1. Chapter 21 Training for Performance
EXERCISE PHYSIOLOGY
Theory and Application to Fitness and Performance, 6th edition
Scott K. Powers & Edward T. Howley

2. Objectives
Discuss the concept of designing a sport-specific training program based on an analysis of the energy system utilized by the activity
List and discuss the general principles of physical conditioning for improved sport performance
Define overload, specificity, and reversibility
Outline the use of interval training and continuous training in the improvement of the maximal aerobic power in athletes

3. Objectives
Discuss the guidelines associated with planning a training program designed to improve the anaerobic power of athletes
Outline the principles of training for the improvement of strength
Discuss the role of gender differences in the development of strength
List the factors that contribute to delayed-onset muscle soreness

4. Objectives
Discuss the use of static and ballistic stretching to improve flexibility
Outline the goals of off-season conditioning, preseason conditioning, and in-season conditioning
List and discuss several common training errors

5. Training Principles Overload
Increased capacity in response to training overload
Specificity
Specific muscle involved
Energy systems that provide ATP
Reversibility
When training is stopped, the training effect is quickly lost

6. Influence of Gender, Initial Fitness Level, and Genetics
Men and women respond similarly to training programs
Training improvement is always greater in individuals with lower initial fitness
Genetics plays an important role in how an individual responds to training

7. Components of a Workout Session
Warm-up
Increases cardiac output, blood flow to skeletal muscle, and muscle temperature
Believed to reduce risk of injury
Workout
Cool-down
Return blood “pooled” in muscles to central circulation

8. Training to Improve Aerobic Power
Three methods
Interval training
Long, slow distance
High-intensity, continuous exercise
Intensity appears to be the most important factor in improving VO2max

9. Interval Training Repeated exercise bouts Separated by rest periods
Work interval
Intensity: % HRmax
Should last longer than 60 seconds to improve VO2max
Rest interval
Light activity such as walking
Should be as long as the work interval

10. Long, Slow Distance Low-intensity exercise 57% VO2max or 70% HRmax
Duration greater than would be expected in competition
Based on the idea that training improvements are based on volume of training

11. High-Intensity, Continuous Exercise
Appears to be the best method of increasing VO2max and lactate threshold
High-intensity exercise
80-90% HRmax
At or slightly above lactate threshold
Duration of min
Depending on individual fitness level

12. Training Intensity and Improvement in VO2max
Fig 21.1

13. Injuries in Endurance Training
Most injuries are a result of overtraining
Short-term, high-intensity exercise
Prolonged, low-intensity exercise
The “ten percent rule” for safely increasing training load
Intensity or duration should not be increased by more than 10% per week

14. Training for Improved Anaerobic Power
ATP-PC system
Short (5-10 seconds), high-intensity work intervals
30-60 second rest intervals
Glycolytic system
Short (20-60 seconds), high-intensity work intervals

15. Training to Improve Muscular Strength
Strength-training exercises
Isometric or static
Dynamic or isotonic
Includes variable resistance exercise
Isokinetic
Increase in muscle size
Due to hypertrophy ( fiber diameter)
Due to hyperplasia? ( fiber number)

16. Progressive Resistance Exercise
Improvements in strength via progressive overload
Periodically increasing resistance (weight lifted) to continue to overload the muscle
Basis for most weight-training programs

17. Principles of Strength Training
Muscles must be exercised near peak tension for increases in strength
There is no “optimum” training program
3-4 days per week with rest days in between is recommended
Strength training should involve the same muscles as competition
Movement pattern, speed of shortening

18. Free Weights vs. Machines
Strength gains are similar following training using free weights and machines
Argument for free weights:
Data exist showing that free weights produce greater strength gains
Free weights produce greater movement variability and specificity
Free weights force control of balance and stabilization

19. Combining Strength and Endurance Training
Combined strength and endurance training may result in lower gains in strength than strength training alone
Recommended that strength and endurance training be performed on alternate days for optimal strength gains

20. Gender Differences in Response to Strength Training
Untrained males have greater absolute strength than untrained females
Strength related to cross-sectional area of muscle
There does not appear to be a gender differences in response to strength training

21. Strength as a Function of Muscle Cross-Sectional Area
Fig 21.2

22. Training-Induced Strength Changes in Men and Women
Fig 21.3

23. Muscle Soreness Delayed onset muscle soreness (DOMS)
Appears hours after strenuous exercise
Due to microscopic tears in muscle fibers resulting in inflammatory response
Fig 21.4

24. Training for Improved Flexibility
Static stretching
Continuously holding a stretch position
Preferred technique
Less chance of injury or soreness
Less muscle spindle activity
Proprioceptive neuromuscular facilitation (PNF)
Isometric contraction of muscle being stretched
Dynamic stretching
Ballistic stretching movements

25. Year-Round Conditioning for Athletes
Off-season conditioning
Prevent excessive weight (fat) gain
Maintain muscular strength or endurance
Maintain bone and ligament strength
Maintain skill level
Preseason conditioning
Increase to maximum the energy systems used in particular sport
In-season conditioning
Maintenance of fitness level

26. Year-Round Conditioning for Athletes
Fig 21.6

27. Common Training Mistakes
Overtraining
Undertraining
Performing non-specific exercises
Failure to schedule a long-term training plan
Failure to taper before a performance

28. Symptoms of Overtraining
Fig 21.7

29. Tapering Short-term reduction in training load prior to competition
Allows muscles to resynthesize glycogen and heal from training-induced damage
Improves performance in both strength and endurance events

30. Chapter 21 Training for Performance