I have asked you to reflect upon the training principles of specificity, overload, recovery and adaptation. Today I would like you to consider other training principles.
Using any of the articles you have stored and/or this NZIHF article Training Principles for Personal Training I would like you to ensure you have the following in your blog:
Training method(s):
Goal you are working on in this session:
Which of the following training principles did you apply in this session (detail/explain HOW you applied the principle)
Variety, Individualisation, Progressive Overload.
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ReplyDelete09/09/2019
DeleteFor the session the method of training used was weight training otherwise known as resistance training. The component used was muscular strength and this session targetted my upper body muscles in particular my biceps, trapezius and also a bit of my latissimus dorsi. The workout for the day consisted of; 3 part bicep barbell curl (8 reps), lateral raises (6-8 reps), arm curl and press (8 reps), Bicep curls (8 reps), shoulder press machine and 1 ½ bicep curls (8 reps).
Variety was used in my workout by using or performing different exercises to target two major muscles. Variety is a principle that allows overload to be used effectively. This is because your muscles are introduced to stimuli that a progressively challenging. Also variety is expressed as different exercises, by using a variety of exercises, workouts will become different and less repetitive and boring. I used variety by using a variety of exercises to stress my bicep and shoulder muscles, this for me allowed me to target specific areas of my bicep. For example the 3 part bicep barbell curl, for the first part of the exercise I lift only from my legs to the bottom of my chest, the second part I lift from my lower chest to the top of my chest, and finally I perform the whole bicep curl from my legs to the top of my chest. This works on the lower part of the bicep, the middle and the top.
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ReplyDeleteMethod of training:
ReplyDeleteUpper body strength
I used Variety in yesterday's training by using two methods of training, weight training and calisthenics.By using different training exercises as it works on different muscles groups. 3sets of 8 with every excise on weight training and 3sets of 20 for calisthenics. After that had an orange and sandwiches for protein and energy. Also using 24h to 48h of recovery use to rest the muscles so they can restore the fibre the has been torn away. So I rest now till our next training on thursday and do the same method of training but increase in weights mass as I’m using to target strength and not power. Because Wednesday training we are doing HIT(high intensity training) using mostly body weight so calisthenics. So I’ll set my upper body and work on interval training for legs so I can do my upper body strength on thrusday.
Your knowledge is growing with each training session and reflection Nahana. I can also see that you are starting to use that knowledge you are gaining to plan over the week Nahana. Ka rawe. Another area of growth are increasing levels of focus and motivation - both aspects from Sport Psychology.
DeleteI used a Variety of training methods by combining two methods of training, weight training and calisthenics. By using different training exercises, it works on different muscle groups. I did 3 sets of 8 reps with every exercise on weight training and 3 sets of 20-40 for calisthenics. After that I had a chicken sandwich, since there is meat in the sandwich there is protein and that is good for after a workout. Now I rest till our next training on thursday and do the same method of training as my muscles have rested and re covered. On wednesdays training we are doing HIT (High intensity training) using body weight. So the next day my upper body has rested and now I can target my upper body again and work on my interval training for legs on thursday.
ReplyDeleteI can see that you are starting to inter relate the biophysical knowledge you are gaining in to plan over the week Phoenix. Ensure you clearly understand the difference between a training method and the way you apply the training principles within each method.
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ReplyDeleteThe method of training i used was calisthenics to improve my core muscular endurance. In my session I discovered the training principle of reversibility. After coming back from a week long break from my core training at UNISS and limiting myself to only one core training I felt like I lost the gains of my core muscle endurance that I previously gained before I left . Then when I returned to school and started my week of training again I saw that I really struggled doing a simple exercise like sit ups.
ReplyDeleteIn a way, I'm glad you experienced reversibility Ameyah. Perhaps that will really make you understand that if you take a break from training you will lose the (sometimes all) gains you have made. It is always a good idea to prioritise your training goals and train the fitness component you are weakest in. Then you can focus on that fitness component the most (train most frequently). Once you have met your goal then you can lower the frequency to maintain those gains.
