Sports Training: Principles and Benefits

Posted on Mar 16, 2025 in Physical Education

Training: Modifying Buffering for Performance

Training involves well-planned activities or exercises to improve performance (i.e., it costs less effort to achieve the objectives), develop new skills, and enhance capabilities. Matveev includes physical training, technical-tactical training, and mental and moral development of the athlete using physical exercises.

Aspects of Training

  • Physical Aspect: Improving physical abilities.
  • Technical Aspect: Perfecting gestures and movements.
  • Tactical Aspect: Making the best decisions in every game situation.
  • Psychological Aspect: Mental preparation.

General Adaptation Syndrome (GAS) – Laws of Training

The body reacts to a stimulus (an aggressor). In this case, there is an alteration in homeostasis (cellular equilibrium). The GAS comprises three phases:

  1. Alarm: Initial fatigue is produced.
  2. Resistance
  3. Supercompensation

To produce fatigue, the body produces stress. When we repeat the same effort, the following happens: the body adapts to that effort. Our initial level increases due to the adaptation, and therefore, our performance increases. This is supercompensation.

Training Principles

There are two types of principles: Pedagogical and Biological.

  • Overload Principle: We must implement changes to ensure loads are in increasing order and gradual, avoiding excessive rest.
  • Recovery Principle: Before every workout or load, we must try to rest. Without adjustments in training.
  • Continuity Principle: Avoid stagnation. If there is no continuity in training, there are no adjustments.
  • Periodization Principle: Each load must be structured so that each increasing load is followed by rest, and then the load is increased.
  • Individuality Principle: Each person is unique, so we must accommodate our training and burdens to the individual characteristics of each person.

Adaptations and Benefits

Acute Adaptations (Short Term)

  • Acute Hypertrophy: Small muscle inflammation (generates a small hematoma due to an increase in fluid).
  • Soreness: Micro-tears of fibers. This is the first step for regeneration.

Chronic Adaptations

  • Muscular Hypertrophy: Increase in muscle cross-sectional size.
  • Thickening of Arteries and Veins: Circulation becomes more fluid.
  • Increase in the Number of Blood Capillaries: The trained muscle requires more blood and therefore more nutrients and oxygen to work.
  • Augmentation of Metabolic Capacity: The greater the number of muscle fibers, the greater the quantity of nutrients required.
  • Increase in the Number of Motor Neurons: A larger force generates a greater motor nerve impulse, and therefore, an increase in motor neurons.

Benefits

  • Postural Benefits:
    • Stronger muscles act as protectors of bones and viscera.
    • Avoid acute and chronic injuries to the locomotor apparatus.
    • Improve ergonomics.
  • Endocrine/Metabolic Benefits:
    • We can burn more liquids, especially during rest.
    • The body eliminates stored chemicals more efficiently.
  • Circulatory Benefits:
    • Enhances peripheral circulation, in terms of arterial distribution.

Injuries and Pathology

Inactivity and lack of exercise cause pathologies in the muscular system. Many differences are due to muscle atrophy or lack of muscle tone.

Back Issues

Examples include scoliosis, kyphosis, and lordosis.

Osteoarthritis and Joint Deformations

Lack of muscle tone also affects other body parts. Due to this, cartilage degeneration occurs. Correct muscular-based training, together with joint mobility, prevents pathology.

Factors that Affect Injuries

  • Internal Factors: Inadequate nutrition, temperature changes, and muscle strains.
  • External Factors: Shocks, trauma, and exaggerated movements. These are classified as:
    • Contusion: Blows that result in bruises.
    • Elongation and Overstretching: Mild; when a muscle group is over-demanded, resulting in micro-tears and hematomas.
    • Contractures: The first step towards a fiber tear.
    • Fiber Tear: Commonly called a “pull.” This involves a slight break in fibers and a rest period of up to 3 weeks for regeneration.
    • Total Fiber Break: Requires surgery.
    • Delayed Onset Muscle Soreness (DOMS): After a period of inactivity, the body reacts with minor pain after 24 hours. This is because eccentric contraction causes slight fiber breaks, which is considered an adaptation.