![]() ![]() See A Bit About Specificity and Transfer Of Training Effect for more on this subject. For example, for muscles to adapt to become maximally strong, training intensities of at least 80% and up to 100% of 1RM must be used. Just how specific training can be is how most misunderstand specificity. The specificity of learning principle proposes that motor skills are specific and only superficially resemble other similar skills or variations of the same skill. However, as above, the adaptations to training are much more specific than these broad categories suggest and the specificity principle goes much deeper. ![]() ![]() The same specificity is true in strength training, and any other performance pursuit. Anaerobic exercise, which is what strength and power training is, produces specific adaptations to strength and power that are quite different from those of aerobic training (See: Difference Between Aerobic and Anaerobic Exercise) Only a very small benefit can be seen between the two types of training. “Specificity of Swim Training on Maximum Oxygen Uptake.” Journal of Applied Physiology 38.1 (1975): 151-55. Baltimore, MD: Lippincott Williams & Wilkins, 2010. Exercise Physiology: Nutrition, Energy, and Human Performance. Newman & Uta Frith - 1977 - Bulletin of the Psychonomic Society 10 (1):73-75. Encoding specificity vs associative continuity. This is exemplified by research on swimmers that demonstrated that swim training showed no improvement in VO 2max on treadmill running. Generation-recognition theory and the encoding specificity principle. There is evidence of specificity in VO 2max between different types of endurance training, as well. In fact, a marathoner, for instance, would not want to spend very much of his time running a distance of 1600 meters, since marathon distances are much greater than this, while a 1600 meter runner, would find little benefit from training sprint distances. It provides a framework for understanding how the conditions present while encoding information relate to memory and recall of that information. The cardiorespiratory responses (the transport and use of oxygen), and the specific neuronal firing pattern of the muscles, in long distance endurance running, are quite specific. The encoding specificity principle is the general principle that matching the encoding contexts of information at recall assists in the retrieval of episodic memories. So, for a long distance runner to improve his performance, the majority of training should be spent running long distances. Training specificity tells us that, in order to achieve the greatest gains in our ability to perform a chosen task, the majority of our training must be spent performing that task or tasks that are extremely similar to it. The specificity principle is also known as SAID or Specific Adaptations to Imposed Demands. The patterns of muscle firing, and the cardiorespiratory responses are the two variables that have the most specific change. The specificity principle states that these metabolic or physiologic changes are specific to the muscular, cardiorespiratory, and neurologic responses that are required by the exercise activity. Specificity Principle of Exercise Training ![]()
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