Sports Performance 15

Basic Training Principles

Basic Training Principles

What is Physical Fitness?

Being physically fit means to be able to perform everyday activities with ease.

Basic Training Principles

5 Components of Physical Fitness:

1. Muscular Strength2. Muscular Endurance3. Cardiovascular Endurance4. Flexibility5. Body Composition

Basic Training Principles

1. Muscular Strength

The capacity to exert force against a resistance.

Resistance training programs are the most efficient way to gain rapid strength.

Increased in strength is related to increase in muscular endurance.

Basic Training Principles

2. Muscular Endurance

The body’s ability to resist fatigue or sustain prolonged activity.

Endurance can be improved by using a moderate load and progressively increasing the no. of reps.

Basic Training Principles

3. Cardiovascular Endurance The ability of the circulatory and

respiratory system to carry oxygen to the working muscles and waste products away.

An efficient CV system can deliver a high amount of oxygen per kilogram of body weight.

The recommendation for good CV fitness is to do 3-5 sessions of 20-30 minute workouts a week at a HR intensity that corresponds to your age.

Basic Training Principles

4. Flexibility Is the range of motion

(ROM) possible in a given joint or series of joints.

Improvement can occur at any age.

Maintaining a good ROM provides increased resistance to muscle and soreness.

Basic Training Principles

5. Body Composition Body weight is maintained

by balancing nutritional requirements necessary for energy expenditure with a well-balanced diet.

Maximize lean body mass and minimize the % of body weight.

Weight of a person not important – lean muscle mass weighs more than fat.

Basic Training Principles

Benefits of Weight Training Increased contractile strength in the muscle. Increased tensile strength in tendons, ligaments and

bones. Increased bone density. Positive changes to physical capacity, metabolic

function, athletic power, injury risk, physical and psychological well being.

Basic Training Principles

Benefits of Aerobic Training Increased ability to use fat as a fuel and increase metabolic

weight. Increased bone density. Adaptation to increased intensity of exercise. Increased ability to transport oxygen to tissues. Quick recovery upon completion of exercise. Increased energy for daily activities. Decreased resting heart rate. Improved circulation and possible decreased resting blood

pressure.

Basic Training Principles

Health Benefits of Exercise

Exercise has a preventativeeffect on a wide range ofpathologies. Hypertension (high blood

pressure) Obesity Heart Disease Asthma Lower Back Problems Bone and Joint Disorders Psychological Disorders Arteriosclerosis

Basic Training Principles

To be effective in their strength training,athletes must follow certain principles: Stress- Rest Principle Progressive Resistance Overload Principle Principle of Specificity The F.I.T.T Principle The Principle of Symmetry Contraction-Control Principle Ceiling Principle Maintenance Principle Principle of Reversibility

Basic Training Principles

Cardiovascular Disease CV Disease is the number 1 killer

in North America for both men and women.

By implementing a healthy lifestyle you can make the following improvements reducing your risk ofcoronary heart disease:

-Decreased Heart Rate-Increase in muscle efficiency-Decrease in total body fat-Decrease in total blood cholesterol-Decrease in blood pressure

Basic Training Principles

9 Basic Training Principles:

These principles help an athlete, coach and athletic trainer maximize the benefits of resistance training, and help achieve the program goals of an individual.

Stops you from wasting your time and perhaps even injuring yourself in the gym!!

Basic Training Principles

1. Overload Principle Physical conditioning is

improved when the body is placed under greater than normal workload until it adapts to a new level.

Manipulate aspects of frequency, intensity, time and type of activity gradually until the body adapts to a new load.

Basic Training Principles

2. Adaptation Principle

Body adapts and responds over time to exercise and the demands placed on the body.

Can be acute/short term or chronic/long term.

Demands must be placed on the body on a regular and repeated basis for chronic adaptations to occur.

Basic Training Principles

3. Specificity Principle SAID – Specific, Adaptation,

Imposed, Demands The type and degree of

adaptation to the body depends on the type and amount of exercises performed.

