YODA Posted March 19, 2002 Posted March 19, 2002 In my studies to be a Fitness Instructor we covered 7 basic principles of training. I think this may prove useful knowledge to some of you. Here's the list – I'll expand on each separately so that I can take questions / discuss each in turn. Here's an acronym to help you remember the list… Decisions Strengthening Our Physical Ability Require Incentive 1 - DO NO HARM (Safety) 2 - SPECIFICITY 3 - OVERLOAD 4 - PROGRESSION 5 - ADAPTATION 6 - REVERSAL 7 - INDIVIDUAL DIFFERENCES So – lets start with number 1 : Do No Harm. This should be very obvious but is often overlooked. It applies to the both physical & psychological hazards. Unsafe exercise practice increases the risk of physical damage and makes training unpleasant. If training is unpleasant it is unlikely to become habitual. In practice, as a coach / instructor, this principle is applied through proper screening, using correct warm up & cool down procedures, providing progression though varying levels of difficulty and setting realistic targets according to the needs & abilities of the student. How many people in the martial arts still insist on performing "contra-indicated" exercises like straight leg sit-ups, ballistic leg raises, bunny-hops, hurdle stretches etc etc? Despite the fact that the educated world of Exercise Science has been telling us that these are unsafe for the last 10 years! "It was good enough for Sensei so it's good enough for us" is often touted – despite the fact that "Sensei" has had a knee replaced, suffers from a chronic bad back & is awaiting a hip replacement – LOL! YODA2nd Degree Black Belt : Doce Pares Eskrima https://www.docepares.co.ukQualified Instructor : JKD Concepts https://www.jkdc.co.ukQualified Fitness Instructor (Weights, CV, Circuit, Kinesiology)
YODA Posted March 20, 2002 Author Posted March 20, 2002 Thanks Sai Anyone any questions on this one before I move on to the next? YODA2nd Degree Black Belt : Doce Pares Eskrima https://www.docepares.co.ukQualified Instructor : JKD Concepts https://www.jkdc.co.ukQualified Fitness Instructor (Weights, CV, Circuit, Kinesiology)
CTpizzaboy Posted April 29, 2002 Posted April 29, 2002 Why did this post stop? Continue, Yoda. Heellloo...Heelllooo....is anybody...is anybody...out...out...there...thererererererererere... Canh T.I often quote myself. It adds spice to my conversations.
YODA Posted April 29, 2002 Author Posted April 29, 2002 LOL! Lack of feedback is why it stopped - sometimes I feel like I'm yodeling in a canyon. I can here a lot of noise but I wonder if there's really anyone out there YODA2nd Degree Black Belt : Doce Pares Eskrima https://www.docepares.co.ukQualified Instructor : JKD Concepts https://www.jkdc.co.ukQualified Fitness Instructor (Weights, CV, Circuit, Kinesiology)
Jack Posted April 30, 2002 Posted April 30, 2002 I think I've read this on your website before YODA, very informative. Please post the rest for everybody! JackCurrently 'off' from formal MA trainingKarateForums.com
Ti-Kwon-Leap Posted April 30, 2002 Posted April 30, 2002 Any advice on how to gently inform ones Sensei of his profound ignorance??? Ti-Kwon-Leap"Annoying the ignorant since 1961"
SuperMinh Posted April 30, 2002 Posted April 30, 2002 No straight leg sit-ups ??? S***, didn't know that was wrong... Is it harmful for your lower back or something ? Cos the abs routine at school contains every sort of sit-ups (bent-knees, legs up in the air, soles of the feet together, etc... AND straight leg). It's supposed to work every abdominal region. Anyway, could you tell me what's wrong with straight leg sit-ups ?
cowboystu Posted April 30, 2002 Posted April 30, 2002 I think the problem with straight leg sit-ups is that they tend stress the back and neck. Also they use the hip flexors (I think it's them!)more than the abs and momentum starts to play a part rather than pure muscle tension. A controlled crunch done with good form is far more productive. Good topic Yoda - looking forward to the rest
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