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ESSA, Fitness Australia and Sports medicine Australia

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Overload- increasing the volume or intensity of training over time to stimulate training adaptations
Specificity-using a type of training program specific to ones chosen sport/parts of the body that want to be improved
Progression-systematic application of overload to promote long term benefits or too prepare an athlete for a specific event
Diminishing Returns-a leveling off in training performance after long training periods
Reversibility- the loss of training induced adaptations due to a decrease in training

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Overload-

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To Stress or do an excessive amount of

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Progression - Moving beyond a certain point, increasing an amount

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Progression - Moving beyond a certain point, increasing an amount

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- decreased performance over a 1-2 week period
- Increased resting heart rate or blood pressure or both
- Decreased body weight
- Reduced or loss of appetite
- Nausea
- Disturbed sleep patterns and inability to attain restful sleep
- Muscle soreness and fatigue
- General irritability and altered moods

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Frequency
Intensity
Time
Type
The principle is used to create effective and balanced training programs and reduces the chance of injury

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Periodisation is placing different types of training into planned cycles to allow athletes too maintain interest and focus on goals, avoid burnout and overtraining and to evaluate progress

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Macrocycles are the entire training program and provide an overview of all the training needed to reach a certain outcome. Mesocycles are smaller time periods dedicated to improving a specific goal. Microcycles represent the smallest period in a training program based on different training variables.

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Symptoms of overtraining include fatigue, inability to maintain the usual exercise intensity and excessive muscle soreness

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Periodisation is the systematic planning of athletic or physical training. The aim is to reach the best possible performance in the most important competition of the year. It involves progressive cycling of various aspects of a training program during a specific period.

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Periodisation is the systematic planning of athletic or physical training. The aim is to reach the best possible performance in the most important competition of the year. It involves progressive cycling of various aspects of a training program during a specific period.

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	o Overload		○ The program's variables are manipulated over time to impose a continual physical overload on the systems being trained	o Specificity		○ Exercise must relate to the desired training outcomes	o Progression		○ Systematic overload to promote long-term benefits or prepare an athletic individual for a specific event.	o Diminishing returns		○ The rate of fitness improvement decreases over time	o Reversibility		○ Loss of adaptions that were created through training due to not doing it

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	o Overload		○ The program's variables are manipulated over time to impose a continual physical overload on the systems being trained	o Specificity		○ Exercise must relate to the desired training outcomes	o Progression		○ Systematic overload to promote long-term benefits or prepare an athletic individual for a specific event.	o Diminishing returns		○ The rate of fitness improvement decreases over time	o Reversibility		○ Loss of adaptions that were created through training due to not doing it

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Overload

The program's variables are manipulated over time to impose a continual physical overload on the systems being trained

Specificity

Exercise must relate to the desired training outcomes

Progression

Systematic overload to promote long-term benefits or prepare an athletic individual for a specific event.

Diminishing returns

The rate of fitness improvement decreases over time

Reversibility

Loss of adaptions that were created through training due to not doing i

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DOMS is the result of microtrauma or microtears in the myfibrils of the muscle. It causes fluid accumulation within the muscle compartment. The symptoms can be reduced by reducing training volume, starting training at lower intensities for beginners and by controlling exercise volumes and allowing adequate rest periods between training sessions of the same muscle group

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A typical periodized training program consists of macrocycles (largest division of time - relates to the achievement of one overarching goal for overall training cycle), mesocycles (smaller time periods of training blocks to develop different components of fitness) and microcycles (the smallest period in a training program based on specific recurring units of
training that are often lasting for one week at a time)