USATF LEVEL 2
1. Overload Principle: states that if adaptation is desired from
training, the training stimulus must be greater than that which the
body is accustomed to. Increases
in fitness levels must be preceded by overload. Of course
overload should not be achieved indiscriminately, but through a
planned, progressive process.
2. Principle of Reversibility: states that if the training stimulus
falls below that which the body is accustomed, a negative
adaptation occurs and fitness is lost.
3. Principle of Rest and Recovery Inclusion: states that rest and
recovery oppor- tunity is necessary to the adaptive process, and
that these must be included in the training program in a planned
fashion. The inclusion of rest and recovery should not be left to
chance, and a skilled coach knows how to rest certain body systems
,while training others so that time spent in non-training status is
minimized.
4. Principle of Adaptation: states that the body will adapt to any
stresses placed upon it in a manner that will enable it to better
handle subsequent stress of the same type. The adaptation
process exhibits the following two characteristics.
5. Principle of Specificity: states that adaptation is specific to the
stress or stimulus placed upon the body. The body will adapt in a
manner that enables it to better cope with similar stress in the
future, but the ability to deal with differing stresses remains
unchanged or may diminish. For this reason, it is crucial that the
training stimulus send a clear message to the body as to what
type of adaptation is desired. If stimuli serve conflicting messages,
positive adaptation will occur by chance only. Conflicting stimuli
seem to create mal-adaptation when sent within a timeframe of
approximately 24 hours. This implies that when conflicting stimuli
must be sent, they are best grouped in separate workout
sessions, in accordance with this timeframe.
, 6. Adaptation Time Frames: have a great effect on how we
design training. When the body is repeatedly subjected to stimuli of
the same type, adaptation is essentially complete within 21-28
days. After this time, adaptation is minimal. This seems to imply
changes in the training stimulus should occur periodically in
accordance with these time frames. Normally these changes take
the form of periodic shifts in training parameters. This is also the
basis for the typical month long training cycles we see in many
successful training programs.
7. Training Parameters are variables we manipulate in training
to produce desired adaptation. There are two primary
parameters we concern ourselves with when designing
training.:
8. Volume: is total the amount of training done over a period of
time.
9. Intensity: is the difficulty and degree of demand of training
done.
1. Overload Principle: states that if adaptation is desired from
training, the training stimulus must be greater than that which the
body is accustomed to. Increases
in fitness levels must be preceded by overload. Of course
overload should not be achieved indiscriminately, but through a
planned, progressive process.
2. Principle of Reversibility: states that if the training stimulus
falls below that which the body is accustomed, a negative
adaptation occurs and fitness is lost.
3. Principle of Rest and Recovery Inclusion: states that rest and
recovery oppor- tunity is necessary to the adaptive process, and
that these must be included in the training program in a planned
fashion. The inclusion of rest and recovery should not be left to
chance, and a skilled coach knows how to rest certain body systems
,while training others so that time spent in non-training status is
minimized.
4. Principle of Adaptation: states that the body will adapt to any
stresses placed upon it in a manner that will enable it to better
handle subsequent stress of the same type. The adaptation
process exhibits the following two characteristics.
5. Principle of Specificity: states that adaptation is specific to the
stress or stimulus placed upon the body. The body will adapt in a
manner that enables it to better cope with similar stress in the
future, but the ability to deal with differing stresses remains
unchanged or may diminish. For this reason, it is crucial that the
training stimulus send a clear message to the body as to what
type of adaptation is desired. If stimuli serve conflicting messages,
positive adaptation will occur by chance only. Conflicting stimuli
seem to create mal-adaptation when sent within a timeframe of
approximately 24 hours. This implies that when conflicting stimuli
must be sent, they are best grouped in separate workout
sessions, in accordance with this timeframe.
, 6. Adaptation Time Frames: have a great effect on how we
design training. When the body is repeatedly subjected to stimuli of
the same type, adaptation is essentially complete within 21-28
days. After this time, adaptation is minimal. This seems to imply
changes in the training stimulus should occur periodically in
accordance with these time frames. Normally these changes take
the form of periodic shifts in training parameters. This is also the
basis for the typical month long training cycles we see in many
successful training programs.
7. Training Parameters are variables we manipulate in training
to produce desired adaptation. There are two primary
parameters we concern ourselves with when designing
training.:
8. Volume: is total the amount of training done over a period of
time.
9. Intensity: is the difficulty and degree of demand of training
done.
