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Training for Performance
Training Principles
• Overload
– Increased capacity in response to training overload
• Specificity
– Specific muscle involved
– Energy systems that provide ATP
• Reversibility
– When training is stopped, the training effect is quickly
lost
Influence of Gender, Initial Fitness
Level, and Genetics
• Men and women respond similarly to
training programs
• Training improvement is always greater in
individuals with lower initial fitness
• Genetics plays an important role in how an
individual responds to training
Components of a Workout Session
• Warm-up
– Increases cardiac output, blood flow to skeletal
muscle, and muscle temperature
– Believed to reduce risk of injury
• Workout
• Cool-down
– Return blood “pooled” in muscles to central
circulation
Training to Improve Aerobic
Power
• Three methods
– Interval training
– Long, slow distance
– High-intensity, continuous exercise
• Intensity appears to be the most important
factor in improving VO2max
Interval Training
• Repeated exercise bouts
– Separated by rest periods
• Work interval
– Intensity: 85-100% HRmax
– Should last longer than 60 seconds to improve VO2max
• Rest interval
– Light activity such as walking
– Should be as long as the work interval
Long, Slow Distance
• Low-intensity exercise
– 57% VO2max or 70% HRmax
• Duration greater than would be expected in
competition
• Based on the idea that training
improvements are based on volume of
training
High-Intensity, Continuous
Exercise
• Appears to be the best method of increasing
VO2max and lactate threshold
• High-intensity exercise
– 80-90% HRmax
– At or slightly above lactate threshold
• Duration of 25-50 min
– Depending on individual fitness level
Training Intensity and Improvement in
VO2max
Injuries in Endurance Training
• Most injuries are a result of overtraining
– Short-term, high-intensity exercise
– Prolonged, low-intensity exercise
• The “ten percent rule” for safely increasing
training load
– Intensity or duration should not be increased by
more than 10% per week
Training for Improved Anaerobic
Power
• ATP-PC system
– Short (5-10 seconds), high-intensity work
intervals
– 30-60 second rest intervals
• Glycolytic system
– Short (20-60 seconds), high-intensity work
intervals
Training to Improve Muscular
Strength
• Strength-training exercises
– Isometric or static
– Dynamic or isotonic
• Includes variable resistance exercise
– Isokinetic
• Increase in muscle size
– Due to hypertrophy ( fiber diameter)
– Due to hyperplasia? ( fiber number)
Progressive Resistance Exercise
• Improvements in strength via progressive
overload
– Periodically increasing resistance (weight
lifted) to continue to overload the muscle
• Basis for most weight-training programs
Principles of Strength Training
• Muscles must be exercised near peak
tension for increases in strength
• There is no “optimum” training program
– 3-4 days per week with rest days in between is
recommended
• Strength training should involve the same
muscles as competition
– Movement pattern, speed of shortening
Free Weights vs. Machines
• Strength gains are similar following training
using free weights and machines
• Argument for free weights:
– Data exist showing that free weights produce
greater strength gains
– Free weights produce greater movement
variability and specificity
– Free weights force control of balance and
stabilization
Combining Strength and
Endurance Training
• Combined strength and endurance training
may result in lower gains in strength than
strength training alone
• Recommended that strength and endurance
training be performed on alternate days for
optimal strength gains
Gender Differences in Response
to Strength Training
• Untrained males have greater absolute
strength than untrained females
– Strength related to cross-sectional area of
muscle
• There does not appear to be a gender
differences in response to strength training
Strength as a Function of Muscle
Cross-Sectional Area
Training-Induced Strength
Changes in Men and Women
Muscle Soreness
• Delayed onset muscle
soreness (DOMS)
– Appears 24-48 hours
after strenuous exercise
– Due to microscopic
tears in muscle fibers
resulting in
inflammatory response
Training for Improved Flexibility
• Static stretching
– Continuously holding a stretch position
– Preferred technique
• Less chance of injury or soreness
• Less muscle spindle activity
– Proprioceptive neuromuscular facilitation (PNF)
• Isometric contraction of muscle being stretched
• Dynamic stretching
– Ballistic stretching movements
Year-Round Conditioning for
Athletes
• Off-season conditioning
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Prevent excessive weight (fat) gain
Maintain muscular strength or endurance
Maintain bone and ligament strength
Maintain skill level
• Preseason conditioning
– Increase to maximum the energy systems used in
particular sport
• In-season conditioning
– Maintenance of fitness level
Year-Round Conditioning for
Athletes
Common Training Mistakes
•
•
•
•
Overtraining
Undertraining
Performing non-specific exercises
Failure to schedule a long-term training
plan
• Failure to taper before a performance
Symptoms of Overtraining
Tapering
• Short-term reduction in training load prior
to competition
• Allows muscles to resynthesize glycogen
and heal from training-induced damage
• Improves performance in both strength and
endurance events