Principles of Training Dr. Moran EXS 558 Wednesday 10/26/05

Remaining Lectures  10/26/05 – Principles of Training  11/2/05 – Resistance Training  11/9/05 – Endurance Training  11/16/05 – Anaerobic Training  11/23/05 – No class  11/30/05 – Plyometrics/Flexibility  12/7/05 – Class Presentations

Formatting Instructions for Paper  Draft due before Thanksgiving  Times New Roman (font 12)  Justify text  Line Numbers

Tips for Scientific Writing  Start with outline of section  Topic sentence Make sure the entire paragraph relates to main idea  Transition between paragraphs  Citations (Moran et al., 2002)  Avoid “sloppy references”  Do not cite a review article citing the research studies that actually completed the studies  Typically avoid direct quotations from studies  Occasionally it is OK but it is better to paraphrase  Avoid writing “the authors”  Keep sentences simple, avoid long run-ons  Acronyms – be sure to identify initially

Why understand training theory?  Ultimately it is to improve athletic performance  Secondary Objectives:  Prevent injury  Maximize human potential  Keys to developing successful training paradigms  KEEP RECORDS (very important)  Read relevant research reports  Be open to new techniques/ideas

Training Program Evaluation  Goals: proper goals are necessary for a training program to be evaluated  Goals common to training programs  Increasing muscle strength  Improving aerobic capacity  Improving sports performance  Improving body composition

Acute Program Variables  Specific training components that can be altered from workout to workout  Choice of exercise  Order of exercise  Intensity of exercise  Volume of exercise  Training frequency  Rest interval  Fleck & Kramer (1997)

Acute Program Variables (continued)

Basic Training Principles  Specificity Principle  Overload Principle  Individuality Principle  Principle of Diminishing Returns  Principle of Reversibility Detraining  Additional Topic Overtraining

Specificity Principle  Physiological adaptations are specific to the muscles trained, intensity of exercise and metabolic demands of exercise  Carryover Effect Ex: resistance training program supplements most sport training 100% carryover NOT possible Resistance exercise selection Similar NM coordination Recruitment of correctly-targeted muscles

Overload Principle  For adaptations to occur then the demand of the exercise must exceed what the body is normally accustomed to  Yakovlev’s Model Normal State Workout Fatigue Recovery “Super” Compensation Time (days) APV of workout, outside variables (sleep, nutrition), effect recovery time!!

Overload Principle (continued)  Dr. Hans Selye (1936) His model to describe the biological reaction of an organism to sustained and unrelenting stress; there are several stages, culminating in death in extreme circumstances Three Stages 1.) alarm reaction: initial response to stimulus and consists of both shock and soreness 2.) adaptation: improvement in performance is noted during this time 3.) exhaustion: unable to make further improvements and chronic fatigue is a possibility

Seyle’s General Adaptation Syndrome Alarm Reaction ResistanceExhaustion

Progression Principle  Adaptations will occur as a result of a training program  If training intensity does not change (progress), then overall intensity will get easier for the athlete  How often is it necessary to change training intensity?

Individuality Principle  20 athletes  same training stimulus = 20 different responses! Athletes respond DIFFERENTLY to training programs  Why? 1.) pretraining (training age) 2.) genetics 3.) gender

Principle of Diminishing Returns  Performance gains are related to the level of training experience (training age)  As training continues, strength and performance gains are more difficult to achieve Genetic ceiling Point of frustation  Ergogenic aids (?)

Principle of Diminishing Returns Hoffman et al. (1991)  Purpose: determine effectiveness of in-season weight training program  Design: two groups (group 1: previous strength training experience; group 2: minimal strength training)  Results: no strength improvements in group 1 but 4% increase in upper-body strength in group 2 Understanding training age is crucial for interpreting performance gains OR lack of gains!

