Selection and Placement of Training Stimuli and Exercises in the Training Unit

[fusion_builder_container hundred_percent=”no” hundred_percent_height=”no” hundred_percent_height_scroll=”no” hundred_percent_height_center_content=”yes” equal_height_columns=”no” menu_anchor=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”” background_image=”” background_position=”center center” background_repeat=”no-repeat” fade=”no” background_parallax=”none” enable_mobile=”no” parallax_speed=”0.3″ video_mp4=”” video_webm=”” video_ogv=”” video_url=”” video_aspect_ratio=”16:9″ video_loop=”yes” video_mute=”yes” video_preview_image=”” border_size=”” border_color=”” border_style=”solid” margin_top=”20″ margin_bottom=”” padding_top=”” padding_right=”” padding_bottom=”” padding_left=””][fusion_builder_row][fusion_builder_column type=”2_3″ layout=”2_3″ spacing=”” center_content=”no” link=”” target=”_self” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”” background_image=”” background_position=”left top” background_repeat=”no-repeat” hover_type=”none” border_size=”0″ border_color=”” border_style=”solid” border_position=”all” padding_top=”” padding_right=”” padding_bottom=”” padding_left=”” dimension_margin=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”no”][fusion_title margin_top=”” margin_bottom=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” size=”1″ content_align=”left” style_type=”default” sep_color=””] Selection and Placement of Training Stimuli and Exercises in the Training Unit [/fusion_title][fusion_text] Selection and Placement of Training stimuli and Exercises in the Training Unit  There are very specific rules for the selection and the placement of training stimuli and exercises in the training unit. If those rules are not followed we will not achieve our goal. Therefore, we should take into consideration the following:

1. Fitness level of the trainee – Training experience – Training period.
2. Goal of trainee, period, purpose of training unit.
3. The kind of exercise.

• Structural-Basic.
• Auxiliary.
• Mimic.
• Rehabilitation.

4. Analysis of the movement.

• Exercises specialized in a sport or in everyday movements – needs.
• Balanced muscle growth.
• Specialization on a kinetic motive.

5. Learning exercise technique.
6. Equipment availability.
7. Available time.
8. Parallel training.
9. Current status of trainee – physical condition – evaluation results – health level – risk group.
10. Sex – Age.

Consequently, following the above, when designing a training unit, the following criteria should be considered for proper placement within the coaching train of the train of trainers. Power exercises, speed, velocity and propriety exercises are done first and then muscle strength or resistance exercises. The reason for this placement is that the exercises of the first group require rapid and large activation of the nervous and neuromuscular system. For this reason, the neuromuscular system should be able to withstand the demands of the exercises. However, if exercises of the second group are followed by exercises of the first one, they will cause fatigue in the neuromuscular system, resulting in:

1. The ability to perform these exercises is excessively reduced and secondly there are no appropriate neuromuscular adaptations from exercise.
2. Precise exercises aimed at improving a specific factor in the physical condition or a musculoskeletal problem (eg. an imbalance between antagonist muscles) or a functional-performance factor (Priority Principle).
3. Multi-joint exercises and exercises that activate a greater number of muscle groups are always performed first.
4. Ancillary or single-joint exercises always come at the end of the training unit.

Below is a list of when a training stimulus should be performed. The order is increasing, which means that as the number of their ranking increases, they are less important in the placement of the training stimuli in a training unit, so there are positive interactions between the training stimuli. At the same time, because all the training stimuli are mentioned, this does not mean that everything should be done in a training unit. Ranking of different types of training in the training unit:

1. Proprietary Exercises.
2. Velocity exercises.
3. Plyometric – Speed – Power exercises.
4. Strength Exercises.
5. Hypertrophy Exercises.
6. Muscle Resistance Exercises.
7. Cardio Exercises.
8. Flexibility Exercises – Stretching.

When prescribing resistance exercises, it’s very important to take into consideration which training means will be used, meaning whether the trainee will work-out using Body Weight or Machines or Free Weights (barbells, dumbbells, resistance bands, medical balls etc.). The training means depend on the level of each trainee, the knowledge of the proper exercise technique, equipment availability, followed by training goal and training period. Therefore the beginners should start exercising with their body weight, then use machines and then free weights. The most basic of all the selection criteria is the safety of the trainee, which is judged based the trainee’s level, followed by the knowledge of the technique of each exercise. For this reason, beginners can begin their training only with body weight, then machines, and only when they have the appropriate adjustments and prerequisites to learn the basic kinetic patterns of exercises and the neuromuscular control of their bodies, can exercise with free weights, which will have increased resistance, a process that will lead them to higher adjustments and a significant improvement of their physical condition, physical performance and athletic performance. However, this sequence might change in Personal Training and especially when it is done out of an organized gym, where training is usually done entirely with free weights. During the first sessions and when performing new exercises, great attention should be given to safety of performing exercises and in learning the right technique in order to avoid unwanted situations. 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