High reps builds endurance. Heavy weight builds size and

strength. Specificity applies to a

specific group of muscles.

Basic Training Principles

4. Stress – Rest Principle

The body needs to recover after a workout.

5-6 sessions of varied cardiovascular intensity exercise a week – must have at least one day of full rest.

48-72 hours rest is optimal between workouts on similar muscle groups.

Basic Training Principles

5. Contraction- Control Principle

Perform weight training movements in a slow and controlled manner because the speed of the repetition can exceed the ability of a muscle to contract.

Cheating movements can impose stress on the connective tissue.

Basic Training Principles

6. Symmetry Principle

Develop balanced muscles in the body.

Always work opposing muscle groups.

Muscular imbalance will lead to injury.

Basic Training Principles

7. Ceiling Principle

As their participants approach their genetic limit or biological ceiling, there will be smaller changes.

Ceiling effect can occur because of excessive fatigue, injury and/or poor diet.

Basic Training Principles

8. MaintenancePrinciple

Once training goal is reached, it can be maintained by reducing the frequency, but keeping the intensity and duration of workouts the same (e.g from 3 to 2 x a week).

Basic Training Principles

9. Reversibility Principle

If a body is not stressed, training adaptations will decline 1/3 the rate they were gained.

E.g. a training effect after 1 month will be lost in 3 months.

This of course varies from individual to individual.

The declines can be both aerobic and strength.

Basic Training Principles: F.I.T.T Principle

Four major variables thatcome into play in designing atraining program.

F – Frequency: number of times a week

I - Intensity: level of exertion

T- Time: length of workout T - Type: type of workout

Basic Training

Principles: F.I.T.T Principle

CardiovascularConditioning F =3-5 times a week I = 60-85% of

Maximum Heart Rate, to see significant improvements in CV fitness

T = >20 minutes T = Continuous

activity

Basic Training

Principles: F.I.T.T Principle

Muscular Strength F = 2-4 times a week (every

other day) for a basic full body or 2 day split routine

I = 75% of 1RM (repetition maximum)

T = Until muscle fatigue is achieved. Training sessions vary between 30-90 minutes, include 8-10 exercises, and include all major groups

T = Isotonic, Isokenetic

Basic Training

Principles: F.I.T.T Principle

Muscular Endurance F = 2-4 times a week

(every other day) I = low to moderate

resistance 12-20 repetitions – high volume

T = Until muscular fatigue is achieved

T = Isotonic, Isokenetic

Basic Training Principles:

F.I.T.T Principle

Flexibility F = 3-7x a week I = Until mild tension is

felt, perform stretches only after the body is properly warmed up.

T = 15-60 sec for each stretch, usually stretch session lasts 10 minutes (depending on the number of stretches performed)

T= static, PNF.

Basic Training Principles: F.I.T.T Principle

Body Composition: Goal: to decrease body fat

and increase LBM (lean body mass)

F = CV 4-6 x a week; WT = 2 x a week

I = 60-70% of MHR; 10-12 reps max effort, 3-5 sets

T = 30-45 minutes; sets to failure.

T = Aerobic conditioning; Muscular strength and endurance

Basic Training Principles - Overtraining

Overtraining: Not allowing enough

rest and recovery time after workouts.

Some Emotional signs: Increase in depression

and nervousness Inability to relax A drop in academic or

job performance A desire to quit training

altogether.

Basic Training Principles - Overtraining

Body warning signs: Extreme muscle soreness A gradual increase in muscle

soreness between training sessions

Decrease in body weight when not wanted

Sudden gradual increase in resting HR

Loss of appetite, difficulty sleeping

Swelling of lymph nodes Unexplained drop in athletic

performance Prone to colds and flues Increased risk of injury

Basic Training Principles

Learning the rules of training before starting any kind of program is essential to any athlete.

This ensures that little time is wasted in achieving optimum results

Also, being educated in this area allows the athlete to monitor internal and external warning signs, decreasing the risks of potential hazards.