Download FITNESS BASICS for HOCKEY

REC 1040
FOUNDATIONS OF
TRAINING I
Sports Performance 15
PRINCIPLES OF FITNESS

Several training variables can be manipulated to make a
conditioning program optimally beneficial.

Always stress quality over quantity!
We are going to concentrate on the following:







Safety
Exercise Preparation
The Five Areas of Physical Fitness
Training Principles
Rest and Recovery
Periodization
Skill Components of Fitness
SAFETY CONSIDERATIONS

Always assess technique including body and standing
position. Correct technique helps prevent injury and
optimize performance.

Always rest each body part after a vigorous workout
allowing 24 to 48 hours for rest and recovery.

Make sure all workout surfaces are clean and the area is
secure.

Drink plenty of water before, during, and after the workout,
especially in hot weather.
EXERCISE PREPARATION
It’s important to warm-up and stretch for a minimum of five
minutes before each workout.
Warm-Up
1. Allows muscles to contract and relax quicker
2. Helps prevent injury
3. Prepares muscles for stretching
4. Consists of a light cardiovascular exercise at 60-70% heart
rate max. (enough to break a sweat)
EXERCISE PREPERATION Cont.
Complete the warm-up routine with stretching which will
increase muscle elasticity and extensibility and improve the
range of motion (ROM) across a joint.
Stretching:
1. Prepares muscles for movement
2. Increases flexibility and range of motion (ROM)
3. Done regularly produces good flexibility improvements
4. Strengthen what you stretch, stretch what you strengthen!
Dynamic stretching is believed to be the best
THE FIVE HEALTH
COMPONENTS OF FITNESS
There are five components of physical fitness and these
components represent how fit the body is as a whole.
1.
2.
3.
4.
5.
Muscular Strength
Muscular Endurance
Cardiovascular Endurance
Flexibility
Body Composition
MUSCULAR STRENGTH

1 rep max = Muscle Strength

The maximum tension that a muscle can exert in a single
contraction.

Resistance training programs are the most efficient way to
gain rapid strength.

Strength is increased at a rapid rate when heavy weights and
low reps are used

2 - 4 times a week (every other day) is recommended for a
basic full body or two-day split routineThe maximum tension
that a muscle can exert in a single contraction
MUSCULAR ENDURANCE
 The ability of muscle to contract over a long period of time
E.g. Static wall-sit until fatigue
 Can be improved by using a moderate load and progressively
increasing the number of reps (12 - 15)
 2 - 4 times a week (every other day) is recommended
 Wrestling, cross-country running, swimming, racquet sports
and rowing require a high level of muscular endurance
CARDIOVASCULAR ENDURANCE

Cardio = Heart

The ability of the circulatory (heart) and respiratory (lungs)
systems to carry oxygen to the working muscles (aerobic
capacity). The more that the system can deliver and actually
use, the longer a person can exercise before fatiguing.

The recommendation for good CV fitness is to do 3-5 sessions
of 20-30 minute workouts a week at a heart rate intensity that
corresponds to your age.

Programs with light-moderate loads, a higher number of reps
and short rest periods between sets will improve CV
endurance.

Circuit training is an excellent method to improve CV
endurance.
FLEXIBILITY

The range of motion (ROM) possible in a given joint or series
of joints, and is specific to each joint.

The human body has over 650 muscles and 206 bones. Each
muscle crosses over a specific joint in a way that causes the
bone of that joint to move when the muscle contracts.

Stretching improves flexibility and increases ROM, and will
help reduce delayed onset muscle soreness (DOMS) and
recover from exercise.

A warmed, stretched muscle is elastic and extensible and will
contract and relax quickly.

