Training Principles and Methods Chapter 13 Training Principles and Methods

What is training? Definition: training is a vehicle by which the human body is made more efficient Such as; Running Jumping Lifting Sports

The F.I.T.T Principles The four basic building blocks of any exercise plan F – requency I – ntensity T – ype T – ime

Frequency The number of training sessions within a week (a set time period) Factors that may affect the number of sessions: Age Conditioning Competitive aspirations Commitments General population 3-5 sessions a week as the basis for aerobic fitness (beginners starting at 3 sessions) Athletes such as runners follow a different guideline that meet their needs (some may train to 15x a week with training session focusing on runs and weight room) Commitments include work, family and school schedules

Intensity How hard you work out during your workout session. Ways of prescribing intensity levels; V02max Borg scale of perceived exertion % of Max HR HR reserved

Type Train to your needs. Training directly related to the skill. Training without mimicking the skill. Train to your needs.  training your systems either aerobic or anaerobic or a combination of both

Time How long one should perform a certain exercise within a training schedule According to CSEP one should perform 20-60 minutes of continuous activity. Beginners are advised to run 20 minutes to start off, and work their way up. Athletes on the other hand go beyond 60mins limit just to meet their needs (for example, a marathon runner can run upwards to 2 hours just in training for a endurance run, this is what they need to meet their needs)

Other principles of Training

Principle of Overloading In order for physiological change to occur, the human body must be subjected to greater stresses than the ones to which it is accustomed All types of muscle which include skeletal and cardiac muscles will adapt to overload (stresses), making the body able to perform more and more efficiently while handling greater and greater loads. For example: A beginner running or jogging will over time be able to run longer and longer periods of time and increase their speed, because the muscles are adapting to the loads you placing on the body

The Principle of Progression In order for overall effects of training to progress, an athlete must be subjected to greater and greater overloads, over time. With overloading the muscles, the muscles will adapt to the certain training level, at this point the athlete must increase the stresses to effect the performance improvements. By training one certain muscle(s) with a certain weight with the same reps and sets no improvement or “progression” can occur, you body is already adapted to that certain load.

The Specificity Principle Referred to as S.A.I.D (Specific Adaptation to Imposed Demand) Principle In order for specific outcomes to occur, training exercises must be specific to those outcomes. Train the areas in which you seek to improve. If you want to improve your chest press, work with exercises that deal with your upper body such as the bench press (incline or decline), bench flys, pushups etc. and not lower body such as a leg press which has no specific relation to you chest muscles

The Principle of Individual Differences Every athlete has a different physical and psychological makeup, which means that every athlete will have different needs when it comes to training . You can not take the same training schedule and giving to someone else and expect the same results. Everyone has a different need. Different fitness levels. Specific requirements. Recovery rate.

The Principle of Reversibility “use it or lose it” When the muscle or muscle group has undergone a period of training and then has that training removed, the muscle(s) will over time begin to lose the benefits of training. You can’t expect to train one day and have the benefits of those gains to last you forever, you need to constantly maintain and stress the muscles

The Principle of Diminishing Returns Basked on the fact that a person’s training gains will reflect that person’s prior level of training. The gain in which people see dependant of many factors: For example. A beginner will see bigger gains in strength and power within the first few weeks of consistent training (do to added stresses that were never there before) Athletes on the other hand, have a hard time making these big gains, just because they follow the principles of overloading and progression, you can only stress the muscles so much, so any small gains for athletes is huge when it comes to there activates.3

Training Methods Interval Training - http://www.youtube.com/watch?v=kdYv6Tzkv5A Concurrent Training - http://www.youtube.com/watch?v=Rk5DkASzxdQ Fartlek Training - http://www.youtube.com/watch?v=NSyo06sZXOU Plyometrics Training - http://www.youtube.com/watch?v=g5xEfXbUpuA http://www.youtube.com/watch?v=g16kwi2W4h4 Resistance training - http://www.youtube.com/watch?v=wiTGv9Mwff4

Concurrent Training Training multiple energy systems using different training methods at the same time. http://www.youtube.com/watch?v=Rk5DkASzxdQ

Example Push up = 8-12 reps Rest Running on the sport = 1 minute Squats = 8-12 reps Jumping Jacks = 1 minute Bicep Curls =8-12 reps Runner start = 1 minute Dips =8-12 reps Example of using cardio and resistance training

Interval Training Using the body’s energy systems to make aerobic and anaerobic gain, alternating periods of relatively intense exercise with periods of recovery within the same workout http://www.youtube.com/watch?v=kdYv6Tzkv5A

Example Running on the spot 1 minute of light jogging 15 seconds of high knees 45 seconds of light jogging 4 intervals

Fartlek Training Playing (alternating) with speed tempo http://www.youtube.com/watch?v=NSyo06sZXOU Example: Cross country runner, would run sprint up hills, recovering during downhill, while sprinting during flat land and slowing down to pace tempo runs.

Plyometrics Training The ability to stretch and then shorten the muscle through exercises http://www.youtube.com/watch?v=g5xEfXbUpuA http://www.youtube.com/watch?v=g16kwi2W4h4 http://www.youtube.com/watch?v=VK11KovyaP8&feature=related&safety_mode=true&persist_safety_mode=1&safe=active Explosive movements helping the muscles develop strength and power

Example Depth Jumps Jump that is performed after the athlete has dropped to the ground off a platform or box. The jump should be both immediate and rapid. As the goal of depth jumps is to improve an athlete’s reactive strength, the less bending of the knees and the less time the feet are in contact with the ground, the more effective it is. Working on the eccentric phase where the muscle begin to shorten, providing in a quick responds to jump.

Resistance Training Most common forms of resistance training is weightlifting. http://www.youtube.com/watch?v=wiTGv9Mwff4

Example Upper Body (Rest 15-30 seconds) Pushups = 8-12 reps Bicep curls = 8-12 reps Overhead triceps = 8-12 reps Shoulder press = 8-12 reps Reverse Fly's = 8-12 reps Dumbbell dead lifts = 8-12 reps

Effects factoring training In groups of 3-4 Provide a detailed description of your topic Provide an example of the topic that your presenting

Topics Body Temperature regulation Heat Transfer Clothing Atmospheric and Altitude Air Pollution Rest, Recovery and Avoiding injury

Terminology Review 13.2, Page: 133 Homework Terminology Review 13.2, Page: 133 The effect of environment factors on training and performance 13.4, Page 137