Fitness cannot be stored for future use. It will disappear if training stops. It takes only three to four weeks for the body to get out of condition. For example, strength training makes the muscles thicken. This is called hypertrophy. If the training stops, the muscle shrinks, leading to atrophy. Therefore, to maintain any improvements, exercise or training has to be repeated regularly. Training is a process based on principles which try to improve physical fitness and motor skills. It involves a balance between work, rest and recovery. Without proper rest, over training and burnout can occur. This, in time, causes performance and motivation to decrease. We all have some natural ability in sport. However, ability alone is not enough. Therefore, for steady progress and to avoid injury, the basic principles should be followed in planning an effective training programme. These five principles are designed to guide the achievement of fitness in a safe way. – Specificity – train for our own particular sport. – Progression – increase training gradually. – Overload – work harder than normal. – Reversibility – we lose fitness if we stop training. – Variation – make training interesting. The body needs time to recover and adapt to training. Therefore, the stress placed on the body must be gradual or progressive. If the stress is built up too quickly, the risk of injury is great; also, if the challenge is too difficult, it could lead to demotivation. The body training threshold informs us when training is at the optimal level. Progressive loading, with the right amount of rest period for recovery, should result in performance improvement. Training must be varied to avoid tedium (boredom). This is done by using a variety of different training methods to keep the enthusiasm and motivation. For example, follow a long workout with a short one, a high intensive session with a relaxed one, or a high-speed session with a slow one. Varying training methods also helps to avoid injuries. Principles of training Principle of specificity Principle of progression Principle of overload The body will adapt to extra stress, therefore allowing the systems to work harder than normal will increase fitness. This is done by basing the training on the FITT principle, which is increasing Frequency, Intensity and Time for the Type of activity or exercise. For example, running more times per week, completing the run in a shorter time or increasing the distance, will aid in improving aerobic fitness. Each method will overload the aerobic system, which will gradually adapt to cope with the overload, hereby improving fitness. Principle of reversibility Principle of variation This is choosing the right training for the sport or precise exercise for specific muscle groups. The type of training or exercise must be right for the type of improvement we need. Training should focus on the physiological and the psychological factors special to the activity for which the person is being trained. For example, sprinters must include a lot of speed work in their training to develop their fast-twitch muscle fibres.
‘Stop romanticizing Pinoy resilience’ Lights inside SMX hall flicker as Duterte rants vs Ayala, Pangilinan anew MOST READ Volcano watch: Island fissures steaming, lake water receding Scientists seek rare species survivors amid Australia flames Ferrer’s five treys carry Ginebra to first win Carpio hits red carpet treatment for China Coast Guard PLAY LIST 02:14Carpio hits red carpet treatment for China Coast Guard02:56NCRPO pledges to donate P3.5 million to victims of Taal eruption00:56Heavy rain brings some relief in Australia02:37Calm moments allow Taal folks some respite03:23Negosyo sa Tagaytay City, bagsak sa pag-aalboroto ng Bulkang Taal01:13Christian Standhardinger wins PBA Best Player award Truck driver killed in Davao del Sur road accident LATEST STORIES Jo Koy draws ire for cutting through Cebu City traffic with ‘wang-wang’ BIÑAN — There’s no way to sugarcoat it: Phoenix coach Louie Alas feels like he’s babysitting.ADVERTISEMENT In fight vs corruption, Duterte now points to Ayala, MVP companies as ‘big fish’ Green group flags ‘overkill’ use of plastic banderitas in Manila Sto. Niño feast “Sad to say, I feel like I’m taking care of children,” he said following the Fuel Masters’ 115-120 overtime defeat to NLEX on Friday.Alas was inconsolable after the Fuel Masters’ latest loss, calling them out for their “immaturity” as they dropped to 2-2 in the 2018 2018 PBA Commissioner’s Cup.FEATURED STORIESSPORTSGinebra beats Meralco again to capture PBA Governors’ Cup titleSPORTSAfter winning title, time for LA Tenorio to give back to Batangas folkSPORTSTim Cone, Ginebra set their sights on elusive All-Filipino crown“That was really our problem, our immaturity,” said Alas, who was on his players’ ears in the post-game huddle, desperately trying to emphasize the importance of taking the game one possession at a time.