Fundamentals of Physical Training and Performance
Classified in Physical Education
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Training Definition
Training is a process with a time structure that serves to increase physical, psychological, and cognitive performance.
General Objectives of Training
- Utilitarian: Training that focuses on improving physical condition.
- Health: Training that aims to promote growth and maintain health.
- Psychological-social: Training that seeks to improve self-perception and strengthen social bonds.
The Principles of Training
- Individuality and Specificity: Any planning should be adapted to the individual and consider his or her needs, characteristics, and initial capacities.
- Adaptation and Overload: Improve by training more than you normally do. Push yourself; you must work hard.
- Continuity: Maintaining a consistent schedule.
- Progression: Gradually increase the amount of exercise you are doing.
- Volume: Total amount of exercise done.
- Intensity: The qualitative aspect of training.
- Exertion level: The result of the product of the volume and intensity of the physical exercise.
- Variation or Alternation: It is important to keep things varied to stop becoming bored (avoiding tedium).
- Recovery and Reversibility: Any improvement will reverse if you stop training. Just like anything, if you take a break, you will start to lose your skills.
Training Systems
A set of guidelines or ways of organizing each training session in order to achieve certain objectives:
- Continuous systems: Exercising continuously without breaks. There are two types: continuous and variable.
- Mixed training systems: Combine a period of exertion with periods of rest within a training session. There are two types: interval and repetition.
Training Methods
The different ways of applying the training systems in accordance with certain basic rules.
Benefits of Training
A training plan establishes a routine of regular and controlled exercise to ensure that the workout has lasting beneficial effects on the body.
Three Different Training Cycles
- Micro-cycle: A very short cycle.
- Meso-cycle: The mid-range cycle.
- Macro-cycle: A large cycle.