SECTION 13
Makes the body more efficient Makes the body better able to perform certain tasks Can make the human machine more effective We can run faster, jump higher, and throw further
The four building blocks of exercise prescription F = Frequency I = Intensity T= Type T= Time
the amount of time per week spent training general guideline is 3-5 times/week determination of frequency depends greatly on the athlete’s level of fitness, athletic aspirations, and type of training
how hard the individual must work taken as a percentage of the individual’s maximal aerobic and anaerobic power general guideline is 50%-100% of athlete’s maximal intensity
amount of time spent in a single training session general guideline is 3-6 times/week depends on the athlete’s level of fitness, athletic aspirations, and type of training
either aerobic or anaerobic training prescriptions, or a combination of both depends on the athlete’s level of fitness, athletic aspirations, and sport or activity for which he or she is training
The three energy systems available… Anaerobic alactic Anaerobic lactic Aerobic Each system has certain limitations and strengths Training can be incorporated to either enhance one or all energy systems, depending on the athlete’s needs
High speed explosive movements, generally 85%- 100% of maximal intensity Long rest periods between sets High intensity and volume training Training prescription will depend greatly on the athlete’s level of fitness, athletic aspirations, and type of sport
High speed explosive movements, generally 75%- 85% of maximal intensity Long rest periods between sets Moderately high intensity and volume training Training prescription will depend greatly on the athlete’s level of fitness, athletic aspirations, and type of sport
Repetitive movements, generally 50%-75% of maximal intensity Short rest periods between sets Moderately low intensity and volume training Training prescription will depend greatly on the athlete’s level of fitness, athletic aspirations, and type of sport
The Principle of Overload The Principle of Progression The Principle of Specificity (or S.A.I.D.) The Principle of Individual Differences The Principle of Reversibility The Principle of Diminishing Returns
To get stronger, the body must perform tasks that are more challenging than those to which it is accustomed Over time the body will adapt New demands must be incorporated Overload can include all aspects of training, i.e., physiological, emotional, mental, and psychological
In order to constantly improve, an athlete must progressively increase the overload over time The athlete must be aware that loads and demands on the body must occur over time to increase performance and decrease injury
In order for specific outcomes to occur, training must be specific to those outcomes Example: if you need to improve your vertical jump, your exercise prescription should include explosive power such as exercises that target the legs Specific muscle adaptations will occur if training is specific Training must reflect athlete’s “game situation needs”
Every athlete has a different physical and psychological makeup Pre-training fitness levels Requirements within their sport Age and gender Ability to recover from workouts Ability to recover from injury
“Use it or lose it” Detraining Loss of one’s edge Loss in intensity Atrophy Reasons include: injury, lack of motivation, overtraining, and burnout
A person’s training gains will reflect that person’s prior level of training Performance plateau Must change exercise prescription Ethical vs. unethical training methods
Periodization Concurrent training Interval training Fartlek training Resistance training Plyometric training
Breakdown of year-long training Three major seasons: off-season, pre-season, and in-season Macrocycle – the year or years Mesocycle – months or weeks Microcycle – day(s) or week
Training all energy systems at the same time Different types of training simultaneously Great for general fitness Performed during the off-season for certain athletes Ideal for keeping variety in one’s exercise program
Can benefit both anaerobic and aerobic systems Alternating periods of intensity within a given workout Great for lactic acid training threshold Manipulates length of intense period, its intensity, length of rest, and number of repetitions
Means “speed play” Basically the same as interval, without rigid numerical control Athletes change variables according to terrain or how they feel Speed up or slow down when you want
Lifting weights is the most common form Weight provides resistance to muscles Broken down into number of: sets, repetitions, rest, tempo (speed of repetition), loads, and volume
“Stretch-shortening exercises” Examples include: bounding, hopping, jumping, box jumps, box drills Used to develop strength and power Caution: should not be used until athletes have a solid aerobic and anaerobic base. Children should also avoid repeated long, high intense plyometric routines.
Rest and recovery Avoiding injury Stretching Warm-up and cool-down periods Sleep Interest level