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Chapter 3 (Preventing Injury (Match the type of training and the intensity…
Chapter 3
Principles of Training
Specificity: Making training specific to the sport or activity being played or performed, to the movements, muscles and energy systems which are used in that sport or activity.
Progressive Overload: Gradually increasing the amount of overload so that fitness gains occur, without the potential for injury. Overload involves gradually increasing the stress placed on the body during training.
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Tedium: The boredom that can occur when training the same way every time. Variety is needed in a training programme.
FIIT Principle: Used to increase the amount of work the body does, in order to achieve overload. FIIT stands for Frequency, Intensity, Time and Type.
Training Thresholds
Aerobic Training Zone: Training in the aerobic training zone allows the performer to develop their ability to work aerobically. it is 60-80% of your MHR.
Anaerobic Training Zone: Training in the Anaerobic training zone allows the performer to develop their ability to work anaerobically. It is 80-90 of your MHR.
Preventing Injury
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Stretch, but do not overstretch or bounce your stretches.
Use taping and bracing, where appropriate.
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Training Seasons
Pre-Season/Preparation
General aerobic fitness, through continuous training, interval training and Fartlek training.
General strength and muscular endurance, through weight training.
Training the components of fitness that are essential to success in their chosen sport or physical activity.
Practicing the skills and techniques that will prepare them for success in the competitive season ahead.
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