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Training Volume Sport Books Publisher
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Training Volume Refers to the sum total of work performed during a training session or phase of training Measured in various units depending on the type of activity Cyclic movements (walking, running, swimming, etc.) are measured in meters or kilometers as a measure of distance Strength exercises using body weight are measured by the number of repetitions performed and the number of exercises done Strength exercises using weights are measured by the sum of all weight lifted per session, and the number of repetitions performed with a given load Sport Books Publisher
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Training Intensity Sport Books Publisher
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Training Intensity Probably the most important component of strength training Characterizes the degree of stimulation or intensity of exercise per unit of time Measured in various units depending on the type of activity Expressed as a percentage of a trainee’s personal best or 100% performance in the activity This becomes the benchmark, or starting point, for defining relative intensities to plan workouts Sport Books Publisher
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Training Intensity Distance Covered: meters per second (m/s) and kilometers per hour (km/hr) for cyclic events Examples include running, cross-country skiing, cycling, rowing Sport Books Publisher
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Training Intensity Resistance to Overcome: kilograms (kg) lifted per unit of time (kg/min) Examples include weightlifting using barbells, dumbbells, machines Sport Books Publisher
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Training Intensity Frequency of Movements: rate per unit of time for acyclic activities Examples include gymnastics, figure skating, diving, ski jumping, ball games Sport Books Publisher
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Work-to-Rest Ratio Sport Books Publisher
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Work-to-Rest Ratio Refers to the relationship between the phases of work and rest during training In general, the lower the intensity of exercise per unit of time, the shorter the rest periods required Conversely, the higher the intensity of exercise, the longer the rest periods must be Must be considered in connection with all components of training such as the volume of exercise and types of exercises performed Sport Books Publisher
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Relationship Between Intensity and Volume
Sport Books Publisher
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Relationship Between Distance and Speed of Running
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Type of Exercise Sport Books Publisher
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Type of Exercise Fitness development is dependant upon the type of physical exercises practiced Exercises differ in spatial and dynamic structure, complexity, and difficulty Sport Books Publisher
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Type of Exercise In strength training, load dosage can be achieved using one’s own body weight, the weight of a partner, free-weights, machines, etc. Sport Books Publisher
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Type of Exercise In cardiorespiratory fitness training, one can run on a track, in parks, in sand, stair-climb, or run uphill or downhill Each environment provides a different intensity of exercise Sport Books Publisher
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Warm-Up and Cool-Down Sport Books Publisher
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Warm-Up and Cool-Down Loosening-up and relaxation exercises performed before and after training are beneficial Sport Books Publisher
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Benefits of a Warm-Up Raising the body temperature, increasing respiration, heart rate, blood flow, metabolic rate, oxygen exchange Increasing range of movement, decreasing muscle tension, preventing muscle, tendon, ligament strains Increasing central nervous system activity, improving coordination, reducing reaction time Sport Books Publisher
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Benefits of a Cool-Down
Helps speed recovery from a bout of exercise Helps physiological systems return to normal levels Sport Books Publisher
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Other Components of Training
Sport Books Publisher
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Exercise Speed Lower exercise speeds promote an increase in muscle diameter Brisk exercise speeds develop power or muscular explosiveness Sport Books Publisher
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Number of Repetitions The number of sets or repetitions depends on the training method, the individual’s performance level, and personal goals A lower number of repetitions per set promotes maximal strength A greater number of repetitions is suitable for endurance training Sport Books Publisher
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Variety of Exercise The variety of exercises used depends on one’s goal(s) Recreational athletes will tend to perform a large number of exercises Competitive athletes with a specific goal will tend to perform fewer, more sport-specific, exercises Sport Books Publisher
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Principles of Strength Training
Progressive Resistance Periodization of Training Specificity of Exercise Reversibility Principle Sport Books Publisher
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Progressive Resistance
New and progressively higher training demands enable athletes to adapt their physical and mental functions to increase performance capacity To ensure that muscles are being adequately overloaded, resistance should be periodically increased Training volume and training intensity can be progressively increased Sport Books Publisher
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Progressive Resistance
Gradual Load Increase Involves increasing training load gradually Using small steps, training load is increased from one training cycle to another All training and individual exercises should be performed to fatigue Load increase depends on training frequency, volume, and intensity − in that order Sport Books Publisher
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Progressive Resistance
Explosive Load Increase Involves abrupt or explosive increases in training load Is effective in more sport-specific, goal-oriented training, especially for competition Requires a substantial increase in volume and/or intensity of training from one training cycle to another Sport Books Publisher
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Reversibility Principle
Interruptions in training have a negative effect on performance; results in a stagnation or decline in performance Cardiovascular and muscular endurance decline faster than maximal power or strength performance Loss in performance applies to coordination, technical skills, and tactical skills, leading to an overall decline in performance Athletes who have trained for many years are more resistant to the effects of training interruptions Sport Books Publisher
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Specificity of Exercise
The principle of ‘specificity’ states that the responses to exercise are specific to the nature or type of exercise performed Specific exercises lead to specific physiological responses This principle applies to the following: Strength Muscular and cardiorespiratory endurance Coordination Speed of movement Motor patterns Joint angle of movement Neuromuscular components involved Speed of muscle contraction Type of muscle contraction Sport Books Publisher
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Periodization of Training
