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CHAPTER 1.
BASIC TRAINING PRINCIPLES
1.1 INTRODUCTION 15
1.2 MUSCULAR CONTRACTION 16
1.3 TRAINING: 18 - Maximal/submaximal Strength
- Hypertrophy
- Power
- Explosive Strength - Endurance
1.4 AEROBIC AND ANAEROBIC ENERGY SYSTEMS 23
1.5 TYPE OF MUSCLE FIBERS
24
1.6 PERIODIZATION 26
1.7 WARMING-UP 27
1.8 WHAT COMES FIRST,
TECHNIQUE OR STRENGTH TRAINING? 28
1.9 CONCLUSION 29 CHAPTER 2.
FLEXIBILITY
2.1 INTRODUCTION
2.2 TYPES OF FLEXIBILITY:
- Static: active, passive, isometric - Dynamic
- Ballistic
- PNF
33 SAMPLE OF BASIC STRETCHING EXERCISES 34
CHAPTER 3.
NUTRITION: HOW TO EAT BEFORE, DURING AND AFTER TRAINING.
3.1 INTRODUCTION 47 3.2 NUTRITIONAL RECOMENDATIONS 48
3.3 THE IMPORTANCE OF THE CONSUMPTION OF NUTRIENTS FOR
TRAINING AND EXERCISE AND SOME BASIC RECOMMENDATIONS: 48
3.3.1 CARBOHYDRATES (CARBS) 3.3.2 LIPIDS / FATS
3.3.3 PROTEINS
2.3 WHEN TO STRETCH, BEFORE OR AFTER EXERCISING?
31 32
51 3.5 CONCLUSION 53
3.4 FATIGUE
8
