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Fitness Assessment and Principles of Training 1 EDU2EXP Exercise & Performance Homeostasis: The condition of bodily function where there is a constant or unchanging internal environment. 2 EDU2EXP Exercise & Performance Exercise: A Challenge to Homeostasis 3 EDU2EXP Exercise & Performance 4 EDU2EXP Exercise & Performance 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 5 EDU2EXP Exercise & Performance 6 EDU2EXP Exercise & Performance Aerobic Power • Maximal aerobic power is the maximal capacity for aerobic resynthesis of ATP 7 EDU2EXP Exercise & Performance Anaerobic Power • Maximal anaerobic power is the maximal capacity of the anaerobic system to produce ATP 8 EDU2EXP Exercise & Performance Training Principles • • • • • • Individuality Specificity Reversibility Overload Hard/easy Periodisation 9 EDU2EXP Exercise & Performance 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 10 EDU2EXP Exercise & Performance Reversibility: training programs must include a maintenance plan to ensure that the gains from training are not lost 11 EDU2EXP Exercise & Performance 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 12 EDU2EXP Exercise & Performance Progressive overload: the training stimulus must be progressively increased as the body adapts to the current stimulus 13 EDU2EXP Exercise & Performance 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 EDU2EXP Exercise & Performance 14 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 15 EDU2EXP Exercise & Performance Continuous Aerobic Training Programs Continuous training has no rest intervals and can vary from LSD training to high-intensity training 16 EDU2EXP Exercise & Performance Components of aerobic training session ACSM Guidelines for Fitness Testing and prescription, 6th Ed (2000) 17 EDU2EXP Exercise & Performance 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 18 EDU2EXP Exercise & Performance 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 19 EDU2EXP Exercise & Performance Fartlek Training • Fartlek training is an excellent activity for recovering from several days of more intense exercise 20 EDU2EXP Exercise & Performance Types of Resistance Training • Isometric training methods (sports specific) • Isotonic training • Isokinetic training • Circuit Training • Plyometrics EDU2EXP Exercise & Performance 21 Plyometric Box Jumping •Stretch Reflex •Eccentric contraction followed by rapid concentric contraction 22 EDU2EXP Exercise & Performance 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 23 EDU2EXP Exercise & Performance 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 24 EDU2EXP Exercise & Performance 25 EDU2EXP Exercise & Performance 26 EDU2EXP Exercise & Performance Core stability TA : Transverse Abdominis MF: Multifidus 27 EDU2EXP Exercise & Performance 28 EDU2EXP Exercise & Performance Overtraining Causes: - Increased frequency training - Increased Volume training - Increased intensity training - Insufficient recovery - Travel - Time of year - Alcohol/tobacco/drugs - Lack of sleep Symptoms: Fatigue Change in appetite Decreased immune function -Insomnia Weight loss Mood changes Loss of motivation - Disrupted menstruation 29 EDU2EXP Exercise & Performance Taper • • • • 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 30 EDU2EXP Exercise & Performance 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) 31 EDU2EXP Exercise & Performance 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 32 EDU2EXP Exercise & Performance 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 33 EDU2EXP Exercise & Performance 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 34 EDU2EXP Exercise & Performance 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 35 EDU2EXP Exercise & Performance