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    Training Program

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    jennifer
    This document outlines a training program to improve push-up performance through applying principles of exercise training. It recommends specific exercises like planks and squats to strengthen the core and lower body. It also suggests progressively increasing the duration and intensity of push-ups over time, taking adequate rest between sessions to allow for recovery, and maintaining a consistent routine without comparing progress to others.

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    Training Program

    Uploaded by

    jennifer
    90 views2 pages
    This document outlines a training program to improve push-up performance through applying principles of exercise training. It recommends specific exercises like planks and squats to strengthen the core and lower body. It also suggests progressively increasing the duration and intensity of push-ups over time, taking adequate rest between sessions to allow for recovery, and maintaining a consistent routine without comparing progress to others.

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    This document outlines a training program to improve push-up performance through applying principles of exercise training. It recommends specific exercises like planks and squats to strengthen the core and lower body. It also suggests progressively increasing the duration and intensity of push-ups over time, taking adequate rest between sessions to allow for recovery, and maintaining a consistent routine without comparing progress to others.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    90 views2 pages

    Training Program

    Uploaded by

    jennifer
    This document outlines a training program to improve push-up performance through applying principles of exercise training. It recommends specific exercises like planks and squats to strengthen the core and lower body. It also suggests progressively increasing the duration and intensity of push-ups over time, taking adequate rest between sessions to allow for recovery, and maintaining a consistent routine without comparing progress to others.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 2

    Jennifer D.

    Doria
    December 10, 2014
    BSN1 Block A
    PE 1
    Training Program
    To improve my Muscular Fitness specifically the Push-UP test:
    1. Principle of Specificity
    The best way to improve my push-ups is to do the plank position to improve my
    core endurance and to have the ability to hold the push-up position longer. A weak
    core can lead to a sag in the lower back that changes the angle of the shoulder
    joints and how the muscles are being worked. Second, do the squats, squats can
    impact pushups, it's hard to hold the knees in the fully extended position that a
    push-up requires.
    2. Principle of Overload
    Doing this principle will help me push myself so my heart works at a maximum
    capacity by Increasing my push up test from 1 minute to 2 minutes can overload my
    duration. And doing my push up test in normal routine but in a shorter amount of
    time can overload the intensity. Doing this in an over repeated sessions will improve
    my muscle adaptation and can also improve my strength.
    3. Progressive Principle
    Progression is very important because it will help me to do push-up very well, so by
    doing this I need to maintain my body position during push-ups by not giving up but
    just try and try until you can do it and must continually increase the physical
    demands to overload my systems. According to author Robert Sterling Rush in his
    book "Enlisted Soldier's Guide," a safe level of progression can be achieved by
    increasing your cardio respiratory and muscular ability by about 10 percent every
    10 days.
    4. Principle of Reversibility

    To prevent this principle of reversibility from interfering with my push-up test, I will
    begin a conditioning program to rebuild my muscular fitness due to long rest
    intervals. Active participation in my push up test is also very important in order to
    minimize detraining effects and also avoiding long rest periods with complete
    inactivity. Retraining that means to increase exercise gradually and progressively
    after long periods of inactivity in my push-ups.
    5. Principle of Regularity
    This principle is very important because in doing my push-ups it is important to
    maintain consistency. Like maintaining my training that takes place between three
    and five times each week without missing any days. Adequate sleep and eating
    fruits and vegetables helps us to operate at a peak capacity during the training.
    6. Principle of Recovery
    To prevent injuries from doing push-ups, recovery should be practiced. By doing
    this, rest periods between physical training are important and also alternating the
    difficult training days with easier training days will help in preventing any injuries
    during the trainings.
    7. Principle of Individuality
    Each and everyone have unique characteristics so do not compare yourself to
    others. To practice this principle, I should Optimize Shortcomings by thinking ways
    to overcome my weaknesses as much as possible. By finding my strength to the
    training and by encouraging and supporting myself that I can do it and not giving up
    with the help of my inspirations like my parents and my friends.

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