1. Training Principles and Methods
Chapter 13
Training Principles and Methods

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

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

4. 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

5. 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

6. 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

7. Time
How long one should perform a certain exercise within a training schedule
According to CSEP one should perform 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)

8. Other principles of Training

9. 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

10. 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.

11. 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

12. 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.

13. 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

14. 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

15. Training Methods
Interval Training -
Concurrent Training -
Fartlek Training -
Plyometrics Training
Resistance training -

16. Concurrent Training
Training multiple energy systems using different training methods at the same time.

17. 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

18. 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

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

20. Fartlek Training Playing (alternating) with speed tempo
Example: Cross country runner, would run sprint up hills, recovering during downhill, while sprinting during flat land and slowing down to pace tempo runs.

21. Plyometrics Training
The ability to stretch and then shorten the muscle through exercises
Explosive movements helping the muscles develop strength and power

22. 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.

23. Resistance Training
Most common forms of resistance training is weightlifting.

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

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

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

27. 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