TRAINING LOAD AND COMPONENTS
- Recovery: is the amount of time between doing two exercise that you need to take to be able to recover after doing an exercise. If you are aweightlifter after pulling up 100 kilos you will need a bit of time to rest.
- Density: it refers to the proportion between exercise time and rest time. If you do explosive strength the density will be low and if you work on stamina it will be high. So if you run 30 minuts and rest 10 the density wil be 75 per cent.
- Duration: it refers to the time you have been doing the exercise. We use time units to measure it. Depending on what skill are you working the duration will vary . If you work on exercises tat involve the explosive strength the duration will be lower than if you are working on stamina. If you run for 30 minutes that's the duration.
- Repetitions:is when you repeat an exercise one or more times. A series is the amount of time that you do an exercise or a group of exercise non-stop. If you are a weightlifter and you lift five kilos you will have to do it a lot of times or a lot of repetitions.
To be able to speak about the threshold law by Arnold Schultz we have to say first what is the threshold, that is the basic ability someone has that is going to condition it and is gonna change the degree of intensity. The threshold law says that functional adaptation happens because of the assimilation of stimulus. It also says that everyone have their own threshold. It uses this fact to say that depending on where is your threshold the exercise may produce and improvement or not. I f you do a exercise with a intensity very lower than your threshld it won´t do much, if you do it at the lewel of intensity of your threshold it will make an improvement and if you do it at a very higher intensity level than your threshold there are high chances that you will get injured.
FNP FOR HAMSTRINGS AND QUADRICEPS
GENERAL SYNDROME
OF ADAPTATION
EXAMPLE OF THE GENERAL SYNDROME OF ADAPTATION
FNP also known as neuromuscular facilitation technique is a stretching technique where you use passive stretching to be able to improve your stretching abalities.It is made of 4 parts.
- The first part consists of 30 seconds of passive stretching.
- Then you do passive isometric contractions for between 6 and 8 seconds.
- Then you rest for a bit of time.
- Afterwords you do another time passive stretching.
Although FNP started as n injury recoverment method, due to the it's great improvements on flexibility now it is also a great training method.
1.Lay in the ground while someone pushes one of your legs as high as possible.Your leg has to be straight and whenever your other legs starts bending he stops pushing and maintains the position for 20-30 seconds.
2.Try to move your leg towards the ground while someone is trying to maintain your position. The leg has to be straight. you do this for 6-8 second
3-Rest a bit.
4- Do back the first ecercise
.
1. Go near a wall and support on it while someone is bending your leg. If you have a great flexibility tell your mate to push your knee up. Keep the position for 20-30 seconds.
2. While your teammate is garbbing your feet try to move your leg downwards while he tries to keep the posiition. Do this for 6-8 seconds.
3.Rest for a bit
4. Do back the first exercise
The general syndrome of adaptation is the reaction of someone´s body to stress. It was described by Hans Seyle in 1939. It is composed of three parts or stages .
- Alarm reaction: it is the reaction that we have when the initial phase of stress takes place.
- Stage of resistance: is the part where we adapt to the stress, so if the stress continues the body adapts to it as a normal thing.
- Stage of exhaustion: due to the stress not disappearing our body starts to develop an immunity to the stress.
Imagine that you decide to go start running. One of the main stress that you willl feel when you are running is that you will feel tired so what will happen is that.
- In the alarm reaction, due to you not being used to running it will cost you a lot to run a few kilometers, and the relation between running time and recovery time will be high.
- In the stage of resistance you have been running for more than a month, you are able to run a lot without having to rest so the relation between running time and recovery time will be low
- Finally in the exhaustion stage, you have improved your stamina and you are able to run at more speed and for more time having to rest very few rest time.
Physical condition
Training principles of Zintl
Zintls principles consists of:
- Ones that start the adaptation:
-Principles of an effective stimulus on the charge
-Principles of the progression
-Principles of variety:
- the ones that guarantee the adaptation:
-Principles of optimal relation between charge and recovery
-Principles of repetition and continuation.
-Principles of periodization.
- the ones that do an specific control to the adaptation:
-Principles of individuality and age adaptation
- Principles of progressive specialization
-Principles of variation
Training principles
Classification of Oliver's training principles
TRAINING LOAD AND COMPONENTS
Before speaking about Oliver and Zintl we have to say first what's the definition of training principle. Training principles are defined as the general rules that are applied in any type of sports training, or that happened by applying an stress to the human body.
- Training load helps you analyze how useful have been your trainings and how much charge you have after doing the exercise. There are some components:
-Intensity: it is the strength of the stimulus that produces the strength. If you are a weightlifter a high intensity exercise will be pulling up 100 kilos and a low intensity one will be pulling up 5 km.
-Volume: is the amount of exercise that you do. If you go cycling and do 20km that will be your volume.
Oliver established some categories to be able to classify the training principles:
- Principles related to physical aconditioning: these are the principles of charge, gradualness and progresion. An improvement will me made by progressively adding charge of ecercise, by continiuty by varying the exercises and by what is the orientation of the training.
- Principles related to the system that the exercise or the stress affects:and improvement will be made by changing the system that it affects and alternating exercises of different types of abilities,by doing exercise that progress at the level of specialization and by doing high level specialization exercises in general
- Principles related to the answer to the stress: by individualizing the exercises, we are able to find exercises that suits are bodies better, by analasing our performance, adapting our exercises and training load, consider facts such as our age weight and length.
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