©Thompson Educational Publishing, Inc All material is copyright protected. It is illegal to copy any of this material. This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook. An Introduction to Health and Physical Education Ted Temertzoglou Paul Challen ISBN Exise Science ion 13: Exercise Science Section 13: Training Principals and Methods

©Thompson Educational Publishing, Inc All material is copyright protected. It is illegal to copy any of this material. This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook. What Is Training?  Training makes the body more efficient  Training makes the body better able to perform certain tasks:  Running  Jumping  Lifting  Shooting a basketball

©Thompson Educational Publishing, Inc All material is copyright protected. It is illegal to copy any of this material. This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook. F.I.T.T. Principle  F.I.T.T. Principle captures the four basic building blocks of any exercise program  F = Frequency  I = Intensity  T = Type  T = Time

©Thompson Educational Publishing, Inc All material is copyright protected. It is illegal to copy any of this material. This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook. Frequency  Amount of time per week spent on training  Frequency of training sessions depend on several factors:  Age  Conditioning  Competitive aspirations  General guideline is 3–5 times per week

©Thompson Educational Publishing, Inc All material is copyright protected. It is illegal to copy any of this material. This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook. Intensity  How hard the individual must work  Taken as a percentage of the individual’s maximal aerobic and anaerobic power  Several ways of prescribing aerobic intensity levels within a training schedule:  VO 2 max  Borg Scale of Perceived Exertion  Percentage of maximal heart rate  Karvonen method/Heart Rate Reserve

©Thompson Educational Publishing, Inc All material is copyright protected. It is illegal to copy any of this material. This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook. Type  Either aerobic or anaerobic training prescriptions or a combination of both  Depends on the athlete’s level of:  Fitness  Athletic aspirations  Sport or activity for which the athlete is training Aerobic Anaerobic

©Thompson Educational Publishing, Inc All material is copyright protected. It is illegal to copy any of this material. This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook. Time  Amount of time spent in a single training session  General guideline is 20–60 minutes of continuous activity  Beginners should aim for 20 minutes and build up to longer durations  Experienced athletes should aim for 60 minutes

©Thompson Educational Publishing, Inc All material is copyright protected. It is illegal to copy any of this material. This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook. The Role of Energy Systems  Three energy systems available:  Anaerobic alactic system  Anaerobic lactic system  Aerobic system  Each energy system has certain limitations/strengths  Training can be incorporated to either enhance one or all energy systems (depending on the athlete’s needs)

©Thompson Educational Publishing, Inc All material is copyright protected. It is illegal to copy any of this material. This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook. The Three Energy Systems Anaerobic AlacticAnaerobic LacticAerobic High speed explosive movements (85%–100% of maximal intensity) High speed explosive movements (75%–85% of maximal intensity) Repetitive movements (50%–75% of maximal intensity) Long rest periods between sets Short rest periods between sets High intensity and volume trainingModerately high intensity and volume training Moderately low intensity and volume training Training prescription depends on athlete’s level of fitness, athletic aspirations, and type of sport

©Thompson Educational Publishing, Inc All material is copyright protected. It is illegal to copy any of this material. This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook. Resistance Training Guidelines

©Thompson Educational Publishing, Inc All material is copyright protected. It is illegal to copy any of this material. This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook. Other Training Principles  Principle of Overload  Principle of Progression  Specificity or S.A.I.D. (Specific Adaptation to Imposed Demand) Principle  Principle of Individual Differences  Principle of Reversibility  Principle of Diminishing Returns © iStockphoto.com/”LajosRepasi”

©Thompson Educational Publishing, Inc All material is copyright protected. It is illegal to copy any of this material. This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook. Overload  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:  Physiological  Emotional  Mental  psychological

©Thompson Educational Publishing, Inc All material is copyright protected. It is illegal to copy any of this material. This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook. Progression  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:  Increases performance  Decreases injury

©Thompson Educational Publishing, Inc All material is copyright protected. It is illegal to copy any of this material. This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook. Specificity (S.A.I.D.)  In order for specific outcomes to occur, training must be specific to those outcomes  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”

©Thompson Educational Publishing, Inc All material is copyright protected. It is illegal to copy any of this material. This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook. Individual Differences  Every athlete has a different physical and psychological makeup, therefore every athlete will have different needs when it comes to training  Several key factors include:  Pre-training fitness levels  Requirements within their sport  Age and gender  Ability to recover from workouts  Ability to recover from injury

©Thompson Educational Publishing, Inc All material is copyright protected. It is illegal to copy any of this material. This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook. Reversibility  “Use it or lose it”  Principle of Reversibility leads to:  Atrophy  Detraining  Injury  Lack of motivation  Overtraining  Burnout

©Thompson Educational Publishing, Inc All material is copyright protected. It is illegal to copy any of this material. This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook. Diminishing Returns  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

©Thompson Educational Publishing, Inc All material is copyright protected. It is illegal to copy any of this material. This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook. Training Methods  Periodization  Concurrent training  Interval training  Fartlek training  Resistance training  Plyometric training © iStockphoto.com/”leezsnow”

©Thompson Educational Publishing, Inc All material is copyright protected. It is illegal to copy any of this material. This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook. Periodization  Breakdown of year-long training  Three major seasons:  Off-season  Pre-season  In-season  Macrocycle  Measured in the year or years  Mesocycle  Measured in months or weeks

©Thompson Educational Publishing, Inc All material is copyright protected. It is illegal to copy any of this material. This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook. Concurrent  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

©Thompson Educational Publishing, Inc All material is copyright protected. It is illegal to copy any of this material. This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook. Interval  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  Intensity  Length of rest  Number of repetitions

©Thompson Educational Publishing, Inc All material is copyright protected. It is illegal to copy any of this material. This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook. Fartlek  Means “speed play”  Similar to Interval but without rigid numerical control  Athletes change variable according to terrain or how they feel  Speed up or slow down when you want

©Thompson Educational Publishing, Inc All material is copyright protected. It is illegal to copy any of this material. This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook. Resistance  Lifting weights most common form  Weight provides resistance to muscles  Broken down into a number of:  Sets  Repetitions  Rest  Temp (speed of repetition)  Loads  Volume

©Thompson Educational Publishing, Inc All material is copyright protected. It is illegal to copy any of this material. This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook. Plyometrics  “Stretch-shortening exercises”  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

©Thompson Educational Publishing, Inc All material is copyright protected. It is illegal to copy any of this material. This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook. Other Important Factors  Rest and recovery  Avoiding injury  Stretching  Warm-up and cool-down  Sleep  Interest level © iStockphoto.com/”jenjen42”

©Thompson Educational Publishing, Inc All material is copyright protected. It is illegal to copy any of this material. This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook. Environmental Factors on Training  Body temperature regulation and environment  Heat transfer  The role of clothing  Exercises and altitude  Altitude acclimatization  Air pollution © iStockphoto.com/”blublaf”

©Thompson Educational Publishing, Inc All material is copyright protected. It is illegal to copy any of this material. This material may be used only in a course of study in which Exercise Science: An Introduction to Health and Physical Education (Temertzoglou/Challen) is the required textbook.