8 principles of exercise training chapter. learning objectives learn the differences between...
Post on 20-Dec-2015
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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
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
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
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
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 週期 : the gradual cycling of specificity, intensity, and volume of training to achieve peak levels of fitness for competition
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
Types of Resistance Training
• Static-contraction (isometric) resistance training• Free weights (barbells, dumbbells)• Eccentric training• Variable-resistance training(decrease weakest point, increase strong point)
• Isokinetic training• Plyometrics (stretch-shortening cycle ex) jump ability
• Electrical stimulation training
Designing Resistance Training Programs: Things to Decide
1. Exercises that will be performed
2. Order in which they will be performed(big, small muscle)
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
Periodization for Resistance Training (1 year,5 phases)
Phase I Muscular hypertrophy
High volume
Phase II Strength
intensity
Phase III Power
Phase IV Peak strength
Phase V Active recovery
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)
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
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 sprints ATP-PCr system
Longer sprints,
middle distance
Glycolytic system
Longer distance Oxidative system
Variables to Manipulate for Interval Training
• Track, cross country, and swimming.• Rate of exercise(75s for 400m: intensity and duration) • 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• Set 1: 6Χ400 m at 75s (90s slow jog)
Blood Lactate Concentration in a Single Runner After a Single Set of 5 Repetitions
of Interval Training at 3 Different Paces
Types of Training
• Interval training • Continuous training(continuous activity without rest
interval)long-slow distance, Fartlek training(high speed or jogging)
• Interval-circuit training: 3000-10000m, station 400-1600m, jog, runs,or sprints the distance station, stop at each station to perform strength, flexibility, or muscular endurance
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)