Principle of Diminishing Returns (continued) Strength Increases Duration of Training Genetic Potential

Principle of Reversibility  Once a training stimulus is removed the performance gains will revert back to their original state (detraining)  How quickly will this occur? Coyle et al. (1979): 4-6% reduction in VO2 max after 2 weeks of inactivity Coyle et al. (1986): 12% decrease in SV is evident after 2-4 weeks of detraining

Biokinetic Swim Bench and Strength Changes Detraining a b

Physiologic Effects of Detraining  Decreased performance may be related to losses in cardiorespiratory endurance.  Oxidative enzyme activity in muscles decreases (up to 60%).  Glycolytic enzymes remain unchanged with up to 84 days of detraining.  Muscle glycogen content (and thus storage capacity) decreases.  Acid-base balance becomes disturbed.  Muscle capillary supply and fiber type may change.

Principle of Reversibility (continued)

You can prevent rapid losses to your cardiorespiratory endurance with a minimum of three training sessions per week at an intensity of at least 70% VO 2 max.. Principle of Reversibility (continued) Research Article Specificity and Reversibility of Inspiratory Muscle Training Romer & McConnell (2002).

Designing Training Programs: When is enough, enough?

Designing Training Programs: Definitions Excessive training—well above what is needed for peak performance, but does not strictly meet the criteria for overreaching or overtraining. It can lead to chronic fatigue and decrements in performance. Overreaching—a brief period of heavy overload without adequate recovery, thus exceeding the athlete’s adaptive capacity. There is a performance decrement, but it is relatively short-term, lasting several days to several weeks Overtraining—that point at which an athlete starts to experience physiological maladaptations and chronic performance decrements, lasting weeks, months or longer. Up and exceeding 6 months (Kreider et al., 1998)

Overreaching VS Overtraining OVERREACHING OVERTRAINING

Overreaching  Athletes may plateau or see a decrease in performance Typical response: frustration Initial symptom of overreaching  Reduced stimulus provokes Overcompensation Improved performance

Overtraining (OT)  Produces an autonomic nervous system imbalance Results in a sympathetic system and/or parasympathetic system dominance(Israel, 1976)  Sympathetic overdrive during rest Restlessness Weight loss Increase in resting HR  Parasympathetic overdrive during exercise Fatigue Depression Reduction in resting HR  Parasympathetic overtraining more severe case of OT Associated with exhaustion of neuroendocrine system

Detecting Overtraining  Decline in physical performance with continued training  Loss in muscular strength, coordination, and maximal working capacity  General fatigue  Change in appetite and body weight loss  Sleep disturbances  Irritable, restless, excitable, anxious  Loss of motivation  Lack of mental concentration  Feelings of depression

Overtraining Marker: Resting HR  Reversal of Runner's Bradycardia with Training Overstress  Dressendorfer et al. (2000)  Bradycardia = slowness of the hearbeat, usually defined (by convention) as a rate under 60 beats per minute. PDR Medical Dictionary

Endocrine System Disturbances  Testosterone/Cortisol ratio has been proposed as a monitor of training stress  Anabolic to catabolic relationship  If T/C decreases 30%, then recovery is insufficient Day 1: T/C = 1/1 Day 5: T/C = 12/-8 Day 10: T/C = 22/-12

Psychological Disturbances  Mood states are sensitive to training volume (Morgan et al., 1997)  Use as a monitoring tool? Profile of Mood States (POMS; 1971)  Self-report inventory  950+ research articles have used POMS  “Iceberg Profile” Overtrained athletes exhibit lower confidence in their ability to succeed Use of POMS in sport/exercise literature sport/exercise literature

Potential Causes of Overtraining

1.) Periods of excessive training and/or emotional stress 2.) Abnormal responses in the autonomic nervous system—sympathetic and parasympathetic 3.) Disturbances in endocrine function 4.) Depressed immune function MULTIFACTORAL 5.) Psychological factors 6.) Nutrition A single factor may push an athlete over the top!

Treatment of Overtraining  Best to avoid by detecting signs of overtraining  Treatment: rest & recovery Remove stimulus to allow a full recovery to normal values Recovery can take many months to be complete