developing a proper training progam

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PLYOMETRIC & POWER TRAINING

Nurfarhana Mahatにより

Recovery and Performance in Sport

Cortes Mateus Cortes Mateusにより

developing a proper training progam

Risks/Injuries

No spotter/ no help

weight is too heavy and without help can cause injury

Improper training

not knowing what you're doing, hence, injuring yourself

Not properly stretching

tearing and/or pulling a muscle

Overtraining

overtraining

Ego lifting

improper form

Barriers

Sick/disease

certain diseases preventing certain exercises, being sick and working out can make the person more sick.

Insecurity

Overweight, Underweight, Social anxiety, lack of self confidence, germophobic

Funding

Can't afford

Location

Too far

Types of fitness

Muscular strength and endurance

Strength training, endurance training

Joint flexibility

Stretching, Yoga

Aneorobic

Heavy weight training

Cardiovascularity

Cardio (treadmill)

Design

power training

long rests with heavy weight exercises which helps develop power and strength

strength training

using resistance to work muscles to improve strength and develop muscle mass

plyometrics

bodyweight exercises that improve power

Isometrics

exercises where you hold a position under tension. Great way to build stability and strength

HIIT

high intensity interval training is a quick workout with very short rest used to burn fat and improve muscular endurance and cardiovascular system.

cross training

mixing workouts and training methods to have a balanced fitness plan and help achieve goals.

Compound exercise

works multiple muscles for muscle growth and efficient calorie burn

anaerobic exercise

short interval trainings to improve speed and power

aerobic exercise

helps body keep going. battles fatigue.

Training Principal's

Specificity

specifically training for your goal. for example if you're a high jumper then you want to specifically train your endurance and your vertical.

Recovery

getting appropriate rest to ensure that you're body doesn't suffer from exhaustion or overuse injuries

Variety

choosing what suits you best and whats makes you enjoy it the most

Overload

decreasing rest, increasing resistance, increasing intensity to help achieve overall goal

Regularity

being consistent and being motivated

Progression

slowly progressing towards your overall goal. taking little steps and training towards it.