SECTION 13

 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 four building blocks of exercise prescription  F = Frequency  I = Intensity  T= Type  T= Time

 the amount of time per week spent training  general guideline is 3-5 times/week  determination of frequency depends greatly on the athlete’s level of fitness, athletic aspirations, and type of training

 how hard the individual must work  taken as a percentage of the individual’s maximal aerobic and anaerobic power  general guideline is 50%-100% of athlete’s maximal intensity

 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

 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

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

 High speed explosive movements, generally 85%- 100% of maximal intensity  Long rest periods between sets  High intensity and volume training  Training prescription will depend greatly on the athlete’s level of fitness, athletic aspirations, and type of sport

 High speed explosive movements, generally 75%- 85% of maximal intensity  Long rest periods between sets  Moderately high intensity and volume training  Training prescription will depend greatly on the athlete’s level of fitness, athletic aspirations, and type of sport

 Repetitive movements, generally 50%-75% of maximal intensity  Short rest periods between sets  Moderately low intensity and volume training  Training prescription will depend greatly on the athlete’s level of fitness, athletic aspirations, and type of sport

 The Principle of Overload  The Principle of Progression  The Principle of Specificity (or S.A.I.D.)  The Principle of Individual Differences  The Principle of Reversibility  The Principle of Diminishing Returns

 To get stronger, the body must perform tasks that are more challenging than those to which it is accustomed  Over time the body will adapt  New demands must be incorporated  Overload can include all aspects of training, i.e., physiological, emotional, mental, and psychological

 In order to constantly improve, an athlete must progressively increase the overload over time  The athlete must be aware that loads and demands on the body must occur over time to increase performance and decrease injury

 In order for specific outcomes to occur, training must be specific to those outcomes  Example: if you need to improve your vertical jump, your exercise prescription should include explosive power such as exercises that target the legs  Specific muscle adaptations will occur if training is specific  Training must reflect athlete’s “game situation needs”

 Every athlete has a different physical and psychological makeup  Pre-training fitness levels  Requirements within their sport  Age and gender  Ability to recover from workouts  Ability to recover from injury

 “Use it or lose it”  Detraining  Loss of one’s edge  Loss in intensity  Atrophy  Reasons include: injury, lack of motivation, overtraining, and burnout

 A person’s training gains will reflect that person’s prior level of training  Performance plateau  Must change exercise prescription  Ethical vs. unethical training methods

 Periodization  Concurrent training  Interval training  Fartlek training  Resistance training  Plyometric training

 Breakdown of year-long training  Three major seasons: off-season, pre-season, and in-season  Macrocycle – the year or years  Mesocycle – months or weeks  Microcycle – day(s) or week

 Training all energy systems at the same time  Different types of training simultaneously  Great for general fitness  Performed during the off-season for certain athletes  Ideal for keeping variety in one’s exercise program

 Can benefit both anaerobic and aerobic systems  Alternating periods of intensity within a given workout  Great for lactic acid training threshold  Manipulates length of intense period, its intensity, length of rest, and number of repetitions

 Means “speed play”  Basically the same as interval, without rigid numerical control  Athletes change variables according to terrain or how they feel  Speed up or slow down when you want

 Lifting weights is the most common form  Weight provides resistance to muscles  Broken down into number of: sets, repetitions, rest, tempo (speed of repetition), loads, and volume

 “Stretch-shortening exercises”  Examples include: bounding, hopping, jumping, box jumps, box drills  Used to develop strength and power  Caution: should not be used until athletes have a solid aerobic and anaerobic base. Children should also avoid repeated long, high intense plyometric routines.

 Rest and recovery  Avoiding injury  Stretching  Warm-up and cool-down periods  Sleep  Interest level