https://www.healthline.com/health/principle-of-specificity#:~:text=Specificity%20refers%20to%20performing%20training,overall%20cardiovascular%20and%20muscular%20strength.

https://www.bbc.co.uk/bitesize/guides/zpfpv4j/revision/1#:~:text=Progression%20%2D%20training%20should%20progressively%20become,performance%20or%2C%20worse%2C%20injury.

https://www.crossfitinvictus.com/blog/the-overload-principle/

https://study.com/academy/lesson/reversibility-principle-in-sports-training-definition-example.html#:~:text=The%20principle%20of%20reversibility%20in%20fitness%20states%20that%20a%20person,when%20a%20person%20resumes%20training.

https://members.believeperform.com/individual-differences-in-sport/

Frequency - The F stands for frequency and means how often a person will train for. This will mean how many times do they go to the gym in a week or how much they train a week. The more frequently an athlete trains, the better the performance will be.

Intensity - The I stands for intensity and means how hard an athlete trains for. This will mean how hard they train in every session and do they push their body to the limit. The more intense the sessions are, the better the athlete will become.

Time - The first T stands for Time and means how long they train for. This will mean how long the sessions are and how long is each exercise or drill. The longer the session is the more areas an athlete can improve on.

Type - The final principle and second T stands for Type and means what type of training does an athlete do. This will mean does an athlete do fartlek training, continuous training, interval etc. Doing the specific type of training that is beneficial to the sport means the outcome will be better for the athlete to excel in their sport.

https://www.physio-pedia.com/FITT_Principle

A microcycle is a type of training program that involves 2-3 days of hard intense training followed by the same amount of rest days. An example of this is a gym workout as you may do different workouts in a few days then take the rest of the week to recover.

A mescocycle is a type of training that involves a month of training where the first three weeks are primarily hard intense training and the fourth and final week is focused on resting and recovering. An example of this would be for a marathon runner. This would include going on runs everyday a month before the marathon but everyday leading up to the race, the runner would increase the distance by a few kilometres until they are comfortable and confident to run the full marathon. Afterwards the fourth week will be to rest and recover from the training.

A macrocycle is a type of training that involves a whole season. A macrocycle is broken up into three sections which are preparation, competitive and transition. The preparation should take up 60%-75% of the macrocycle.

A good video to watch is here: https://www.youtube.com/watch?v=xyWPkA92UKc

https://www.barnesfitness.co.uk/wp-content/uploads/2013/09/BF-Physical-Activity-Readiness-Questionnaire.pdf

Informed Consent - An Informed Consent is a form that a person is informed of that highlights the potential risks they may be exposed to if they do a particular training programme. This means that they have to sign a form to say that they understand and are aware of the potential risks and are willing to accept responsibility for what happens.

https://thenextpt.com/importance-of-gaining-informed-consent/

Risk Assessment - A risk assessment is conducted to ensure that the manager or owner is aware and minimises the risk of injury at their workplace. For example an owner of a gym will do a risk assessment to show that they maintain safety of staff and gym members. This means that they understand and prevent any hazards at all times if possible.

https://www.rhinosafety.co.uk/blog/health-and-safety-in-the-gym/

Normally flows between each exercise

Super Set is where you train one muscle then you train the opposite one after or Compound Set is where you train one muscle with breaks

Time Bounds

Builds in Intensity

Changes every 6-8 weeks

Duration 30-60 minutes

Push workout - you train all the upper body pushing muscles this includes the chest, shoulders and triceps.

Pull workout - you train all the upper body pulling muscles this includes the back and biceps.

Leg workout - you train all the lower body muscles this includes the quads, hamstrings, calves and abdominals.

This training program works well as there are lots of gaps which allow more recovery time which means you can train hard.

Circuits

There are multiple stations that last 30/40/60 seconds per station. The circuit has every different muscle groups and you go around twice. Usually its in groups but it everyone will work on their own and at their own pace. It involves high reps and low weights so that the muscles are growing even with the short timeframe of each activity.

Fitness Class

Kettlebell workout came from America and they are like a dumbbell but with a handle and all one weight. They help with stability and abdominal strength. An example of this is spinning which is an intense cycling workout. There is loud modern music and you go downhill uphill and a verity of speeds. Another example is bungee training. There are bungee ropes that are attached to someone who will work on movement and muscle strength. It’s good for someone who’s recovering from injury or enjoys the feeling of being weightless.