Principles of Balanced
The Balance Principle dictates that all training
proportioned in order to achieve optimal results. The concept All things in
moderation is a broad principle
that operates at many levels of human performance, is especially
applicable to sports training.
This principle of training strongly advocates the a full
mixture of training including diet
and healthy lifestyle habits such as no smoking, use of alcohol, drugs,
etc. Any athlete who participates in extreme on and off ice
behavior can be expected to experience a poor
test/competitive performance, susceptibility to illnesses, and injury.
Principles of Training
order to improve the level of fitness, it is necessary to overload our
bodies with additional stress. Doing this causes our body to make
long-term adaptations that result in our body working more efficiently
and produce a higher
level of performance.
Overloading can be achieved by
following the principles:
Skill Related Fitness
- Frequency: Increasing the number of
times you train per week
Increasing the difficulty of the exercises.
- Time: Increasing the length of time
that you are training for each session.
- Type: Increase the difficulty of the
training you are doing.
- Specificity: Specific
Training to your sport.
- Reversibility: Stop
training causes a loss of improvement gained.
- Variance: Changes
in training is as good as a physical and mental rest
The term "fitness" can be broken
down into skill components that are
important in performing the technical aspects of each sport:
Optimal Training Balance
- Speed - Sports
recreational activities generally requires the generation of efficient
and effective speed.
- Reaction Time - is quickness of your respond to a
stimulus and initiate a
- Agility - Is the
ability to change direction and speed
- Balance - The ability to maintain
equilibrium in a stationary position or moving.
Stationary Balance is also referred to as dynamic balance.
- Coordination - The
ability for body parts and senses to work together to result in
smooth and efficient movements.
- Power - The
product of strength and speed is described as "power". Perform a task
and forcefully results in a powerful image.
The following ideas are offered as suggestions to insure a
training plan is optimally balanced:
- Activities. The
design of a training program needs to
include the proper proportions of activities and time allocated to
develop them. This is a basic goal of every annual training plan.
- Training Intensity.
Coaches and parents must be sensitive to signs of over training of
- Muscle Balancing.
Opposing muscle strength should
fall within certain ranges. The very nature of training tends to
promote imbalances unless careful planning is taken and supervised,
tested/monitored to adjust training to include flexibility and
balancing antagonists to prevent injuries.
- A lean, mean, fighting
machine. Achieving the best balance of body
fat vs. lean body mass is important, Monitoring body mass index
can help guide dietary and training
Athletes' diets must include essential
nutrients in adjusted proportions that reflect the demands of the
training. Insufficient protein, major/micro nutrients and vitamins can
have an adverse effect on training.
- Monitoring. A
balanced diet can maximize an athletes full potential, especially if
the menu is prepared by a nutritionist. It is very helpful to track the
intake of food and supplements. This approach is easier to accomplish
when the skaters are attending residential training camp.
Evaluating all aspects of athletes'
health and performance can identify areas where physical, emotional,
and mental imbalances
may occur and what is needed to correct them.
the Knowledge Transfer Problem
A central issue in acquiring knowledge is its appropriate transfer
beyond the contexts and contents of first acquisition. In contrast to
dominant "common elements" transfer theory, an interpretive perspective
is developed, according to which "appropriate transfer" is a
sociocultural concept rather than defined objectively.
Skill Acquisition Review
of research conducted in the past ten years on cognitive skill
acquisition. It covers the initial stages of acquiring a single
principle or rule, the initial stages of acquiring a collection of
interacting pieces of knowledge, and the final stages of acquiring a
skill, wherein practice causes increases in speed and accuracy.
- PDF EFF
Research Principle: A Contextualized Approach
Research on the transfer of learning. teachers
starts with real life contexts and is weaved into all stages of every
teaching and learning process. Instruction and assessment are aimed
directly at the skills and knowledge adults need to perform tasks they
have identified as important and meaningful to them. The focus is on
the application rather than on the possession of basic skills and
Volume 1(2): January, 1996. SPECIFICITY OF TRAINING.
This edition of Coaching Science Abstracts reviews articles concerned
with the Principle of Specificity.
- Specificity | Fitness and Health
Nov. 28, 2006 ... Specificity states that your training should move
general to highly specific training. It also dictates that in order to
improve a particular skill.
Focusing on Specificity Training
Focusing on Specificity Training Written by NFPT Staff Writer
Friday, 03 February 2012 00:00. The
personal trainer will encounter athletes of all stripes.
Balance Principle in Sports Training
Principle dictates that all training must be properly proportioned for
optimal results. This broad principle operates at many levels of human
All things in moderation applies to sports training as well life, in
general. This principle suggests the right mix of training activities,
healthy lifestyle habits. Going to extremes can result in poor
performance, illness, injury, and overtraining.
4 Principles of Functional Training – Principle #3 Balance
Nov. 12, 2011 Concerned about developing large and bulky muscles?
Functional training techniques help you create a leaner, tighter and
more integrated physique necessary to be successful depending on the
sport or recreational activity.
is defined as “activity that trains movement” and
includes: balance training, stabilization training, core training, and
dynamic movement training. The result of functional training is agility
– improved reactionary forces where your body has the ability to
compensate for changes in your center of gravity and can move quickly
and efficiently. In other words, if you're falling or suddenly caught
off guard, your body is trained to react quickly, meaning you are less
prone to injury. Exercises promoting core strength and stability
improve or maintain posture and alignment as well as challenging
balance and equilibrium.
of Sports Training:
The following internet
links have been
gleaned from personal communications
public institutions and athletic
have a web presence with information concerning team
materials are copy protected.
The limited use of the
materials for education purposes is allowed providing
credit is given
for the source of the materials.