The systematic division of the training year into periods that allow for optimal performance development during the competitive season Three major periods are involved: The Preparatory Phase (PP) The Competition Phase (CP) Transition Periods (TP) Individual periods are further subdivided: Macro-cycles (2-6 weeks) Microcycles (7 days) Daily cycles (1-2 training sessions) Training sessions (1-2 hours) Sport Books Publisher
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Periodization of Training
Preparation Period (PP): Development of a high level of fitness from which to build Characterized by a gradual and progressive increase of exercise volume at medium intensity levels Sport Books Publisher
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Periodization of Training
Competitive Period (CP): Maintenance of the level of fitness achieved in the PP Volume and intensity of fitness work are reduced The main emphasis is on sport-specific skill training Sport Books Publisher
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Periodization of Training
Transition Period (TP): Relatively short in duration (2-4 weeks) Designed to offer a break from competition and intensive training Relaxation in addition to recreation is recommended Ensures that strength and endurance do not drop significantly Sport Books Publisher
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Overview of fitness training methods and their effects
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Circuit Training Sport Books Publisher
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Circuit Training An exercise training program that is designed to exercise all major muscle groups in one session An effective exercise method used in many sports, and for general fitness development purposes Allows for the combination and manipulation of specific exercises to achieve specific fitness goals Exercise intensity, volume, and rest intervals can be manipulated Sport Books Publisher
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Sport Books Publisher
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Principles of Circuit Exercise Programs
Major variables to be considered: Number of exercises Sequence of exercises Length of rest period between sets Length of rest period between circuits Types of exercises Resistance levels Sport Books Publisher
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Principles of Circuit Exercise Programs
The number of exercises per muscle group depends on: The training effect to be achieved The desired volume of work to be completed during a training session The desired intensity of effort The structure of the program Sport Books Publisher
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Principles of Circuit Exercise Programs
The trainee progresses from one exercise station to another in sequence A given number of repetitions are performed at each exercise station Active recovery of previously used muscles occur from station to station Sport Books Publisher
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Principles of Circuit Exercise Programs
The trainee moves quickly from one station to another, with little rest between exercise stations Sport Books Publisher
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Principles of Circuit Exercise Programs
A circuit may include running laps between stations The effect of this type of training is the development of both muscular and cardiorespiratory fitness Sport Books Publisher
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Principles of Circuit Exercise Programs
Research has shown that circuit training is an effective training method for both competitive and recreational fitness development Sport Books Publisher
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Cardiorespiratory Training
1. Endurance training 2. Fartlek training 3. Interval training 4. Repetition training Sport Books Publisher
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Endurance Training Also known as continuous training or slow long distance (SLD) training Involves training at approximately 40-60% of max performance ability over a long distance Typically carried out without break Physiological benefits include enhanced aerobic capacity and development of staying power Psychological benefits include increased determination and self-confidence The major objective of SLD training is to develop a solid fitness base during the preparatory season Sport Books Publisher
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Sport Books Publisher
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Fartlek Training Endurance training method used by runners mainly during the preparatory season Using an extremely flexible training program Combines long slow distance training, pace/tempo training and interval training It involves easy running, fast bursts of running of varying lengths, hill running etc. Sport Books Publisher
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Interval Training Involves systematic alteration of exertion and recovery a. Extensive Interval b. Intensive Interval Sport Books Publisher
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A. Extensive Interval Requires the trainee to carry out a great number of repetitions of selected distance in one session with a recovery period equal to the work interval Keeping the work-to-rest ratio (W:R) at 1:1-2 between intervals and 1:2-4 between sets Each exercise is repeated 20 to 30 times The repetitions are divided into several sets The training intensity is between 60 to 80 percent of the trainee’s max performance Sport Books Publisher
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Sport Books Publisher
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B. Intensive Interval Overall lower training volume than the extensive interval method Each interval is repeated 10 to 20 times Performed at 80 to 90 percent of the trainee’s max performance capacity Requires longer breaks: W:R is approximately 1:2-3 between intervals and 1:4-6 between sets Should not be implemented until a solid fitness base of aerobic training has been attained Sport Books Publisher
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Sport Books Publisher
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Repetition Training Also known as tempo training
Conducted at maximal intensity levels Used in the final preparations for competition The duration of exercise is normally longer than in interval training Longer recovery periods are needed between individual bouts W:R is approximately 1:5 or longer Sport Books Publisher
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Sport Books Publisher
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Combination Training Simultaneously develops both muscular and cardiorespiratory fitness A. Combo Circuit Training B. Cross Training Sport Books Publisher
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Combo Circuit Training
In addition to strength exercises, a circuit may include running laps between stations Distance of the running may vary between 50 and 400 meters depending on the available facility and specific needs of the trainee Sport Books Publisher
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Sport Books Publisher
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Cross Training Involves activities that offer aerobic fitness benefits similar to those offered by running. It can also promote total body fitness and may prevent overuse injuries Used by competitive athletes during the transition period A. Aerobic cross training (cycling, swimming) B. Muscular endurance cross training (rowing machine, StairMaster) C. Activity cross training (several different activities) Sport Books Publisher
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Summary Physical fitness encompasses many components that are important for health- strength, power, endurance, flexibility, body composition, and psychomotor abilities Cardiorespiratory endurance can be enhanced through endurance, Fartlek, interval training, and repetition training Flexibility can be improved by static stretching, dynamic stretching, and proprioceptive neuromuscular facilitation (PNF) Sport Books Publisher
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