Sport is very unpredictable so ALL muscles should be warmed
and stretched.
FLEXIBILITY TRAINING
TECHNIQUES
Static
 Stretch that is held for 10 - 30 seconds. Should feel a slight
stretch not pain.
Dynamic
 Combines a warm-up and stretching routine. Involves
active, full-body actions using fluid movement that may be
specific to the sport. Unlike static stretching, the position is
not held.
PNF (Proprioceptive Neuromuscular Facilitation)
 Done with a partner. A partner resists while you actively
stretch the muscle. Typically uses a stretch-contract-relax
and deeper stretch sequence. This is advanced stretching.
BODY COMPOSITION
 Body composition is the amount of relative fat to muscle in
your body
 Body weight is maintained by balancing nutritional
requirements necessary for energy expenditure with a wellbalanced diet.
 Weight of a person is not important as lean muscle mass
weighs more than fat.
Common ways to determine body composition:
 Skin-Fold Measurements
 Hydrostatic Weighing (Underwater Weighing)
BODY TYPES (SOMATOTYPES)
Mesomorph



Athletic
Muscular body
Gains muscle easily
Endomorph



Round, soft physique
Underdeveloped muscles
Weight loss is difficult
Ectomorph



Delicate, thin body build
Not naturally powerful
Has to work hard for every ounce of muscle gained
TRAINING PRINCIPLES
The following principles are the basic guidelines to
developing a beneficial workout program:

F.I.T.T. Principle

Progressive Overload

Principle of Specificity

Maintenance Principle

Reversibility Principle
THE F.I.T.T. PRINCIPLE

Set of rules that must be adhered to in order to benefit from
any form of fitness training program.

Outlines the four essential ingredients in the development
of each aspect of fitness

The FITT principle is used to guide the development of
unique fitness plans that cater for an individual's specific
needs.
FITT Formula
Frequency
Number of times/week (Typically 3 to 5 times per week)
Intensity
Defines the amount of effort that should be invested in a
training program or any one session
Should be within target heart rate zone
65-85% of maximal heart rate
220-age = predicted maximal heart rate
Time
Duration of Activity
Type
Indicates what ‘kind’ of exercise you should choose to
achieve the appropriate training response.
The FITT Formula Applied to
Components of Fitness
PROGRESSIVE OVERLOAD


Physical conditioning is improved when the body is placed
under greater than normal workload until it adapts to a new
level of stress.
This involves working the muscles and energy systems
against a heavy resistance to induce momentary fatigue
(overloading).

The body will adapt to this stress and will become stronger.

As improvements are made, more weight/stress should be
added to the routine to challenge the body at an increasing
rate.

This promotes further development and improvement.
Intensity Guidelines for Muscle
Conditioning
SPECIFICITY PRINCIPLE
S.A.I.D. Specific, Adaptation, Imposed, Demands

The more specific the conditioning program is to the
game/sport the more benefit the athlete will gain.

Training must simulate movement patterns, speeds of
movement, ranges of movement, joint angles, contraction
types, and contraction forces of the played sport.
MAINTENANCE PRINCIPLE

Once training goal is reached, it can be maintained by
reducing the frequency, but keeping the intensity and
duration of workouts the same (e.g. from 3 to 2 times a week).
REVERSIBILITY PRINCIPLE

If a body is not stressed, training adaptations will decline 1/3
the rate they were gained (E.g. A training effect after 1 month
will be lost in 3 months).

This does vary from individual to individual.

The declines can be in both aerobic and strength capacity.
REST AND RECOVERY

The stimulus to the training effect is the training itself:
however, the actual physical improvement (adaptation) occurs
after the training session is over.

Microscopic muscle tears occur during the workout. They
need time to repair and grow to a new level (24 to 48 hrs)

Most important phase of training because this is when
improvements are made.

Overtraining / injury can occur if adequate rest is not given!
(Some coaches have a problem with this)
PERIODIZATION

Periodization is the schedule and design of the conditioning
program which divides the year into different cycles to help
organize conditioning.

Based on scientific principles that suggest the best time for
specific conditioning.

Specific drills are used at certain times of the year to illicit the
best physical response.

Off-Season (Rest & Recovery), Pre-Season, In-Season
PERIODIZATION
As the volume of the training decreases, the intensity of the
training will increase.
SKILL COMPONENTS OF
FITNESS
There are six skill-related fitness components. Skilled athletes
typically excel in all six areas.

Agility

Power

Balance

Reaction Time

Coordination

Speed
AGILITY
Ability to change the position of your body quickly and to
control the movement of your whole body
Benefits:

Controls your quickness

Control foot speed and acceleration while you maintain the
balance in your body

Reduces the chance of injury

Decreases the time it takes an athlete to perform the
movements necessary in their sport
BALANCE
The ability to keep an upright posture while you are standing
still or moving.
Benefits:

Improve our ability to respond to changing physical
obstacles and barriers in our environment.

