2. What Is Training? Makes the body more efficient Makes the body more efficient Makes the body better able to perform certain tasks Makes the body better able to perform certain tasks Can make the human machine more effective Can make the human machine more effective We can run faster, jump higher, and throw further We can run faster, jump higher, and throw further

3. The Role of Energy Systems The three energy systems available… Anaerobic alactic Anaerobic alactic Anaerobic lactic Anaerobic lactic Aerobic Aerobic Each system has certain limitations and strengthsEach system has certain limitations and strengths Training can be incorporated to either enhance one or all energy systems, depending on the athletes needsTraining can be incorporated to either enhance one or all energy systems, depending on the athletes needs

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

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

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

7. What area of your fitness do you want to improve? Cardiovascular Endurance Cardiovascular Endurance Muscular Strength & Endurance Muscular Strength & Endurance Flexibility Flexibility Body Composition Body Composition Balance & Coordination 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.I.T.T. Principle Regardless of which area of fitness you want to improve, the four building blocks of exercise prescription include the 4 F.I.T.T. Principle Regardless of which area of fitness you want to improve, the four building blocks of exercise prescription include the 4 F.I.T.T. Principle F = Frequency F = Frequency I = Intensity I = Intensity T= Type T= Type T= Time T= Time

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

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

12. Time amount of time spent in a single training session amount of time spent in a single training session general guideline is 3-6 times/week general guideline is 3-6 times/week depends on the athletes level of fitness, athletic aspirations, and type of training depends on the athletes level of fitness, athletic aspirations, and type of training

13. Type either aerobic or anaerobic training prescriptions, or a combination of both either aerobic or anaerobic training prescriptions, or a combination of both depends on the athletes level of fitness, athletic aspirations, and sport or activity for which he or she is training depends on the athletes 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% VO 2 max T – 20-90 mins (dependent on intensity) T – large muscles, continuous, rhythmic

15. Relative Cardiovascular Intensity Classification % VO2 Max (Max HR=220-age) % HR Light40-5063-69 Moderate50-6069-76 Hard70-8082-89 Very Hard 85-9092-95

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

18. Suggested Weightlifting Routines TypeFrequencyIntensityRepsSetsLength Strength-Novice 80-85% 1RM 6-833 6 wks Strength-Advanced80-90%4-85-65-6 12 wks Size70-75%10-125-65-6 Toning60-70%12-1533 6 wks Endurance60%15-205-63

19. Weightlifting Efficiency: Circuit Training Comparison Straight Set vsvsvsvsCircuits 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 Concentric Contraction - the muscle that is shortening during a contraction (bicep) Eccentric Contraction Eccentric Contraction - the muscle that is lengthening during a contraction (triceps) Isometric Contraction Isometric Contraction - a muscle that has no change in length during the contraction (pushing a wall)

21. Suggested Flexibility Training Fitness (min – max) Fitness (min – max) F – 3-7 times/ wk F – 3-7 times/ wk I – comfortable range of motion I – comfortable range of motion T – 15-60 s; 3-5 x per muscle T – 15-60 s; 3-5 x per muscle T – 4-5 stretches, static T – 4-5 stretches, static