Reversibility / Disuse Progression

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REVERSIBILITY / DISUSE

PROGRESSION
What is training?

Training refers to the teaching


and learning activities carried on for the
primary purpose of helping members of
an organization acquire and apply the
knowledge, skills, abilities, and attitudes
needed by a particular job and
organization.
When planning any training, you have to apply
the principles of training. The principles can be
easily memorized using the mnemonic, SPORT.

S - Specificity
P - Progression
O - Overload
R - Reversibility
T - Tedium
Reversibility

Most of the adaptations which result from training


are reversible. This simply means that unless
you keep training, any fitness
gains will be lost. Fitness will be lost if the
training load is reduced
(meaning overload is not achieved)
or if a performer stops training, for example, if they
are injured.
Coaches need to ensure that long periods of
inactivity are avoided when possible.
The Reversibility Principle in Sports Training
Reversibility means that an athlete can lose the
effects of training when they stop, and can gain the
effects when they begin to train again. Detraining
occurs within a relatively short time period after an
athlete ceases to train.
Performance
reductions may occur
in as little as two
weeks or sooner. In
trained athletes,
research indicates that
detraining may result
in greater losses in
muscular power than
strength. Strength
losses are due to first
to neural mechanisms,
and next due to
atrophy of muscles.
PROGRESSION
Progression means gradually increasing the amount of
exercise you do.
When a performer first starts exercising, their levels of fitness
may be poor.
If a coach increases the training too quickly, the body will not
have time to adapt and this may result in injury. Slow and
steady progress is the best way forward.

For example, if you were training for


a 10 km run, you might start by going for
two 30 minute runs a week.
You could then increase the time
you run for by 3 minutes each week.
Gradually increasing the frequency, intensity and duration of
fitness sessions is an important factor in developing an
effective training programme.

In terms of type of training, progression should be based on


the principle of moving from easy activities to difficult ones.
This principle that indicates the need to gradually increase
overload to achieve optimal benedicts. ( Corbin Welk Corbin,
and Welk 2006) The overload imposed on an athlete must be
progressive. To keep developing, the individual must keep on
overloading. This means that there is a gradual increase in the
training load hence, there is progress.
During the initial stage of beginner’s, the individual should
be given mild to moderately intensive exercise. And by
virtue of the principle of adaptation the fit formula may be
increased to keep up with the improvement of the body. It
is Important to progress slowly with consideration and
emphasis on the FIT formula to minimize occurrence of
overuse injuries.

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