ISSA Unit 14 – Training principles

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1: Name and describe the Seven “Granddaddy” Laws with an example of each

1. Principle of Individual Differences. Each individual has unique attributes, limiting factors, and objectives. For example, foot profile.
2. Overcompensation Principle. A survival mechanism is built into the genetic code of the species. For example, flight or fight response.
3. The overload Principle is Related to the Overcompensation Principle. for example, increasing training volume.
4. SAID Principle Your muscles will adapt based on your training.
5. Use/Disuse Principle The principle of use disuse is for both training and cessation of training. The common phrase is “use it or lose it.” If you stress the body and its systems, eventually, it will adapt to meet the stress.
6. Specificity Principle, The Specificity Principle says that you must move from general/foundational training to specific/highly specialized training as your final objective (no matter whether optimum fitness and or athletic competition) comes closer.
7. GAS Principle GAS stands for General Adaptation Syndrome.

2: How are these laws significant in terms of program development?

They allow you to work in the best possible parameters by understanding natural limits and functions

3: In what way do eccentric contractions catalyze muscle growth?

Eccentric muscle action catalyzes muscle growth because more tension can be experienced through the eccentric/negative phase

4: Provide several methods that focus on eccentric-based training

Tempo training
Mixed method training
Beyond failure
Negative overloads

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5: What are 3 popular workout systems in the fitness market?

ABC Training.
Bigger Faster Stronger (BFS) workouts are designed for athletes and are set up in four-week waves/cycles.
CrossFit: CrossFit training concurrently trains powerlifting, aerobic exercise, bodyweight/gymnastic exercises, and Olympic weightlifting.

6: Give 3 of the principles that will help plan your training cycle

Principle of individual difference
Principle of overcompensation
SAID Principle

7: Give 3 principles for planning your training cycle with examples

1. Cycle Training Principle. e.g., training into cycles for power, body composition, or competition prep helps you circumvent injury while promoting adaptation
2. Split System Training Principle. e.g., workout week split into upper- versus lower body training.
3. Double or Triple-Split Training Principle. e.g., workout into two or three shorter training sessions per day.

8: List at least three of the principles to help you perform each exercise and provide an example of each principle

isolation Principle (all muscles act as stabilizers, synergists, antagonists, or agonists. e.g., bicep curls
Quality Training Principle, e.g., “perform the same amount of volume in less time. e.g., for hypertrophy
Continuous Tension Principle (maintain slow, continuous tension on muscles to maximize red fiber involvement). e.g., isometric training.

9: What is the FITT principle and its importance to fitness training

The FITT Principle relates to various forms of resistance training, emphasizing progressive adaptation, especially for beginners.

10: What is the five Rs principles?

• Range of Motion
• Resistance
• Repetition
• Rest
• Recovery

11: What is the definition of these, and provide the ideal rep range for each of the following using Table 14.8 (p.457) in your textbook:

Strength/power. Explosive force production: rep range: 7
Muscle hypertrophy. Muscle mass building: rep range: 10
Anaerobic strength endurance. High-intensity endurance: rep range: 16
Aerobic strength endurance. Steady-state endurance: 20

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