1. 8 Principles of Exercise Training chapter

2. Learning Objectives Learn the differences between muscular strength, power, and endurance Examine how strength is gained through resistance training Find out how specific types of aerobic and anaerobic training can improve performance Discover techniques to monitor changes in training

3. Terminology Strength is the maximal force a muscle group can generate Power is the rate of performing work Power = force x distance / time Muscular endurance is the capacity to sustain repeated muscle actions or a single static contraction

4. An Isokinetic Testing and Training Device © Tom Roberts

6. Aerobic Power The rate of energy release by cellular metabolic processes that depend on the involvement and availability of oxygen Maximal aerobic power is the maximal capacity for aerobic resynthesis of ATP

7. Anaerobic Power The rate of energy release by cellular metabolic processes that function without the involvement of oxygen Maximal anaerobic power is the maximal capacity of the anaerobic system to produce ATP

8. General Principles of Training Individuality: any training program must consider the specific needs and abilities of the individual for whom it is designed Specificity: adaptations to training are highly specific to the nature of the training activity and should be carefully matched to an athlete’s specific performance needs Reversibility: training programs must include a maintenance plan to ensure that the gains from training are not lost Progressive overload: the training stimulus must be progressively increased as the body adapts to the current stimulus Hard/easy: programs must alternate high-intensity workouts with low-intensity workouts to help the body recover and achieve optimal training adaptations Periodization: the gradual cycling of specificity, intensity, and volume of training to achieve peak levels of fitness for competition

9. Resistance Training Programs Training Needs Analysis 1.Muscle groups to be trained 2.Type of training 3.Energy systems to be trained 4.Sites of concern for injury prevention

10. Designing Resistance Training Programs: Things to Decide 1.Exercises that will be performed 2.Order in which they will be performed 3.Number of sets for each exercise 4.Rest periods between sets and exercises 5.Intensity (amount of resistance), number of repetitions, and velocity of movement

12. Periodization for Resistance Training Phase IMuscular hypertrophy Phase IIStrength Phase IIIPower Phase IVPeak strength Phase VActive recovery

14. Types of Resistance Training Static-contraction (isometric) resistance training Free weights Eccentric training Variable-resistance training Isokinetic training Plyometrics Electrical stimulation training

15. Variation in Strength Relative to the Angle of the Elbow During the Two-Arm Curl

16. A Variable-Resistance Training Device © Human Kinetics

17. Plyometric Box Jumping

18. Resistance Training Programs Key Points Low-repetition, high-resistance training enhances strength development High-repetition, low-resistance training optimizes muscular endurance Periodization is important to prevent overtraining and burnout A typical periodization cycle has 4 active phases, each emphasizing a different muscular fitness component, plus an active recovery (continued)

19. Resistance Training Programs (continued) Key Points Resistance training can use static or dynamic contractions Eccentric training appears to be essential to maximizing hypertrophy Electrical stimulation can be successfully used in rehabilitating athletes

20. Anaerobic and Aerobic Power Training Programs Programs are designed along a continuum Anaerobic power is represented by the ATP-PCr system and anaerobic glycolytic system, while aerobic power is represented by the oxidative system Short sprintsATP-PCr system Longer sprints, middle distance Glycolytic system Longer distanceOxidative system

22. Variables to Manipulate for Interval Training Rate of the exercise interval Distance of the exercise interval Number of repetitions and sets during each training session Duration of rest or active recovery interval Type of activity during the active recovery interval Frequency of training per week

23. Blood Lactate Concentration in a Single Runner After a Single Set of 5 Repetitions of Interval Training at 3 Different Paces

24. Types of Training Interval training Continuous training Interval-circuit training

25. Anaerobic and Aerobic Power Training Key Points Training programs are designed to train one or more of the three metabolic energy systems Interval training consists of repeated bouts of high- to moderate-intensity exercise interspersed with periods of rest or reduced-intensity exercise Exercise intensity and recovery rate can be monitored with a heart rate monitor Interval training is appropriate for all sports (continued)

26. Anaerobic and Aerobic Power Training (continued) Key Points Continuous training has no rest intervals and can vary from LSD training to high-intensity training Fartlek training is an excellent activity for recovering from several days of more intense exercise Interval-circuit training combines interval training and circuit training into one workout