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!

 

 

Excellant idea Yoda.

 

 

Thanks Sai

 

Anyone any questions on this one before I move on to the next?

 

 

Why did this post stop? Continue, Yoda. Heellloo...Heelllooo....is anybody...is anybody...out...out...there...thererererererererere...

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

 

 

Good point Yoda.

 

 

I think I've read this on your website before YODA, very informative. Please post the rest for everybody!

 

 

Any advice on how to gently inform ones Sensei of his profound ignorance???

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 ?

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