1. Training Methods

2. What Is Training? 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

3. The Role of Energy Systems
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

4. Anaerobic Alactic Energy System
High speed explosive movements, generally
85%-100% of maximal intensity (sprinters, power lifters)
0-15 seconds
Long rest periods between sets (2 minutes +)
High intensity and volume training

5. Anaerobic Lactic Energy System
High speed explosive movements, generally 75%-85% of maximal intensity
30-90 seconds
Long rest periods between sets
(decreases lactic acid)
Moderately high intensity and volume training

6. Aerobic System
Repetitive movements, generally 50%-75% of maximal intensity
> 3 minutes
Short rest periods between sets
Moderately low intensity and volume training

7. What area of your fitness do you want to improve?
Cardiovascular Endurance
Muscular Strength & Endurance
Flexibility
Body Composition
Balance & Coordination

8. What are your goals? To plan what type of training you want,
you need to have a plan specific to your goals
(sport specific training, general fitness, health)
1) Set goals for specific outcomes & times
2) Devise a program that will meet your goals
3) Evaluate your program (Is it Working?)
4) Modify, re-plan & set new goals

9. F = Frequency I = Intensity T= Type T= Time F.I.T.T. Principle
Regardless of which are of fitness you want to improve, the four building blocks of exercise prescription include the4 F.I.T.T. Principle
F = Frequency
I = Intensity
T= Type
T= Time

10. Frequency the amount of time per week spent training
determination of frequency depends greatly on the athlete’s level of fitness, athletic aspirations, and type of training

11. Intensity how hard the individual must work
taken as a percentage of the individual’s maximal aerobic and anaerobic power

12. Time 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

13. Type
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

14. Suggested Cardio Training Routine
Fitness (min – max)
F – 3-5 days/ wk
I – 50-85% VO2 max
T – mins (dependent on intensity)
T – large muscles, continuous, rhythmic

15. Relative Cardiovascular Intensity
Classification
% VO2 Max
(Max HR=220-age)
% HR
Light
40-50
63-69
Moderate
50-60
69-76
Hard
70-80
82-89
Very Hard
85-90
92-95

16. Weightlifting FIRRST Principle
F requency
I ntensity (Resistance Relative to Max)
Reps (Low) Strength - (High) Endurance
Rest Periods – (Long) Strength - (Short) Endurance
Sets # of times the same exercise is completed
Tempo (Pace)

17. Specificity of Strength Training
How should I train to get the results I want?
The mode & types of training should be based on the
results you want and the activity you are involved in.
Key Points:
1) One system is never working all on its own.
2) To improve a specific system you must train that system
3) To get the best results, you must allow the system to recover.
4) Training prescription will depend greatly on the athlete’s level of fitness, athletic aspirations, and type of sport

18. Suggested Weightlifting Routines
Type
Frequency
Intensity
Reps
Sets
Length
Strength
-Novice
80-85% 1RM
6-8 3
6 wks
-Advanced
80-90%
4-8
5-6
12 wks
Size
70-75%
10-12
Toning
60-70%
12-15
Endurance
60%
15-20

19. Weightlifting Efficiency: Circuit Training Comparison
Straight Set vs
Circuits
6 exercises x 3 = 18 sets
0.5 minute (m) / set = 9 m
0.5 m/ set = 9 m
Rest 2 m/ set x 17 breaks= 34 m
Rest 0.5 m/set x 17 breaks = 8.5 m
Total Time = 42 m
Total Time = 17.5 m
Exercise Time = 21% of Total
Exercise Time = 51% of Total

20. Basic Weight Training Terms (ie. Bicep Curl)
Concentric Contraction
- the muscle that is shortening
during a contraction (bicep)
Eccentric Contraction
- the muscle that is lengthening
during a contraction (tricep)
Isometric Contraction
a muscle that has no change
in length during the contraction
(pushing a wall)

21. Suggested Flexibility Training
Fitness (min – max)
F – 3-7 times/ wk
I – comfortable range of motion
T – s; 3-5 x per muscle
T – 4-5 stretches, static