Improve ability to reach, jump and control complex
movements that are required for many daily activities

Improvement in body awareness, body alignment and
the ability to engage in daily recreational activities safely

Improve our ability to control muscular forces needed to
maintain balance
COORDINATION
Ability to use your senses (such as your eyes) together with
your body parts (such as your arms) or to use two or more
body parts together (hand-eye or foot-eye).
Benefits

Improves reaction time

Improves agility

Skipping and aerobic classes can increase coordination
POWER
Ability to do strength performances quickly; Simply defined,
it’s the combination of strength and speed
Benefits

Explosiveness from the starting blocks

Improved vertical jump

Can win more one-on-one battles in sport
EXPLOSIVE POWER THROUGH
PLYOMETRICS

Plyometrics are the best type of exercises to improve a
player’s power.

Plyometrics involve a rapid eccentric contraction
immediately before a concentric contraction. Muscle is
lengthened rapidly, then immediately shortened.

Drills are characterized by jumping, hopping, bounding, and
a variety of foot patterns.
REACTION TIME
Amount of time it takes you to get moving once you see the
need to move. The time between receiving a stimulus and
reacting to that stimulus.
Benefits

Dodging tackles / body checks

Quicker at reading a ball’s trajectory off a bat or racquet
SPEED

If quickness is described as first gear, speed is the second,
third, fourth, and fifth gears!

Speed is the ability to perform a movement or cover a distance
in a short period of time

It is often quickness that separates a minor league from a
professional athlete.

Agility and quickness combine to make a very effective athlete.

Speed development is the most critical component to an
athlete’s success.

Some athletes are naturally faster than others but speed
development is possible for all.
CONDITIONING FOR SPEED




Strength and muscle mass does not distract from speed,
it improves it!
With specific training, strength, size, and muscle mass
contribute to speed
Strength in the legs, hips, and abdomen/core are
essential to a players speed development.
Speed development drills are always done full out, using
over-speed exercises, explosive strength training, and
plyometrics.
AEROBIC AND ANAEROBIC
TRAINING

Your body has different energy systems that work
together to fuel sport performance requirements.

The aerobic system provides energy for lowmoderate intensity exercise and helps the body
recover from fatigue.

The anaerobic system provides energy very quickly
to meet the demands of intense action such as a
slapshot, sprinting, or stops and starts.

The training must be specific for the energy
system you want to improve!
AEROBIC ENERGY

Its level is determined by measuring the rate at which the
body can breathe in O2 to the lungs, transfer O2 from the
lungs to the heart, deliver the O2 through the blood to the
working muscles, and use the O2 in the muscles for energy
production.

Aerobic Power is expressed as VO2max, the max volume of
O2 that can be taken up and used by the body.

75 - 85% HR Max

30 - 60 minutes

E.g. Jogging, walking, swimming and biking at long
distances
ANAEROBIC ENERGY

The anaerobic energy system does not use oxygen for your
muscles.

You use this energy system when you perform a highintensity activity quickly or for less than three minutes.

One reason anaerobic activities cannot be performed for
very long is that lactic acid builds up in the muscles and
prevents them from contracting properly.

E.g. Sprinting, jumping, weight training, hockey and
racquetball
THE THREE ENERGY SYSTEMS
Energy
Pathway
Speed
Anaerobic
Alactic
(ATP/CP)
immediate
Duration Intensity
0-10 secs
Anaerobic Moderately Short term
Lactic
quick
10-120 secs
(glycolytic)
Aerobic
slow
Long term
Limited
Fuel
Source
By
products
maximal
supply
CP = Cr + P
+ Energy
ADP + ADP
= ATP +
AMP
No oxygen
Cr
AMP
Near
maximal
intensity
Discomfort
Muscular
fatigue
Glycogen
No oxygen
Lactic acid
Low to
moderate
Dehydration
“the wall”
local
muscular
fatigue
Fats
CHO
Oxygen
Heat
Water
Carbon
dioxide