Principles of Training

Dr. MoranEXS 558Wednesday 10/26/05

Remaining Lectures

10/26/05 – Principles of Training 11/2/05 – Resistance Training 11/9/05 – Endurance Training 11/16/05 – Anaerobic Training 11/23/05 – No class 11/30/05 – Plyometrics/Flexibility 12/7/05 – Class Presentations

Formatting Instructions for Paper

Draft due before Thanksgiving Times New Roman (font 12) Justify text Line Numbers

Tips for Scientific Writing

Start with outline of section Topic sentence

Make sure the entire paragraph relates to main idea Transition between paragraphs Citations (Moran et al., 2002) Avoid “sloppy references”

Do not cite a review article citing the research studies that actually completed the studies

Typically avoid direct quotations from studies Occasionally it is OK but it is better to paraphrase Avoid writing “the authors”

Keep sentences simple, avoid long run-ons Acronyms – be sure to identify initially

Why understand training theory?

Ultimately it is to improve athletic performance

Secondary Objectives: Prevent injury Maximize human potential

Keys to developing successful training paradigms

KEEP RECORDS (very important) Read relevant research reports Be open to new techniques/ideas

Training Program Evaluation

Goals: proper goals are necessary for a training program to be evaluated

Goals common to training programs Increasing muscle strength Improving aerobic capacity Improving sports performance Improving body composition

Acute Program Variables

Specific training components that can be altered from workout to workout

Choice of exercise Order of exercise Intensity of exercise Volume of exercise Training frequency Rest interval

Fleck & Kramer (1997)

Acute Program Variables (continued)

Basic Training Principles

Specificity Principle Overload Principle Individuality Principle Principle of Diminishing Returns Principle of Reversibility

Detraining

Additional Topic Overtraining

Specificity Principle

Physiological adaptations are specific to the muscles trained, intensity of exercise and metabolic demands of exercise

Carryover Effect Ex: resistance training program supplements

most sport training 100% carryover NOT possible Resistance exercise selection

Similar NM coordination Recruitment of correctly-targeted muscles

Overload Principle

For adaptations to occur then the demand of the exercise must exceed what the body is normally accustomed to

Yakovlev’s Model

Normal State

Workout

Fatigue Recovery

“Super” Compensation

Time (days)

APV of workout, outside variables (sleep, nutrition), effect recovery time!!

Overload Principle (continued)

Dr. Hans Selye (1936) His model to describe the

biological reaction of an organism to sustained and unrelenting stress; there are several stages, culminating in death in extreme circumstances

Three Stages1.) alarm reaction: initial

response to stimulus and consists of both shock and soreness

2.) adaptation: improvement in performance is noted during this time

3.) exhaustion: unable to make further improvements and chronic fatigue is a possibility

Seyle’s General Adaptation Syndrome

Alarm Reaction

Resistance Exhaustion

Progression Principle

Adaptations will occur as a result of a training program

If training intensity does not change (progress), then overall intensity will get easier for the athlete

How often is it necessary to change training intensity?

Individuality Principle

20 athletes same training stimulus = 20 different responses! Athletes respond DIFFERENTLY to

training programs Why?

1.) pretraining (training age)2.) genetics3.) gender

Principle of Diminishing Returns

Performance gains are related to the level of training

experience (training age)

As training continues, strength and performance gains are more difficult to achieve Genetic ceiling Point of frustation

Ergogenic aids (?)

Principle of Diminishing ReturnsHoffman et al. (1991)

Purpose: determine effectiveness of in-season weight training program

Design: two groups (group 1: previous strength training experience; group 2: minimal strength training)

Results: no strength improvements in group 1 but 4% increase in upper-body strength in group 2

Understanding training age is crucial for interpreting performance gains OR lack of gains!