DeleteOn September 9, I did upper body muscular strength and core training. I applied interval training to my workout because throughout my sets and reps I was able to get a rest throughout each exercise. I used a variety of training, resistance training and upper body calisthenics. I 3 sets of 40 Calisthenics then I did 3 sets of 8 reps in the upper body weight training. After my workout I had a pork sandwich, a chocolate calcium an Oranga piece offered by Whaea Ruth and also a Banana. After the workout when I was eating, I could tell that my workout was effective because my body was wanting food. The next time I do upper body calisthenics and resistance training I am aiming on my interval training.
ReplyDeleteA more coherent explanation demonstrating better understanding of the difference between training methods (weight training and calisthenics) and training principles. I would like you to re-examine the principle of variety so that you can explain HOW you used it in this training and WHY.
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ReplyDeleteMethod of training: calisthenics.
ReplyDeleteMy goal that I was working on was core muscular endurance. In this training session the training principle I applied was maintenance. while I was doing each exercise I made sure I maintained the intensity and frequency at the same level. The reason why I applied this training principle is because I need to keep my fitness level maintained or higher, if I don't then this can push my fitness level back.
The training I used was variety, I focused on weight training to improve my upper body strength and calisthenics to improve on my core muscle strength. By using different training exercises, it works on different muscle groups such as my triceps, biceps, trapezius, pectorals,latissimus Dorsi and my abs. I did 3 sets of 8 reps with every exercise on weight training and 3 sets of 20-40 for calisthenics. After that I had a chicken sandwich, since there is meat in the sandwich there is protein and that is good for after a workout. Now I rest till our next training on thursday and do the same method of training as my muscles have rested and re covered. On wednesdays training we are doing HIT (High intensity training) using body weight. So the next day my upper body has rested and now I can target my upper body again and work on my interval training for legs on thursday.
ReplyDeleteIn my training I used calisthenics and plyometrics as my method of training. While exercising I used rest and recovering as my training method. My goal for that session was to strengthen my core muscles.I also wanted to improve my lower body muscles. I used rest and recovering in my session after doing intense workouts. This was seen when I focused on my core and did the plank for 20 seconds each side. I felt my body shaking as it was not used to this workout and having to do this exercise with high intensity the body is allowed to adapt to the stress associated with exercise, replenishes muscle glycogen and provides time for the body tissue to repair.
ReplyDeleteHmmm... this post does not convince me you understand how you choose and use training methods to target specific fitness components, nor how to apply training principles within a training method to gain maximum improvement Tiane.
Delete09/09/19
ReplyDeleteThe method of training; I combined weight training and plyometrics in this lesson. This session I was working on one of my goals of improving my lower body muscular power.
I applied Variety and Individualisation in today's training session by using two different methods of training. I applied this principle by giving myself a variety of different exercises to target different muscles so that I can get closer to my goal by utilising every lesson to the most and to help ensure optimal adaptation occurs. I used variety so that I didn't get bored by doing the same exercises every time I workout a certain muscle group. I also used variety so that I wasn't overusing the same exercises and to maintain muscle growth by introducing foreign exercises and movements to my muscles to make them uncomfortable ensuring physiological adaptations in the muscle.
I used individualisation in my training session by making my workout session different to everyone else's because I personalised it for myself. This was so that the workout could benefit me more than if I had just copied a workout routine from online. I did this by combining weight training, and plyometrics for lower body muscular power.
This post not only demonstrated understanding of how you select training methods to target a specific fitness component but also how/why you apply a training principle within that method.You also communicated your understanding well (coherence)
DeleteMethod of training:
ReplyDeleteI used the training principle variety by doing diffrent types of exercises that target the same muscle so I wouldn’t get bored of doing the same thing. An example of this in my training was doing low incline dumbbell instead of the same old bench press.
I used Specificity training for improving muscular muscular strength in the upper body. This was used by how i made the training specific to myself. For an example when doing 6-8 reps, they would be slow and controlled.
I applied the training principle individualisation to my workout by doing specific exercises that would benefit me best, wish a mixture of diffrent shoulder exercises.
I applied overload by using an ideal weight that best fit me in order to receive a positive adaptation. For an example I choose the heaviest weight for strength training so that I could only do 6-8 reps for 3 sets.
Method, component, exercise.