1. Training Principles

2. TRAINING Training: The process of making the body better able to complete certain tasks than it currently is Training needs very greatly depending on both the objectives and the physical attributes of the individual involved. Many variables Many thoughts about the best way to train for a certain sport/physical task

3. What should you consider when making a training program?? F.I.T.T principle Frequency Intensity Type Time 3 major energy systems specific training principles overload, progression, specificity, individual differences, reversibility, diminishing returns

4. F.I.T.T. Principle Frequency Frequency Age conditioning competitive aspirations Must take into account the big picture before planning a training schedule Concept of regularity must be taking into consideration also

5. F.I.T.T. Principle Intensity Best way to determine intensity is to undergo laboratory test. VO 2 R (diff. b/w VO 2 max and VO 2 at rest) unrealistic HR can also measure intensities higher intensities = higher HR WEIGHT TRAINING : table 13.1 and 13.2 p.190 One repetition maximum- max amount of weight one can lift for one rep Repetition maximum – lower weight and higher repetition until no more reps can be performed

6. F.I.T.T. Principle Type What kind of training? aerobic vs. anaerobic perform activities directly related to his/her sport (drills) OR activities that build strength and endurance without actually mimicking the skills needed in certain sports (weightlifting, plyometrics)

7. F.I.T.T. Principle Time How long should one perform an exercise? previous conditioning overall goals one’s lifestyle

8. Energy Systems and Training Programs Some sports solely rely on one energy system while other sports rely on a combination of two or even three. Consequently a training program needs to be designed to maximize the use of the required energy systems.

9. Energy Systems and Training Programs Anaerobic Alactic System high speed/explosive movements interval training where no one repetition is longer than 10 seconds CP stores deplete and enough time is allocated for the stores to regenerate Recovery period approximately 5-6 times the work period itself with no more than 60 seconds total of work per set of repetitions (6 bursts of 10 seconds needs 5 minute rest between sets)

10. Energy Systems and Training Programs Anaerobic Lactic System Repetitions 10sec – 2 minutes Recovery 10-12 minutes between sets – can be sped up by jogging as it reduces lactic acid build up in the muscles

11. Energy Systems and Training Programs Aerobic System Athlete needs to strengthen systems to increase aerobic fitness (cardiovascular, respiratory and muscular) Athletes should work on increasing length and intensity of aerobic sessions Session should be: continuous steady-state exercise of 20 min of more aerobic interval training where intensity of the work period is less than is needed when working the two anaerobic systems

12. Specific Training Principles If F.I.T.T principle is the basic recipe to planning a training program the specific training principles are the ingredients and instructions in making the recipe happen. There are 6 basic training principles that complement F.I.T.T. Principle of overload Principle of progression Specificity principle Prinicple of individual difference Principle of reversibility Principle of diminishing return

13. Principle 1: Principle of Overload In order for the physiological change to occur, the human body must be subjected to greater stresses than the ones which it is accustomed eventually over time muscles will adapt to the overload, making the body able to perform more and more efficiently while handling greater and greater loads

14. Principle 2: Principle of Progression In order for the overall – or absolute – effect of training to progress an athlete must be subjected to greater and greater overloads over time. Same level training will not lead to any kind of progress

15. Principle 3: Specificity Principle In order for specific outcomes to occur, training exercises must be specific to those outcomes. The load placed on the body needs to mimic the actual sport as closely as possible, working the muscles is not sufficient enough

16. Principle 4: Principle of Individual Differences Every athlete has a different physical and psychological makeup, which means every athlete will have different needs when it comes to training. Pre-training fitness level, specific requirements within a sport, age, gender, ability of an athlete to recover from intense workouts, previous susceptibility to injury.

17. Principle 5: Principle of Reversibility When a muscle or muscle group has undergone a period of training and then has that training effect removed, the muscle(s) will over a period of time, begin to lose the benefits of that training. Atrophy: muscle strength and size lose if they are under periods of complete or near-complete inactivity Detraining: describes a time period in which someone who has undergone a significant amount of training removes or reduces the effects of that training.