Principle of Diminishing Returns (continued)Str

ength

Incr

ease

s

Duration of Training

Genetic Potential

Principle of Reversibility

Once a training stimulus is removed the performance gains will revert back to their original state (detraining)

How quickly will this occur? Coyle et al. (1979): 4-6% reduction in

VO2 max after 2 weeks of inactivity Coyle et al. (1986): 12% decrease in SV

is evident after 2-4 weeks of detraining

Biokinetic Swim Bench and Strength Changes Detraining

a b

Physiologic Effects of Detraining

Decreased performance may be related to losses in cardiorespiratory endurance.

Oxidative enzyme activity in muscles decreases (up to 60%).

Glycolytic enzymes remain unchanged with up to 84 days of detraining.

Muscle glycogen content (and thus storage capacity) decreases.

Acid-base balance becomes disturbed.

Muscle capillary supply and fiber type may change.

Principle of Reversibility (continued)

Principle of Reversibility (continued)

You can prevent rapid losses to your cardiorespiratory endurance with a minimum of three training sessions per week at an intensity of at least 70% VO2max.

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Principle of Reversibility (continued)

Research Article

Specificity and Reversibility of Inspiratory Muscle TrainingRomer & McConnell (2002)

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Designing Training Programs:When is enough, enough?

Designing Training Programs: Definitions

Excessive training—well above what is needed for peak performance, but does not strictly meet the criteria for overreaching or overtraining. It can lead to chronic fatigue and decrements in performance.

Overreaching—a brief period of heavy overload without adequate recovery, thus exceeding the athlete’s adaptive capacity. There is a performance decrement, but it is relatively short-term, lasting several days to several weeks

Overtraining—that point at which an athlete starts to experience physiological maladaptations and chronic performance decrements, lasting weeks, months or longer. Up and exceeding 6 months (Kreider et al., 1998)

Overreaching VS Overtraining

OVERREACHING OVERTRAINING

Overreaching

Athletes may plateau or see a decrease in performance Typical response: frustration Initial symptom of overreaching

Reduced stimulus provokes Overcompensation Improved performance

Overtraining (OT)

Produces an autonomic nervous system imbalance Results in a sympathetic system and/or parasympathetic

system dominance (Israel, 1976) Sympathetic overdrive during rest

Restlessness Weight loss Increase in resting HR

Parasympathetic overdrive during exercise Fatigue Depression Reduction in resting HR

Parasympathetic overtraining more severe case of OT Associated with exhaustion of neuroendocrine system

Detecting Overtraining Decline in physical performance with continued training

Loss in muscular strength, coordination, and maximal working capacity

General fatigue

Change in appetite and body weight loss

Sleep disturbances

Irritable, restless, excitable, anxious

Loss of motivation

Lack of mental concentration

Feelings of depression

Overtraining Marker: Resting HR

Reversal of Runner's Bradycardia with Training Overstress

Dressendorfer et al. (2000)

Bradycardia = slowness of the hearbeat, usually defined (by convention) as a rate under 60 beats per minute.

PDR Medical Dictionary

Endocrine System Disturbances

Testosterone/Cortisol ratio has been proposed as a monitor of training stress

Anabolic to catabolic relationship

If T/C decreases 30%, then recovery is insufficient

Day 1: T/C = 1/1 Day 5: T/C = 12/-8 Day 10: T/C = 22/-12

Psychological Disturbances

Mood states are sensitive to training volume (Morgan et al., 1997)

Use as a monitoring tool? Profile of Mood States (POMS;

1971) Self-report inventory 950+ research articles

have used POMS “Iceberg Profile”

Overtrained athletes exhibit lower confidence in their ability to succeed

Use of POMS in sport/exercise literature

Potential Causes of Overtraining

Potential Causes of Overtraining

1.) Periods of excessive training and/or emotional stress

2.) Abnormal responses in the autonomic nervous system—sympathetic and parasympathetic

3.) Disturbances in endocrine function

4.) Depressed immune function

MULTIFACTORAL

5.) Psychological factors

6.) Nutrition

A single factor may push an athlete over the top!

Treatment of Overtraining

Best to avoid by detecting signs of overtraining

Treatment: rest & recovery Remove stimulus to allow a full

recovery to normal values Recovery can take many months to be

complete