Training Methods

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

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

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

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

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

What area of your fitness do you want to improve? Cardiovascular Endurance Muscular Strength & Endurance Flexibility Body Composition Balance & Coordination

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

F = Frequency I = Intensity T= Type T= Time F.I.T.T. Principle Regardless of which are of fitness you want to improve, the four building blocks of exercise prescription include the4 F.I.T.T. Principle F = Frequency I = Intensity T= Type T= Time

Frequency the amount of time per week spent training determination of frequency depends greatly on the athlete’s level of fitness, athletic aspirations, and type of training

Intensity how hard the individual must work taken as a percentage of the individual’s maximal aerobic and anaerobic power

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

Type either aerobic or anaerobic training prescriptions, or a combination of both depends on the athlete’s level of fitness, athletic aspirations, and sport or activity for which he or she is training

Suggested Cardio Training Routine Fitness (min – max) F – 3-5 days/ wk I – 50-85% VO2 max T – 20-90 mins (dependent on intensity) T – large muscles, continuous, rhythmic

Relative Cardiovascular Intensity Classification % VO2 Max (Max HR=220-age) % HR Light 40-50 63-69 Moderate 50-60 69-76 Hard 70-80 82-89 Very Hard 85-90 92-95

Weightlifting FIRRST Principle F requency I ntensity (Resistance Relative to Max) Reps (Low) Strength - (High) Endurance Rest Periods – (Long) Strength - (Short) Endurance Sets # of times the same exercise is completed Tempo (Pace)

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 athlete’s level of fitness, athletic aspirations, and type of sport

Suggested Weightlifting Routines Type Frequency Intensity Reps Sets Length Strength -Novice 80-85% 1RM 6-8 3 6 wks -Advanced 80-90% 4-8 5-6 12 wks Size 70-75% 10-12 Toning 60-70% 12-15 Endurance 60% 15-20

Weightlifting Efficiency: Circuit Training Comparison Straight Set vs Circuits 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

Basic Weight Training Terms (ie. Bicep Curl) Concentric Contraction - the muscle that is shortening during a contraction (bicep) Eccentric Contraction - the muscle that is lengthening during a contraction (tricep) Isometric Contraction a muscle that has no change in length during the contraction (pushing a wall)

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