you have a general idea of the fitness levels required, and the areas which need
work, a program must be developed to achieve these goals. This requires an understanding
of the basic training principles. The following will serve as a basis for developing
a rational program:
Regularity - Training requires a schedule. Just as proper training increases
efficiency, inactivity decreases fitness.
Warm-up/Stretch - Every exercise session should begin with a period of
warming up and stretching muscles. Not only does this serve to increase blood
flow for improved delivery of nutrients and removal of wastes, but also improves
the efficiency of muscle contracture. There is evidence that the ligaments and
tendons also benefit and become more resistant to injury.
Specificity - Training programs should aim to improve the performance of
a given task. This consists of repetition of exercises designed to improve the
neuromuscular sequences for smoothness and efficiency. The exercises are made
up of work loads on the muscle groups involved in performing the task.
Overload - Work overload is an effective technique which calls for giving
a muscle group a level of work designed to cause momentary failure. This is necessary
to build strength.
Progression - This is an extension of the overload principle. It calls
for increasingly demanding levels of activity over time. As a basic rule, when
an individual is able to perform a task without momentary failure, the load should
be increased by about 5%.
Mastermoves core muscle programs are based on the following natural core principles:
natural principles are integrated in all 7 of the Mastermoves fitness programs:
you practice each program individually until you achieve your fitness goals. Later,
you will practice all of the programs together in a weekly routine - a different
program for each day of the week.
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