/fit/ - Fitness, Health, & Feels

are you the same guy who made the info for 76/fit/?

 >>/66/
yea

 >>/67/
hello

 >>/69/
Hi

> 1. Training Theory: Basic Concepts

The main focus behind any systematic exercise is progression. A properly structured routine will result in an athlete improving in their discipline over time. This is accomplished through the biological law of adaptation - the adjustment of an organism to the stresses in its environment.

In sport, the athlete adapts to the stresses they're placed under. 4 aspects of adaptation that are especially important for training are:

1. Overload
2. Accommodation
3. Specificity
4. Individualization

< Overload (Magnitude of Stimulus)
Bringing about positive adaptations in an athlete requires a stimulus that is above habitual levels. There are two ways to increase the magnitude of stimulus: increasing the training load (increasing volume or intensity), or changing the exercise (given less accommodation). 

< Accommodation
As athletes are repeatedly exposed to the same stimulus, their adaptation response decreases with each successive exposure. This is considered a general law of biology, where the response of a biological object to a constant stimulus decreases over time. This makes the principle of diminishing returns a consideration in sports training for when athletes are adapted enough to a stimulus that increased levels bring little appreciable adaptation.

< Specificity
Training adaptations are highly specific. Strength training increases muscle mass and strength. Endurance training induces increases in aerobic capacity and increased blood volume. For sport training to be successful, exercise that mirrors the general conditions of the specific sport should be used. 

< Individualization
Everyone reacts to stimulus in their own way. Basically be flexible with it, find your groove and what fits you.

These factors are the most basic building blocks of exercise planning, and answer the most rudimentary questions in building a routine (what kind of exercises should I do, how much should I do, and what will this achieve?). Remember, progression is the hallmark of a successful exercise routine. Always think of how you will progress.

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> 1. Training Theory - Generalized Training Theories

Generalized training theories are simple models used by coaches and athletes to help plan and visualize training programs and conditioning. These models are very broad, and are used as a general tool to explain how performance manifests.

Two practical and effective training theories are supercompensation theory, and fitness-fatigue theory:

< Supercompensation Theory
In supercompensation theory, an athletes preparedness to train is purported to be tied directly to how much biochemical substrate is available for the muscles to use. During strenuous exercise, substrates are depleted, and after rest, replenish past their original levels. This is known as supercompensation. The time where substrates are supercompensated is known as the supercompensation phase. Effecient use of supercompensation theory would mean that workouts are timed to fall at the peak of the supercompensation phase. While this model works in practice, it has fallen out of favor as more critical analysis of the mechanisms behind metabolism have raised criticisms of the theory's explanation of fatigue.

< Fitness-Fatigue Theory
Fitness fatigue theory of training includes three variables. Gain in fitness from adaptation, deterioration from fatigue, and net performance. Performance is  the net balance between fitness gain, and deterioration from fatigue. Immediately after a workout (stimulus), fatigue is high, far outracing fitness gains. However as fatigue dissipates, and the athletes fitness adaptations manifest, performance rises. Efficient use of fitness-fatigue theory would see workouts being held at the peak of preparedness, shown as the highest net gain between fitness and fatigue.

The way both theories differs in application can best be shown when tapering an athlete to attain peak performance. The supercompensation model would be focused on properly timing the athletes supercompensation phase, while the fitness-fatigue model would attempt to reduce fatigue while maintaining fitness. Supercompensation would achieve this by reducing the number of workouts, while fitness-fatigue would adjust volume and intensity.

Is the guy who's doing this rip?

 >>/94/
> this guy rip
no my autism mind just makes too many projects at once so i have like 16 active projects that each get completed extremely slowly
if you want to read the original articles before i get around to revising/improving them you can view here: http://archive.is/9zyW3

 >>/95/
This post doesn't show up for some reason.

Still, thanks