The FNP is a more advanced form of flexibility training that involves both a stretch and a contraction of the muscle group being targeted.
The FNP has four phases:
-You hold the muscle you want to exercise for 20 seconds.
-Six or eight seconds of agonist contraction.
-Three or five seconds to relax the muscle.
-Twenty seconds to stretch again the muscles.
Quadriceps FNP:
Hamstrings FNP:
General syndrome:
General adaptation syndrome is a three-stage response that the body has to stress.
1: Alarm: Upon perceiving a stressor, the body reacts with a “fight-or-flight” response and the sympathetic nervous system is stimulated as the body’s resources are mobilized to meet the threat or danger.
2: Resistance: The body resists and compensates as the parasympathetic nervous system attempts to return many physiological functions to normal levels while body focuses resources against the stressor and remains on alert.
3: Exhaustion: If the stressor or stressors continue beyond the body’s capacity, the resources become exhausted and the body is susceptible to disease and death.
The threshold law is a claimed lawconcerning the effects of pharmaca or poisons in various concentrations. It states that: For every substance, small doses stimulate, moderate doses inhibit, large doses kill.
Training load:
Training load is a textual feedback on the strenuousness of a single training session.The main components of training load are volume and intensity. These must be increased to cause progressive overload and adaptation. Also, there is a trade-off between volume and intensity: in most cases, volume goes down as intensity increases and vice-versa.
Example:
Two players reached different training effect score from the workout (3.2 vs 4.0). All the interval sprints were performed in high intensity training zone (red). The reason was found from the heart rate recovery between the sprints. Player A recovered more quickly between the sprints whereas player B stayed in the high intensity training zone also during the recovery breaks.
Principles of training according to Oliver and Zintl:
Oliver:
-Principles related to the stimulation of physical conditioning.
- Principles related to the systems to which said stimulus is directed.
- Principles related to the response to said stimulus
Zintl:
- Those who initiate the adaptation.
- Those that guarantee adaptation.
- Those who exercise a specific control of adaptation.
- Those that guarantee adaptation.
- Those who exercise a specific control of adaptation.
