Page 11 - MANUAL ESTUDIANTES ENG ML1

CHAPTER 1. BASIC TRAINING PRINCIPLES
1.1 INTRODUCTION
Given the complexity of the topic, summarizing the theory behind exercise and sport training is a rather difficult task to address
because of how easily the information can be misinterpreted or misunderstood. We will aim to simplify it as much as possible to help aerial acrobats and calisthenics athletes understand the basic principles they must adhere to in order to achieve their desired outcomes and succeed.
First of all, training has to be based on progressions, specific to the objectives, task or skill we want to accomplish, and planned based on our individual (or collective) objectives, fitness level, training availability, goal and deadlines, among other things. Proper planning is crucial to ensure our training is effective enough to avoid stagnation, slow progress, or results opposite to those we desire; bad planning may even be conducive to injury.
In general, at the beginning of a training program, after an injury or a long period of inactivity, or when learning a new skill that requires a different level of physical training or conditioning, we will start with a larger number of repetitions (reps) or longer sets, and a lighter load or intensity. We use longer sets so we can properly memorize movement patterns (as long as we use good technique), but more importantly, longer sets with a lighter load will increase and improve muscular tension so we can later bear heavier loads and perform specific training.
Every training program should include complementary training sessions, whether it be lifting weights, doing some other type of cross-training (which does not necessarily mean being at the gym 24/7), functional training, calisthenic workout, cardio, etc. Complementary training sessions will provide our muscles with the strength, power, flexibility, endurance, etc., that our specific training sessions may not address themselves, and they will also help us strengthen antagonistic muscles to maintain muscular balance, thus avoiding dysfunction within any of the body’s kinetic chains (muscles, joints, and nerves, working together to produce movement).
1.2 MUSCULAR CONTRACTION
Understanding the different types of muscle contractions will also help us better plan our training program, since each type of contraction has different advantages and disadvantages with respect to our goals.
A muscular contraction is the process in which tension is generated within muscle tissue in response to force or load. A muscle contraction does not necessarily mean muscle shortening, it can be produced without changes in muscle length, or even when the muscle lengthens.

Muscle contractions can be described based on length, tension, direction and speed. Isometric when muscle tension changes but muscle length remains the same. Isotonic when muscle length changes but muscle tension remains the same, CONCENTRIC, also known as positive contraction (muscle shortening) and ECCENTRIC, also known as negative contraction (muscle lengthening). There are also isokinetic contractions, when the muscle contracts and shortens at a constant and consistent rate of speed (this type of muscle contraction require a specialized exercise machines. Outside of the gym the closest example may be swimming the breaststroke in which water provides constant resistance to the movement of our arms). And auxotonic, a combination of isotonic and isometric contractions, when the muscle contracts and shortens as the load increases (archery, some resistance band exercises, etc.).
MOVEMENT MOVEMENT NO MOVEMENT
CONCENTRIC ECCENTRIC ISOMETRIC
9. The Aerial Movement ® © The Aerial Movement 2019