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Principles of Training

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1 Principles of Training
PAF 301

2 Principles of Training
Fitness is transitory – it increases with activity and decreases with inactivity. All training has some common features: It produces constant physical changes It takes time for these changes to occur, so training must take place over a period of time The training response is directly related to the types of training used

3 Principles of Training
Training programs should be developed to meet the needs of the individual. However, the basic principles and guidelines for achieving a desired level of fitness are the same for everyone. SPECIFICITY “What you train for is what you get” ie. different forms of exercise produce different effects. The outcomes of training don’t automatically translate from one activity to another Eg. A sprinter would concentrate on speed rather than cardio-vascular endurance. Can you think of two other examples of specificity?

4 Principles of Training
2. PROGRESSIVE OVERLOAD The body systems must be continually loaded with progressively higher levels of work- must continually stress the body BUT must be gradual- WHY? The body adapts physiologically when training load is > it’s used to Overloading can be achieved by varying 3 factors in training: - increasing INTENSITY of exercise - increasing FREQUENCY of activity - increasing DURATION of exercise or number of REPETITIONS

5 Principles of Training
The method used to achieve overload is dependent on the specific fitness desired and the aim of the training program.

6 Principles of Training
3. TRAINING THRESHOLDS A minimum intensity and duration of stress must be exceeded before adaptations in physiological capacities are triggered. Aerobic Threshold The level of intensity that allows you to exercise using the aerobic energy system Improvements can be achieved by training at 60 –85% max HR for at least 30 minutes. Can be increased by training at higher end of training zone Fuel?

7 Principles of Training
Anaerobic Threshold – Anaerobic Alactic System Fuel used is ATP stored in muscles Maximum intensity & effort Adequate rest between sets of exercise allows ATP to build up again at muscle level Should not exceed 60 seconds

8 Principles of Training
Anaerobic System Working above aerobic threshold you will feel out of breath, possibly nausea and cramping. At this point you have reached anaerobic threshold. Can be increased by using short bursts of high intensity activity, interspersed with aerobic workout Glycolysis (the breakdown of sugar) supplies muscles 10 seconds – 2 minutes Peak out-put seen in all-out efforts of 30 seconds Interval training used to enhance energy system Examples?

9 Principles of Training
4. INDIVIDUAL DIFFERENCES Individuals will respond to the same training in different ways Factors affecting physiological responses to training: - genetics - fitness levels - heart size - muscle mass - fibre type - fat distribution - joint flexibility Optimal benefits result from programs geared to the individual needs & capabilities of the athlete

10 Principles of Training
5. REVERSIBILITY Training effects are reversible If training stops, is done irregularly or with not enough intensity then adaptations will be reversed. - This process is also referred to as detraining

11 Types of Training 1. ANAEROBIC TRAINING
To improve anaerobic capacity we need to overload The ATP-CP & Lactic Acid energy systems ATP-CP System Engage specific muscles in repeated 5-10 second bursts of activity The activity must use the specific muscles required for the particular sport

12 Types of Training Lactic Acid System
Improving the capacity requires repeated bouts of up to 1 minute max effort, stop 30 seconds prior to exhaustion. Repeat after 3-5 minutes recovery. This causes lactic acid build-up which overloads the muscles and increases lactic acid tolerance. Activities chosen must engage the specific muscle groups.

13 Types of Training 2. AEROBIC TRAINING
The aerobic energy system provides energy for prolonged activities by producing ATP from Glycogen, with oxygen The two main goals of aerobic training are: Increase capacity of cardiorespiratory system (cardiac output/ stroke volume) & efficiency of respiratory system Enhance capacity of specific muscles to process oxygen Brief bouts of repeated exercise & long-duration efforts develop aerobic capacity.

