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Chapter 13

Chapter 13. Training Principles and Methods . What is training?. Definition: training is a vehicle by which the human body is made more efficient Such as; Running Jumping Lifting Sports . The F.I.T.T Principles . The four basic building blocks of any exercise plan F – requency

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Chapter 13

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  1. 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

  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.

  7. Time • How long one should perform a certain exercise within a training schedule

  8. Other principles of Training 6 Principles

  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

  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.

  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.

  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 .

  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.

  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.

  15. Training Methods • Interval Training - http://www.youtube.com/watch?v=kdYv6Tzkv5A • Concurrent Training - http://www.youtube.com/watch?v=Rk5DkASzxdQ • Fartlek Training - http://www.youtube.com/watch?v=NSyo06sZXOU • Plyometrics Training - http://www.youtube.com/watch?v=g5xEfXbUpuAhttp://www.youtube.com/watch?v=g16kwi2W4h4 • Resistance training - http://www.youtube.com/watch?v=wiTGv9Mwff4

  16. Concurrent Training • Training multiple energy systems using different training methods at the same time. http://www.youtube.com/watch?v=Rk5DkASzxdQ

  17. Example • Push up = 8-12 reps • Rest • Running on the sport = 1 minute • Rest • Squats = 8-12 reps • Rest • Jumping Jacks = 1 minute • Rest • Bicep Curls =8-12 reps • Rest • Runner start = 1 minute • Rest • Dips =8-12 reps

  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 • http://www.youtube.com/watch?v=kdYv6Tzkv5A

  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 • http://www.youtube.com/watch?v=NSyo06sZXOU

  21. Plyometrics Training • The ability to stretch and then shorten the muscle through exercises • http://www.youtube.com/watch?v=g5xEfXbUpuA • http://www.youtube.com/watch?v=g16kwi2W4h4 • http://www.youtube.com/watch?v=VK11KovyaP8&feature=related&safety_mode=true&persist_safety_mode=1&safe=active

  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.

  23. Resistance Training • Most common forms of resistance training is weightlifting. • http://www.youtube.com/watch?v=wiTGv9Mwff4

  24. Example • Upper Body (Rest 15-30 seconds) • Pushups = 8-12 reps • Bicep curls = 8-12 reps • Overhead triceps = 8-12 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. Homework Terminology Review 13.2, Page: 133 The effect of environment factors on training and performance 13.4, Page 137

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