Principles of Training

1. Principles of Training Yr 12 Phys Ed Studies Unit 2A / 2B

2. Principles of Training Fitness is transitory – it increases with activity and decreases with inactivity. All training has some common features: • It produces constant physical changes • It takes time for these changes to occur, so training must take place over a period of time • The training response is directly related to the types of training used

3. Principles of Training Training programs should be developed to meet the needs of the individual. However, the basic principles and guidelines for achieving a desired level of fitness are the same for everyone. • SPECIFICITY • “What you train for is what you get” ie different forms of exercise produce different effects. • The outcomes of training don’t automatically translate from one activity to another

4. Principles of Training ** Peripheral training effects – those occuring at the muscle level ** Central training effects – those occuring in the cardiorespiratory system, may transfer more quickly. Training MUST include the physiological capacities that need maintenance or improvement.

5. Principles of Training 2. PROGRESSIVE OVERLOAD • The body systems must be continually loaded with progressively higher levels of work • The body adapts physiologically when training load is > it’s used to • Overloading can be achieved by varying 3 factors in training: -increasing INTENSITY of exercise - increasing FREQUENCY of activity - increasing DURATION of exercise or number of REPETITIONS

6. Principles of Training • The method used to achieve overload is dependent on the specific fitness desired and the aim of the training program.

7. Principles of Training 3. TRAINING THRESHOLDS A minimum intensity and duration of stress must be exceeded before adaptations in physiological capacities are triggered. Aerobic Threshold • The level of intensity that allows you to exercise using the aerobic energy system • Improvements can be achieved by training at 60 –85% max HR for at least 30 minutes. • Can be increased by training at higher end of training zone

8. Principles of Training Anaerobic Threshold • Working above aerobic threshold you will feel out of breath, possibly nausea and cramping. At this point you have reached anaerobic threshold. • Can be increased by using short bursts of high intensity activity, interspersed with aerobic workout * If you are able to have a conversation during your workout you are working in the aerobic zone

9. Principles of Training 4. INDIVIDUAL DIFFERENCES • Individuals will respond to the same training in different ways Factors affecting physiological responses to training: - genetics - fitness levels - heart size - muscle mass - fibre type - fat distribution - joint flexibility Optimal benefits result from programs geared to the individual needs & capabilities of the athlete

10. Principles of Training 5. REVERSIBILITY • Training effects are reversible • If training stops, is done irregularly or with not enough intensity then adaptations will be reversed. - This process is also referred to as detraining

11. Principles of Training TYPES OF TRAINING 1. ANAEROBIC TRAINING To improve anaerobic capacity we need to overload The ATP-CP & Lactic Acid energy systems ATP-CP System • Engage specific muscles in repeated 5-10 second bursts of activity • The activity must use the specific muscles required for the particular sport

12. Principles of Training Lactic Acid System • Improving the capacity requires repeated bouts of up to 1 minute max effort, stop 30 seconds prior to exhaustion. Repeat after 3-5 minutes recovery. • This causes lactic acid build-up which overloads the muscles and increases lactic acid tolerance. • Activities chosen must engage the specific muscle groups.

13. Principles of Training 2. AEROBIC TRAINING The aerobic energy system provides energy for prolonged activities by producing ATP from Glycogen, with oxygen 2 main goals of aerobic training are: • Increase capacity of cardiorespiratory system (cardiac output/ stroke volume) & efficiency of respiratory system • Enhance capacity of specific muscles to process oxygen *brief bouts of repeated exercise & long-duration efforts develop aerobic capacity.

14. Principles of Training 3. STRENGTH TRAINING Three types of muscular action: • Concentric action – muscle shortens, joint move’t occurs as tension develops eg raising dumbell • Eccentric action – external resistance > muscle force & muscle lengthens while developing tension eg lowering dumbell (bicep lengthens) - Isometric action – when muscle generates force & attempts to contract but can’t overcome external force eg pressing against a wall

15. Principles of Training Basic principles of strength training: - overload - progressive resistance (reps or weights) - specificity - largest muscle groups first - warm-up - breathe when lifting - technique

16. Principles of Training 4. SPEED TRAINING • Training methods best suited to improving speed are circuit and interval training • Progressive overload achieved by decreasing the duration but increasing the reps 5. POWER TRAINING • Power is combo of speed and strength • Training methods best suited to improving it are resistance training, interval & circuit training & plyometrics

17. Principles of Training FLEXIBILITY TRAINING There are 2 types of flexibility – static & dynamic. Training should be specific: - static exercises eg hold quad stretch for 20secs - dynamic exercises that involve movement during the stretch eg side bends Best training methods to improve flexibility are: - static & dynamic stretching, slow active stretching (SAS) & Proprioreceptive neuromuscular facilitation (PNF)

18. Principles of Training METHODS OF TRAINING • Continuous Training • Fartlek Training • Interval Training • Circuit Training • Resistance Strength Training • Isometric Strength Training • Flexibility Training • Plyometrics

19. Principles of Training 1. CONTINUOUS TRAINING • Involves sustained activity for between 20 – 60 minutes • Improves cardio-respiratory endurance and muscular endurance In order to develop aerobic capacity through continuous training the following variables must be considered:

20. Principles of Training Intensity: • How strenuous the exercise must be • Between 70-85% of maximum heart rate Duration: • Length of the training session (at least 20 mins) Frequency: • Number of training sessions per week Type of Activity: • Depends on individual interests and objectives of training program

21. Principles of Training 2. FARTLEK TRAINING • Modified form of continuous training involving regular changes of pace • The changes of pace increase the involvement of the anaerobic energy systems while primarily using the aerobic system

22. Principles of Training 3. INTERVAL TRAINING • Comprises a series of repeated short bouts of exercise interrupted by periods of relief (rest or light exercise) • Designed to improve speed, power, agility and anaerobic capacity Key Variables in Interval Training Work Interval: Refers to the exercise phase at a prescribed intensity

23. Principles of Training Recovery Interval: - Refers to the time between work bouts, and the type of activity during the recovery • Heart rate should drop to 120 beats per minute • The recovery interval is expresses in relation to the work interval as a ratio eg a 1:2 ratio means the recovery interval is twice as long as the work interval Set: Refers to a series of work-recovery intervals

24. Principles of Training Repetition: Refers to the number of work intervals in a given set 4. CIRCUIT TRAINING • A number of exercise stations that are consecutively arranged in a given area, to be completed in as short a time as possible • Has potential to develop aerobic capacity, anaerobic capacity, strength, power, agility, flexibility and muscular strength

25. Principles of Training • Activities included in circuit depend on objectives of the training program • 10 to 15 stations requiring 8 – 12 minutes to complete • Usually repeated 2 or 3 times during a session

26. Principles of Training 5. RESISTANCE STRENGTH TRAINING • Involves performing a series of exercises with resistance, using either free or machine weights • Produces improvements in muscular strength and muscular endurance • 3 types – Isotonic, Isometric, Isokinetic TERMS TO KNOW • Repetition (rep) • Set • Repetition Maximum (RM)

27. Principles of Training 6. ISOMETRIC STRENGTH TRAINING • Involves contracting a muscle against an immovable resistance, wherey a muscle exerts force but there is no joint movement • Limited in its application • Useful in sports like Judo and Gymnastics

28. Principles of Training 7. PLYOMETRICS • A very specialised form of power training • Rapid eccentric contraction (muscle lengthens) followed by a rapid concentric contraction (muscle shortens)