14 Types of Training 3. STRENGTH TRAINING Three types of muscular action:
Concentric action – muscle shortens, joint move’t occurs as tension develops eg. raising dumbell Eccentric action – external resistance > muscle force & muscle lengthens while developing tension eg lowering dumbell (bicep lengthens) - Isometric action – when muscle generates force & attempts to contract but can’t overcome external force eg pressing against a wall

15 Principles of Strength Training
Basic principles of strength training: - overload - progressive resistance (reps or weights) - specificity - largest muscle groups first - warm-up - breathe when lifting - technique

16 Types of Training 4. SPEED TRAINING
Training methods best suited to improving speed are circuit and interval training Progressive overload achieved by decreasing the duration but increasing the reps 5. POWER TRAINING Power is combo of speed and strength Training methods best suited to improving it are resistance training, interval & circuit training & plyometrics

17 Types of Training FLEXIBILITY TRAINING There are 2 types of flexibility – static & dynamic. Training should be specific: - static exercises eg hold quad stretch for 20secs - dynamic exercises that involve movement during the stretch eg side bends Best training methods to improve flexibility are: - static & dynamic stretching, slow active stretching (SAS) & Proprioreceptive neuromuscular facilitation (PNF)

18 Methods of Training METHODS OF TRAINING Continuous Training
Fartlek Training Interval Training Circuit Training Resistance Strength Training Isometric Strength Training Flexibility Training Plyometrics

19 Methods of Training 1. CONTINUOUS TRAINING
Involves sustained activity for between 20 – 60 minutes Improves cardio-respiratory endurance and muscular endurance In order to develop aerobic capacity through continuous training the following variables must be considered:

20 Principles of Training
2. FARTLEK TRAINING Modified form of continuous training involving regular changes of pace The changes of pace increase the involvement of the anaerobic energy systems while primarily using the aerobic system

21 Principles of Training
3. INTERVAL TRAINING Comprises a series of repeated short bouts of exercise interrupted by periods of relief (rest or light exercise) Designed to improve speed, power, agility and anaerobic capacity We can vary: The distance of runs. The intensity of each run. The number of runs The length of recovery. The recovery interval is expresses in relation to the work interval as a ratio eg a 1:2 ratio means the recovery interval is twice as long as the work interval

22 Principles of Training
4. CIRCUIT TRAINING A number of exercise stations that are consecutively arranged in a given area, to be completed in as short a time as possible Has potential to develop aerobic capacity, anaerobic capacity, strength, power, agility, flexibility and muscular strength

23 Principles of Training
Activities included in circuit depend on objectives of the training program 10 to 15 stations requiring 8 – 12 minutes to complete Usually repeated 2 or 3 times during a session

24 Principles of Training
5. RESISTANCE STRENGTH TRAINING Involves performing a series of exercises with resistance, using either free or machine weights Produces improvements in muscular strength and muscular endurance 3 types – Isotonic, Isometric, Isokinetic TERMS TO KNOW Repetition (rep) Set Repetition Maximum (RM)

25 Principles of Training
6. ISOMETRIC STRENGTH TRAINING Involves contracting a muscle against an immovable resistance, whereby a muscle exerts force but there is no joint movement Limited in its application Useful in sports like Judo and Gymnastics

26 Principles of Training
7. PLYOMETRICS A very specialised form of power training Rapid eccentric contraction (muscle lengthens) followed by a rapid concentric contraction (muscle shortens) Focuses on speed, agility and quickness Uses explosive type movements (both upper body and lower body muscles) Usually use own body weight to perform exercises

27 The FITT Principle The FITT principle is a set of rules that should be adhered to to reap the benefits of a fitness training program. When you create your program, consider the following: Frequency: Number of training sessions per week Intensity: How strenuous the exercise must be Between 70-85% of maximum heart rate Type of Activity: Depends on individual interests and objectives of training program Time : Length of the training session (at least 20 mins)

28 5 Components of Physical Fitness
Cardiovascular Fitness i.e. Bootcamps, 5 km run training, Beep Test Muscular Strength i.e. Bench press, MR squat, Grip Strength Test Muscular Endurance Push ups, sit ups/minute Flexibility i.e. Sit and reach Body Composition i.e. Skin fold readings

29 6 Skill Related Components of Fitness
Agility i.e. ? Balance i.e.? Power i.e.? Speed i.e.? Coordination i.e.? Reaction Time i.e.?


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