Means I must increase my training gradually, allowing my muscles to have more and more stress put on them. The workload should be increased only once some adaptations have occurred, so it is important for me to monitor my performance closely so I don’t put too much stress on my body too soon. If progression is too fast, then injury or burn out may occur, if progression is too slow, then staleness or boredom may set in. The term moderation is often used meaning that you should be realistic and reasonable about the demands you make of your body.OVERLOAD Means I must work harder than normal.
My body will then adapt to the extra work and I will become fitter and stronger. For my training programme to be of benefit I should feel some form of discomfort and stress. My body will then gradually adapt to the new level of work and so my level of fitness will improve. For example, distance runners must increase the distance they run, complete the run in a quicker time or run more often during the week.REVERSIBILITY Fitness cannot be stored for future use and your level of fitness is constantly changing. This means I will lose fitness if I become inactive. It only takes three or four weeks to get out of condition. If the muscles are not used they will atrophy or waste away.
This means I will then lose speed, power and strength. As a result serious sports performers today never lose their general fitness. We lose our aerobic fitness more easily than our anaerobic fitness. This is because the muscles quickly lose their ability to use oxygen.
VARIANCE Tedium, or boredom, must be avoided in training. I must make my training interesting and enjoyable, by using a variety of training methods. I will avoid over use injuries by changing the nature of my training, for example by running on different types of surface. Different types of strength training will result in different types of physiological adaptations.
This means that I must be specific with my training as it is a very important principle to take into account.Strength endurance programmes will stimulate aerobic adaptations within the muscle cell and also some neural adaptations. It is the adaptations to the nervous system that are largely responsible for the early strength gains experienced by the athlete. In order to improve my strength and fitness I need to work against some form of resistance, but in order to make my training programme as specific as possible I need to consider the following:The type of strength I want to develop-maximum strength, strength endurance or elastic strength. Which muscles groups I want to improve.
From this section I am going to try and develop my maximum strength by incorporating weights into my training programme. As rugby does not focus on one main muscle group I am going to try and improve my overall fitness. Before each session I will make sure I have a proper warm up and warm down WARM-UP Throughout my training program I must make sure that I warm up. My warm up will consist of jogging for a period of time. By gently raising your pulse you are beginning to increase your cardiac output and your rate of ventilation.Your vasomotor center is making sure that the blood is being distributed to the working muscles. The combined effect is to increase the amount of oxygen being delivered to the muscle cells, which will help to reduce the oxygen deficit when you start your activity for real. Each warm up may vary, as how long I jog for will depend on the temperature, longer if it is a colder day.
This is to get my heart rate up and to get the blood circulating. The warm up will not be as long on a hotter day because the body will not take as long to warm up. When I am warm, I will stretch out the muscles I am going to use including triceps, biceps, hamstrings, quadriceps, gastronomies, deltoids, latissimus dorsi and abdominal.I will hold each stretch for 8-10 seconds. THE WARM UP 1.
Start with a little jogging this will gently raise your heart rate to about 120 beat/min 2. Next, I will stretch all the main joints but will pay particular attention to the joints and muscles that will be most active. 3. Then I will practice for the training activity with the movement patterns that will be performed. Helps prepare you mentally Increases heart rate and blood flow Warms muscles and makes them more flexible Warms and loosens joints Reduces the risk of injury to the muscles and joints.
WARM DOWNAfter each session I will warm down by doing some light jogging and stretching to the muscles I have used during the training. Your body also returns to its normal state more quickly if you perform some light exercise during the recovering period. The increased flow helps flush out waste products such as lactic acid and carbon dioxide, reducing your overall recovery time. When muscle action stops suddenly the amount of blood returning to the heart drops dramatically.This in turn reduces the stroke volume and causes a drop in blood pressure, making the athlete feel dizzy and light-headed. A cool-down allows the muscles to return to their normal temperature slowly because a sudden drop in temperature could cause muscle damage.
A warm down is very important as it aids recovery and helps to prevent muscle soreness and injury so I will need to make sure I have a proper warm down after each training session.