The Principles in Sport Training for Sports Health

What kinds of The Principles in Sport Training for Sports Health? The design of the sport must follow the exercise principles that have been put forward by several experts, and can briefly be broken down into:
  • Principle of Overload: With overload, it forces the muscles to contract maximally, thereby stimulating physiological adaptations that will develop strength and endurance. With good recovery, the body will return to a state of fitness that is higher than before exercise.
  • Principles of Progressive Prisoners: The more advanced, the more increasing the burden. In this way the muscles always work in an overload zone (overload zone). Every fitness and conditioning exercise program will be very effective if the exercise routine gets heavier for every week or two weeks. This principle is based on the fact that the body will always adapt to new circumstances or stress (Hairy, 1989).
  • Principles of Exercise Composition: Larger muscle groups must be trained before smaller muscle groups. Smaller muscles tend to get tired more quickly, so to ensure that there is an overload on large muscles, they must be trained before smaller muscles get tired. For example: leg and pelvic muscles must be trained before the arm muscles. To guarantee recovery time, no sequential exercise should involve the same muscle group (Fox, 1984).
  • Principle of Specificity: The SAID (Specific Adaptation to Improve Demand) theory from O'Shea says that the body only adapts specifically to the burden that is given. Thus the training load must be adjusted to the goal (O'Shea, 1976).
  • Principles of Regular Exercise: To provide adaptation to the body, regular exercise must be done.
  • Principle of Origin: The effects of the exercise will disappear if the exercise is irregular or even stops. Aerobic endurance will decrease after one week of not exercising, whereas muscle strength will decrease after one month of not exercising.
  • The principle of individuality: Basically the training load must be given according to one's abilities and limitations. Thus conducting initial checks and measurements is essential.
Diverse Principles

Sport Training

Boredom in training is the phenomenon most often complained by sports players. It is necessary to do variations in the practice of both types, methods and atmosphere of training. Music can make a pleasant exercise atmosphere.

Things that often occur during practice

If during exercise the heart rate suddenly rises or suddenly falls, it means that the exercise is done beyond the dose, reduce the intensity. Similarly, if there is pain in the chest. If there is dizziness, the head feels light and cold sweat comes out, it is a sign that the brain is not getting enough blood. Keep moving with lower intensity (Teitz, 1989). If the day after the exercise there is still a very tired feeling, it means the exercise is too hard, reduce the intensity of the next exercise. Similarly, if the night after practice becomes difficult to sleep. If in the first minutes of running the exercise feels shortness of breath, then add warm up to the next exercise. Don't forget to keep on drinking, both before, during and after practice (McArdle, 1986).

It is better to remember eight messages to parents when the Sports Health Course was held, among others, as follows.
  • Sports activities maintain and improve health and ensure "a healthy way of life".
  • Sports activities affect both the character and personality of children, including: increasing self-confidence, discipline, will-power, courage and others.
  • Sports activities can develop physical qualities, such as strength, skill, speed and endurance.
  • Sports activities can give satisfaction to the desire of children to move and play, create a happy atmosphere, increase the ability and physical freshness and arouse a great desire to keep doing sports activities.
  • Sports activities can create a harmonious balance between physical and spiritual. This has a very good effect on children's education in school.
  • Sports activities will encourage and foster collaboration in groups, and even can and are willing to respect others.
  • Sports activities can encourage children to use free time with activities that are beneficial for physical development with exercise training.
  • Sports activities can help develop motor abilities, so the coach will more easily guide children to become good sportsmen and achievers
Coach Task

The job of the trainers is to develop the talents that children have and generate enthusiasm to practice without harming their health. What is important to note by the trainer in this case is not to over training.

Symptoms and signs of over training are:
  • Get offended quickly
  • Gloomy face
  • Not passionate about training
  • Blood pressure is higher than normal
  • The resting pulse is faster than usual
  • Temperature slightly rise
  • Swelling of some glands.
Besides over training, another thing to watch out for is injury. The most common injuries are injuries to muscles and joints. The most common joint injuries are the knee and shoulder joints.

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