1. PRINCIPLE OF TRANSFERENCE
The principle of transference consists in doing a specific excercise for the activity we are going to do, after doing the related warm up to that activity.
There are three types of transference:
-POSITIVE: it improves the efficiency of the activity
-NEGATIVE: it declines the efficiency of the activity
-NEUTRAL: it doesn't have effect on the activity
2. EXAMPLES OF EACH TRAINING PRINCIPLE
- Principle of effective charge: In tennis, a beginner only has to play twice a week to improve, while a trained tennis player has to play 2 hours per day to improve.
- Principle of progression of the load: If you want to start running, at the beginning run for 30 min, and after a month run for 1 hour.
- Principle of variety: A football player, one day can practice shooting to the goal, other day stamina, other dribbling, an other day passes, etc.
- Principle of supercompensation: In an excercises cycle, you do each activity for 2 min, and then have a rest of 30 seconds. If you take more or less time of rest, there won't effects or declined effects.
- Principle of repetition and continuity: To improve your strength, before lift 10 kg weight you must lift several times 5 kg weight.
- Reverse action principle: If a cyclist has a injury on his leg and he has to stay in bed for 3 weeks, when he returns to cycling he will lose a lot of his abilities.
- Principle of periodization: To do a macrocycle you have to run for 1 hour and a half without resting, while to do a a microcycle you can run only for 25 min.
- Principle of individuality: A 20 years old person can lift 15 kg weigh, but a 7 years child only can lift 4 kg weigh.
- Principle of specialization/multilateralism: If you want to be a volleyball player you can't swim, the best option is stretch your arms, legs.
- Principle of transference: Doing squats can help you to improve jump, stamina, weithlifting.