18. Principle 6: Principle of Diminishing Return A person’s training gains will reflect that person’s prior level of training. Person who has no or relatively little training will see greater gains while a higher trained athlete will see relatively small gains

19. Training Methods Athletes train to increase, speed, endurance, agility, and flexibility. There are many methods used in achieving these objectives through training, we will discuss the main methods. Periodization Concurrent Training Interval Training Fartlek Training Resistance Training Plyometrics

20. Periodization T he breakdown of the overall training plan into distinct training periods in an attempt to maximize performance at peak times and to reduce the risk of injury and mental burnout. MACROCYCLE = divided into 3 major seasons: off-season, pre- season and in-season (or competition) MESOCYCLE = smaller training periods typically measured in weeks or months Periods of the mesocycle Transition – takes place after the last in-season competition – active rest period Preparatory – takes place during off-season (hypertrophy/endurance phase, strength phase, power phase) Competition – training moves to higher intensity, training for strategy and tactical planning MICROCYCLES = usually occur during the competitive phase that lasts for several months

21. Concurrent Training Training multiple energy systems by performing different types of training simultaneously Used to believe that it is was not beneficial Good for individuals training for general fitness rather than a specific sport as combining resistance training and endurance training appears to maintain and improve lean muscle mass while decreasing fat.

22. Interval Training Based on the idea that the body’s energy systems can make both aerobic and anaerobic gains, not only by steady, uninterrupted exercise, but also by altering periods of relatively intense exercise with periods of recovery within the same workout.

23. Fartlek Training Accomplishes the same basic physical goals as interval training, but without the rigid numerical controls. Emphasis is on altering intense bursts of effort with recovery periods. In interval training the length, reps, and rest intervals are all predetermined where in Fartlek the variables can change depending on the terrain or according to how the athlete feels.

24. Resistance Training KEY GAINS Muscle mass and strength Improved flexibility and range of motion (when done correctly) Prevent injury of key muscle and tendons Variables to consider when designing a resistance program  order of exercises, number of reps, number of sets, rest length, intensity within the workout, volume within workout, frequency of workouts

25. Plyometrics Training Form of resistance training that is used for its potential to develop strength and power Plyometrics works to both stretch and shorten the muscle through exercises Exercises generally use individuals body weight for resistance (sometimes medicine balls/weighted vests) Uses countermovement to build up muscular energy before an explosive movement releases it Should only be done once a solid resistance training base has been developed

26. Effects of Environmental Factors on Training Human body temperature is 37 degrees Celsius The body can withstand a drop in core temp of 10  C and a rise of only 5  C Beyond these levels conditions known as heat stress and cold stress can set in and be very detrimental to an athlete The body’s THERMOREGULATION system is very important in athletic performance and survival when it does not work (sweat does not evaporate etc.) special care must be taken to ensure athletes stay in a safe core temperature range. Preventing heat stress = wear looser clothing to allow evaporation of sweat and lighter colors that reflect the sun’s rays

27. Effects of Environmental Factors on Training Altitude Training Athletes that are use to training at sea level train at higher altitudes where there is less oxygen so their body will adapt. There has been a long debate to whether training at high elevations will benefit athletes who compete at sea-level. Training at a high altitude will increase an athlete’s oxygen-carrying capacity, however, the athlete will not be able to train at as high of an intensity and will find decreases in muscular power and endurance which cannot be offset by an increase in oxygen-carrying capacity.

28. Effects of Environmental Factors on Training Air Pollution The amount of pollutant in the air in more urban centers is a major cause for concern for athletes. Athletes who train in these conditions inhale up to 10 times the amount of toxic chemicals as compared to the average person. Problems associated include diminishing breathing, chest pain, coughing, asthma and emphysema Ways to avoid this are to train during cooler seasons of the year, train during non peak traffic times, watch the air index reports and train in indoor locations whenever possible.

29. OTHER FACTORS AND TRAINING 1. Rest, Recovery and Avoiding Injury 2. Stretching – very important in recovery, allows for wider range of motion and muscles that are more supple and less prone to injury 3. Warm up and cool down: important to prepare muscle before activity and cool down is important to disperse lactic acid build up afterwards. Both help to decrease chance of injury. 4. Maintaining an Interest Level 5. Sleep and Rest – helps regenerate the body after activity 6. Burnout and Overtraining – overtraining during intense periods can cause injury and intense fatigue. It is important to watch for mental as well as physical fatigue. Body “gives-up” either from physiological or psychological (enthusiasm/motivation) factors.