Download L2: Training Principles and Fitness Assessment

Fitness Assessment and
Principles of Training
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Homeostasis:
The condition of
bodily function
where there is a
constant or
unchanging internal
environment.

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Exercise: A Challenge to Homeostasis
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Terminology
Muscular Strength
Muscular Power
The explosive aspect of strength.
A product of strength and speed.
Muscular endurance
The capacity to sustain repeated muscle actions or a single static
contraction
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Aerobic Power
• Maximal aerobic power is the maximal capacity for aerobic resynthesis of
ATP
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Anaerobic Power
• Maximal anaerobic power is the maximal capacity of the anaerobic system
to produce ATP
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Training Principles
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Individuality
Specificity
Reversibility
Overload
Hard/easy
Periodisation
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Individuality:
must consider the specific needs and abilities of the individual for
whom it is designed
Specificity:
•adaptations to training are highly specific to
the nature of the training activity
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Reversibility:
training programs must include a maintenance plan to ensure that the gains
from training are not lost
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Other
Loss of
Body composition
 Body fat
 Lean body mass
 Body weight
heat acclimation
DETRAINING
Cardiovascular function
 Red blood cell mass
 End diastolic volume
 Plasma volume
Pulmonary Function
 Respiratory muscle
strength & endurance
Skeletal muscle
 Mitochondrial density
 Capillary density
 Muscular strength
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Progressive overload:
the training stimulus must be progressively increased as the body adapts to
the current stimulus
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Hard/easy:
low-intensity workouts help the body recover and achieve optimal
training adaptations
Periodization:
the gradual cycling of specificity, intensity, and volume of training to
achieve peak levels of fitness for competition
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Types of Aerobic/Anaerobic Training
• Continuous (aerobic) training
• Interval training
• Fartlek
Training programs are designed to train one or more of the
three energy systems
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Continuous Aerobic Training Programs
Continuous training has no rest intervals and can vary from LSD training
to high-intensity training
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Components of
aerobic training session
ACSM
Guidelines
for Fitness
Testing and
prescription,
6th Ed
(2000)
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Interval Training
• Interval training consists of repeated bouts of high- to moderate-intensity
exercise interspersed with periods of rest or reduced-intensity exercise
• Exercise intensity and recovery rate can be monitored with a heart rate
monitor
• Interval training is appropriate for all sports
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Variables to Manipulate for
Interval Training
• Rate of the exercise interval
• Distance of the exercise interval
• Number of repetitions and sets during each training session
• Duration of rest or active recovery interval
• Type of activity during the active recovery interval
• Frequency of training per week
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Fartlek Training
• Fartlek training is an excellent activity for recovering from several
days of more intense exercise
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Types of Resistance Training
• Isometric training methods (sports specific)
• Isotonic training
• Isokinetic training
• Circuit Training
• Plyometrics
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Plyometric Box Jumping
•Stretch Reflex
•Eccentric contraction
followed by rapid
concentric contraction
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Resistance Training Programs: Things to Decide
1.
2.
3.
4.
5.
Exercises to be done
Order in which they will be performed
Number of sets
Rest periods between sets and exercises
Intensity (amount of resistance), number of repetitions, and velocity of
movement
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Resistance Training Programs
Key Points
• Low-repetition, high-resistance training enhances strength
development
• High-repetition, low-resistance training optimizes muscular
endurance
• Periodization is important to prevent overtraining and burnout
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Core stability
TA : Transverse Abdominis
MF: Multifidus
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Overtraining
Causes:
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Increased frequency training
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Increased Volume training
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Increased intensity training
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Insufficient recovery
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Travel
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Time of year
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Alcohol/tobacco/drugs
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Lack of sleep
Symptoms:
Fatigue
Change in appetite
Decreased immune function
-Insomnia
Weight loss
Mood changes
Loss of motivation
- Disrupted menstruation
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Taper
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May be 4-28 days long
Reduce intensity and volume
From training 6 days p/wk  2 days p/wk
40 min/day  13 min/day
» does not  VO2max
»  muscle power
»  performance
»  psychological readiness
» For up to 6-8 weeks
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Why does it work?
• Taper allows contractile
mechanisms to be repaired
• Allows muscles to repair damage
• Vo2 max can be maintained even
when training reduced by 2/3
After intense training, type 2 muscle
fibres (Fast twitch) had reduced
maximal shortening velocity
(Fitts, Costill., & Gardetto, 1989)
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Detraining in terms of muscular strength
and power
• Young men and women on 9 week training program
– 1RM increased by 34%
– 12 weeks detraining No significant loss strength
– 31 weeks detraining  8% loss strength
• Why?
– Inactivity  atrophy
– Loss muscle fibre recruitment
– Fibre type characteristics (type I, type II)
– Change in rate protein synthesis
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Detraining- Muscular Endurance
• Decreases after 2 weeks inactivity
• May be due to changes in muscle itself, or in CV system
– 40% decrease in muscle glycogen (Costill, Fink, Hargreaves et al,
1985)
– Increase in lactate produced
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Detraining- CV Endurance
• Bed rest (complete inactivity) for 20 days
– 25% decrease SV and CO
– Vo2 max decreased by 27%
• Due to
– rapid decline in plasma volume
– Decreased mitochondrial activity in muscle
• Fittest people experienced greatest loss
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Summary
• Exercise is a disruption to homeostasis
• Requires the body to adapt to ST demands
•  body adapts LT to simplify ST adaptations easier
•  need to adhere to training principles
– Progressive overload
– Specificity
– Reversibility
– Individual differences
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