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Physical Education - The overload principle
The overload principle
Training damages cells. Muscle and other cells constantly repair
themselves.
We are biological organisms composed of an interdependent assortment of
billions of individual cells. Every cell is, in some form or another,
sensitive to certain forms of stress, and capable of initiating a specific
response
Part of understanding this overload principle [1] is knowing that the
adaptations [2] we are trying to stimulate require synthesis of new
biological material. This is a process that takes time! Even as you sit
reading, your body is constantly in a state of deterioration and repair.
Some cells, like red blood cells, are dying out completely at the rate of
2-3 million every second, and being replaced just as fast! Others, like
muscle cells, hang around much longer, but are constantly repairing
themselves from within. When we train, we do additional specific damage to
some cells, and we use up cellular resources (for example, fuel, water and
salts). When you walk off the track or get out of the pool after a workout,
you are _WEAKER_, not stronger. How much weaker depends on the severity of
the exercise stress. The cells always seek to maintain homeostasis, or the
status quo, so the cellular and systemic stress of exercise elicits not
just a repair to former levels, but also an adjustment or build-up of the
stressed system that serves to minimise the future impact of the stressor.
For example, the depletion of muscle glycogen to low levels by a lengthy
exercise session triggers a rebound increase in glycogen storage level. The
loss of salts in the sweat on the first hot summer day initiates a process
of adaptation [3] whereby we eventually sweat more but lose less salt.
This is what is called _GENERAL ADAPTATION SYNDROME_. If the stress is too
small in either intensity or duration, little or no adaptation [4] growth
is stimulated. But if the stress is too severe, "growth" is delayed or even
prevented.
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The Overload Principle is a basic sports fitness training concept. It means that in order to improve, athletes must continually work harder as they their bodies adjust to existing workouts. Overloading also plays a role in skill learning. Overloading taps the body's mechanisms that bring about the desired changes that go hand-in-hand with specificity. Improving cardiovascular fitness involves sustaining submaximal activities for extended periods of time. Increasing strength requires lifting progressively heavier weight loads. The principle applies to duration and volume of training, as well. For example, if a football player's goal is to improve upper body strength, he would continue to increase training weight loads in upper body exercises until his goal was achieved. If the training load was not increased to push him to higher levels of strength, he would show little improvement. Sport skills are learned through a variety of techniques and concepts. It is the quality of practice that counts, rather than quantity and intensity. Learning movements correctly the first time is ideal. But when learned skills require substantial corrections, overlearning helps. Overlearning means repeatedly practicing a skill beyond what is required to perform it. Simply, it is a method of overloading learning where quality and quantity are used to overcome errors. Normally, skills are best learned when fatigue does not affect the athlete's ability to correctly pattern movements. The following advice is commonly accepted and practiced: 1. Increase loads gradually and progressively. Training loads should become more intense over a period of time, not increased too abruptly or with too much intensity. 2. Test maximums. Through testing, the intensity of training loads can be controlled and monitored. 3. Avoid muscular failure.Burnout sets are not advised for most sports training. It is not necessary to train until muscles fail or the athlete collapses. 4. Allow ample recovery time. Too little recovery over time can cause an overtraining effect. Too much recovery time can cause a detraining effect. 5. Plan and monitor training loads. Design long-range, periodized training programs, test athletes, and evaluate their progress to guide training decisions about overload. 6. Track team and individual progress. Identify general areas where there are common deficits compared to other fitness components and skill qualities. If athletes "run out of gas", for example, training can be overloaded to improve skilled performances when fatigued. 7. Alternate activities. Organize workouts to allow recovery on some aspects of training while increasing intensity on others. Use periodized planning to link into weekly and daily activities. 8. Coordinate all training activities and schedules. Fitness training loads should be adjusted for technical and tactical activities, travel, competitions, and other factors that could influence how overloading should occur.
What is the overload principle?ha
The overload principle:- The cells are sensitive: We are biological organisms composed of an interdependent assortment of billions of individual cells. Every cell is, in some form or another, sensitive to certain forms of stress, and capable of initiating a specific response. Training is a cyclical process of tearing down and building up. Part of understanding this overload principle is knowing that the adaptations we are trying to stimulate require synthesis of new biological material. This is a process that takes time! Even as you sit reading, your body is constantly in a state of deterioration and repair. Some cells, like red blood cells, are dying out completely at the rate of 2-3 million every second, and being replaced just as fast! Others, like muscle cells, hang around much longer, but are constantly repairing themselves from within. When we train, we do additional specific damage to some cells, and we use up cellular resources (for example, fuel, water and salts). When you walk off the track or get out of the pool after a workout, you are WEAKER, not stronger.
Explain the principles of overloading?
What is the principle of overloading?