“I was telling them that we can’t think that what happened to us last conference will happen again. But that’s exactly what’s happening, it’s like a roller coaster.” P16.5-M worth of aid provided for Taal Volcano eruption victims — NDRRMC View comments Alas singled out Phoenix import James White, whom Alas feels is threatened by the presence of Eugene Phelps who be the team’s import for the season-ending Governors’ Cup.“I got an import who is very obedient and coachable. But the coaching staff are telling me that with our import for next conference here, James’ performance has dipped down. But I told James that he is my import. Whatever his confidence is, he shouldn’t change it,” he said.But the problem isn’t limited to White only with Alas also acknowledging that his veterans are aat fault.Not one to relish on moral victories, the bench tactician has laid down the challenge to his players as the Fuel Masters eye to bounce back against Ginebra next Sunday.“All of the winnable games, we should win those. We can’t be ok that we just fought. We can’t be arguing every game what went wrong because we know there are defensive rules that weren’t followed. You can’t always make an excuse on immaturity or lack of concentration,” he said.ADVERTISEMENT Don’t miss out on the latest news and information. “I can take losing because of my game plan, but I can’t accept that we lost because we didn’t do what we’re supposed to do.”Sports Related Videospowered by AdSparcRead Next
Gonzalo Higuain in action for Napoli 1 Football stats experts WhoScored.com take a look at a rumoured Chelsea transfer target. For more Chelsea stats, check out WhoScored’s Blues page.One of the worst kept secrets in football was finally announced on Monday afternoon as Chelsea confirmed that Antonio Conte would take over the Stamford Bridge reins upon the culmination of Euro 2016. The Italian had been heavily linked with a switch to London in recent weeks, with it more a matter of when, not if, the Blues would appoint Conte as their new manager. As one might expect, gossip columns have been quick to point out a list of potential transfer targets in Serie A that Chelsea’s incoming boss could move for in the summer.One of those recently linked with a switch to Stamford Bridge is Napoli frontman Gonzalo Higuain. The Argentine’s 30 league goals this season – more than any other player in Italy’s top flight – has helped return a WhoScored.com rating of 7.69, the joint-best in Serie A. While Napoli will be keen to retain the services of their star striker, Higuain has long been linked with a move to England and at 28 years of age, there may not be as good a chance as now to ply his trade in the Premier League.It comes at a time when Chelsea are expected to overhaul their attack this coming transfer window. Diego Costa, despite a clear upturn in form, is rumoured to have his heart set on a return to Spain, while Loic Remy, Alexandre Pato and Falcao are all set to depart the Blues at the end of the season. Indeed, their respective departures would leave Chelsea short of offensive options, with Higuain now supposedly topping the club’s most wanted list.The Argentina international has been attracting interest from across the continent this season and should Napoli reluctantly agree to sell, he would have his fair share of potential suitors. An average of 5.4 shots per game is the most of all players in Serie A this season and highlights an unwavering confidence to continuously try his luck against the opposition. It’s clearly a tack that works as his goal return suggests and is a facet of his game that would certainly appeal to Conte.With the creative personnel operating in the final third for Chelsea, it’s fair to say the chances would be readily created for Higuain, who would gobble them up. The Napoli striker has scored more clear-cut goalscoring chances (17) than any other player in Serie A this season, accentuating his statistically calculated WhoScored.com strength of ‘finishing’. Yet, Higuain is hardly a striker who will simply wait for the opportunities to be presented to him, but rather work hard off the ball in order to bring others into play and work the channels as his number of key passes (1.4) and successful dribbles per game (1.5) highlights.Conte is rumoured to be prepared to set his side up in a 3-5-2 formation when he does take charge of Chelsea, meaning Higuain will need to maximise his off the ball form in order to help create space and chances for his teammates. However, if his performances for Napoli are anything to go by, he will be capable of performing the duties needed of him should Conte indeed opt for a three-man backline or a more familiar 4-2-3-1 formation.With the striker now set for a four-match ban following his red card in the 3-1 defeat Udinese at the weekend, it’s possible to think he may well have played his last game for the club. If Chelsea indeed firm up their reported interest in Higuain, even if he does cost a fair bit to sign, they will have themselves a striker more than capable of firing the club back to domestic glory.For more stats on Gonzalo Higuain, click here to view his WhoScored.com player page