1. Example Principle of Efective Charge
A beginner a bit experienced only need to work over 50-60% of their maximum to build strength while a football player or a basketball player will need to work over 70-75%.
2. Example Principle of Progression of the Load
Run 15' at 9 km/h and after one month, run 25' at 12 km/h.
3. Example Principle of Variety
To do weights 1 months; then, to do abdominal other 1 months and after that, to run 30' every day for one month. These repetitions would be alternated every year.
4. Example Principle of Supercompensation
You do weights during 20 minutes and after that, you rest 10'. The break is half of the time that you use to do the activity.
5. Example Principle of Repetition and Continuity
Walking 5 km at 7 km/h every week. After walk, to stretch 10'.
6. Example Reverse and Action Principle
Walking 30' at 7 km/h every week, but with a rest of 3 days every 2 weeks.
7. Example Principle of Periodization
To do a microcycle: Run 20' at 12 km/h every week.
8. Example Principle of Individuality
A teenager can runs 40 m in 8s but an athlete like Usain Bolt, can runs 100 m in less than 10s.
9. Example Principle of Multilateralism
Running and stretching arms are the best training for a basketball player.
BASIC PRINCIPLES OF TRAINING. 4º ESO
The basic principles for the development of physical condition, also known as methodological principles of training, are based on biological, psychological and pedagogical.
It is of most importance to base the planning and execution of sports programming on these principles, as the success of our workout will depend largely on their proper implementation.
To improve the physical condition, you must pass through a well planned training course. That is, during training you experience physiological, morphological and functional adaptations. Resulting in increased physical performance. You must respect the following principles to check that those changes experienced by the human body are appropriate and do not harm (injure) or impair (endanger) the health or physical condition:
- - Principle of effective charge:
For the training to have positive effects, the body must endure the appropriate physiological conditions. It is necessary that the intensity of the work load exceeds the minimum level or there will be no effect. There is also a maximum level of tolerance which, if exceeded, can be harmful to health and lead to overtraining. The minimum and maximum for each person vary depending on their level of training. For example, a beginner may only need to work 40% of their maximum to build strength while a trained athlete will need to work over 70%.
- - Principle of progression of the load:
Also called Principle of Gradual Load Increase and indicates that the work load must be raised gradually. If you always train at the same level, your body adapts to that effort and your physical performance does not improve and may even worsen. A person who wants to improve their physical condition must increase the load levels for the results to remain positive. There can be two types of load increases: 1) Monotonic which is a steady increase without any decrease. The load increases continuously but not necessarily at the same pace. 2) Non-monotonic which is increasing in fluctuations. Sometimes the load level lessens and then grows, leading to wave or shock training.
Generally, increasing the load must be done as follows: first, increasing the frequency of workouts, then the volume per training unit and finally the intensity of the workout.
- - Principle of Variety:
Training requires many hours of work with continued increases in load and lots of repetitions of different exercises. Some athletes complete over 1500 hours of training per year. They must apply a wide range of varied exercises because repeating the same exercises causes monotony and stagnation. It is important not only to periodically change the exercises but also to vary other elements such as the weight of the load and the means used.
The training principles discussed so far are needed to start the body’s adapatation to physical labor and thus obtaining the first results in improved physical condition. However, if we want to make sure that improvement continues, we must also look at the training process along with other principles such as:
4.-Principle of optimal relationship between load and recovery:
Work and rest are closely associated in training. The physiological phenomenon that explains this is called supercompensation, or, the principle of supercompensation. This principle states that you need a rest or recovery time after each workout, both within a single session and between multiple sessions of training. Depending on how you apply these breaks you can experience: increased performance (positive supercompensation when using appropriate breaks), no effect (zero supercompensation when breaks are used too long and the effects of earlier work have disappeard), or declined performance (negative supercompensation when the breaks are very short and the body doesn’t have time to recover). Recovery times are influenced by the intensity of the workouts and the type of training applied. The rest needed is different when working aerobic endurance, exercising maximum strength, endurance, anaerobic lactic and so on.
5.-The principle of repetition and continuity:
This principle states that repeated actions are necessary to achieve improvements in performance and ensures repeated fixation of habits, skills and knowledge. So, without repition and continuity in training sessions, physical development would be impossible. To improve and maintain fitness, the body needs time to undergo metabolic, morphological and structural adaptations.
6.-Reverse action principle:
This principle states that the effects of training are reversible. This means that most of the changes achieved through long hours of training may be lost during periods of inactivity, especially an illness requiring bed rest. One week of inactivity can cause an athlete to lose up to 10% of their weekly fitness total. The loss rate is different in different physical abilities; resistance and strength-resistance can be lost more rapidly than the performance of speed of maximum force. Therefore, athletes are not recommended to take long breaks or are recommended to perform other sports activities while on vacation. Finally, when an athlete comes from a period of inactivity, their performance levels have slowed, so they must work at first to regain their previous levels. From there, they can continue with the set schedule.
7.-The principle of periodization:
The different phases of the adaptation process are: growth, stabilization and decline. The process requires training to be structured in different cycles of different sizes.
Long cycles are called macrocycles with preparatory periods (competitive and transition), medium cycles are called mesocycles and short cycles are called microcycles. One can say that the basic unit of training is the work session. A microcycle is a small set of days, usually corresponding to a week, with a common work goal. A mesocycle is usually one month and a macrocycle is a set of mesocycles
usually corresponding to midseason in sports that have major competitions in winter and summer. For other athletes, a macrocycle corresponds to an entire season or even a set of seasons as an Olympic cycle.
8.-The principle of individuality:
Each person has a different response to the training process due to issues related to:
Genetics: the muscle fiber composition, size of the heart, biotype, etc.. vary from person to person.
Age: Training children is very different than training older people.
Rest and Food Habits: People who sleep and eat differently will have different reactions to the same training.
Aspects such as gender, fitness level and motivation influence training (as well as aspects such as temperature, altitude, emotional stress, etc..)
Therefore we can say that we should make training completely individualized for each person and that it is very difficult to establish a homogenous training session for a group of people.
9.-The principle of specialization / multilateralism:
The training process in children and young people requires a broad base of multilateral work that will train and prepare them for their sporting future. As the athlete matures, this generic work should decrease in favor of a greater importance on specific training. (For example, exercises that target a specific muscle necessary for the particular sport. Running is not the best training for a swimmer, etc.)
10 The principle of transference
The Transfer Principle suggests that learning and performing one activity affects the performance of related skills and activities. This principle is essential for designing practice strategies that have the greatest positive impact on competitive performance. Correctly applying this principle saves valuable training time while accelerating result
