts by increasing its ability
to cope with that new load.

12. Maintenance:
The maintenance principle suggests that once an individual reaches
a level of fitness that meets his or her needs, it is possible to
maintain the results gained through a reduction in training
frequency (up to one third); however, the intensity and duration
must remain the same.
The term maintenance indicates that you’re not trying to improve or increase your
strength, but rather “maintain” your strength/fitness gains you’ve made.

13. Active involvement
● Active Participation measures exactly how much
time players are active vs. inactive in a session.
● show how much time the players are physically
moving vs. standing still.

14. Active involvement
Giving students the opportunity to participate in
individual sports gives them the best chance of
incorporating physical activity through their lives, as
well as improving the likelihood of them continuing in
education upon leaving secondary school.

15. Active involvement can:
Physical activity can help:
● encourage social interaction.
● improve concentration and learning.
● increase personal confidence and self-awareness.
● reduce feelings of depression and anxiety.
● enhance self-esteem.
● improve quality of life.
● reduced risk of heart disease and
stroke. reduced risk of developing
high blood pressure.

16. Exercise prescription for performance
improvement

17. Exercise prescription for performance
improvement
● Exercise prescription includes the type, intensity,
duration, frequency and progression of physical
activity.
● These five components are applicable to the
development of exercise programs for persons
regardless of age, functional capacity, and presence
or absence of CHD [coronary heart disease] risk
factors or CHD.

19. ● Regular exercise is important for health and
wellbeing. For this reason, many healthcare
providers will issue an exercise prescription as a
way to help keep health issues at bay
● With the help of a personal trainer or sports
medicine physician, you can get your prescription
"filled" with an exercise plan and guidelines.
● getting an exercise prescription from a trained
professional can increase the safety and efficiency
of your program. A professional trainer also can
help integrate all of these pieces into a simple plan
that can be followed and adjusted as needed.
● ideally, your program will be designed specifically
for your health status, goals, abilities, and
interests. A general exercise prescription will
consider the principles of conditioning and
include the following basics.
-Health Status Questionnaire and Physical Exam::Your
physician will perform a general physical exam and may
have you complete a questionnaire to determine if you
have any health issues that would limit your ability to
exercise or require modifications to your program
-Fitness Assessment and Evaluation:A fitness assessment
is the next step in designing your exercise prescription.
This assessment is used to establish a baseline of your
current fitness and help determine what sort of exercise
you can safely perform.

20. -Exercise Type:A big part of your exercise prescription is
what exercises you will do. A good prescription will
include a variety of exercises and a balanced routine to
build core strength, endurance, flexibility, and base
fitness first and then become much more specific to your
fitness goals.

21. -Exercise Parameters:The frequency, duration,
intensity, order, and progression are all considerations
that must be considered in any exercise program. Based
on your results and goals, these factors will be adapted
to your current fitness level and progress
Exercise Session Order and Progression: Your exercise
program will usually follow a similar order depending
on your training goals. All programs will begin with a
warm-up and end with a cool-down and stretching. The
rates of progression for new exercisers are generally
broken into three separate 6-week phases: (1) initial
conditioning, (2) fitness improvement, and (3) fitness
maintenance.
Exercise Modifications:A good exercise
prescription is adaptable and flexible and can be
modified often and efficiently while moving
toward your goals. Adjustments are a constant
and ongoing part of your exercise prescription
for the rest of your life.

23. Training methods
-Continuous training ( long ,slow distance training, high
intensity continuous training)
-Fartlek training
-Interval training
-Circuit training
-Weight training

24. Flexibility training
-plyometric training

32. Home work: Research and make notes on
the following
1. Periodization
2. Macrocycle
3. Mesocycle
4. Microcycle
5. Training session phases
6. General preparation
7. Specific preparation
8. Precompetition and preseason

33. cont
9. Competition phase and peak season
10.transition and off season

34. FITT principles
Frequency
Intensity
Time
type

35. Frequency: how often we train

36. Intensity: how hard we train

37. Time: how long we train

38. Type: what kind of training we do

39. Training program for a year
Periodization: dividing the train program into
different parts.
Pre-season
Peak season
Off season

40. Pre-season

41. Peak- season

42. Off- season

43. Planning individual training sessions
Warm- up
Development:
- Fitness training
- Skill development
warm-down

44. Consider the following when planning your
training program
The sport
Level of ability
Sport skill
Fitness needed
Individual background

45. cont
Sport principles
FITT principles
Types of training available
Training year