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Transcript of Makes the body more efficient Makes the body better able to perform certain tasks Can make the...
PAF 4O
Training Principles and Methods
What Is Training?
Makes the body more efficient Makes the body better able to perform
certain tasks Can make the human machine more
effective We can run faster, jump higher, and
throw further
Training Principles
Training Principles
The F.I.T.T Principle The Principle of Overload The Principle of Progression The Principle of Specificity (or S.A.I.D.) The Principle of Individual Differences The Principle of Reversibility The Principle of Diminishing Returns
F.I.T.T. Principle
The four building blocks of exercise prescription
F = Frequency I = Intensity T= Type T= Time
Frequency
the number of training sessions per week spent training
general guideline is 3-5 times/week determination of frequency depends
greatly on the athlete’s level of fitness, athletic aspirations, and type of training
Intensity
how hard the individual must work taken as a percentage of the
individual’s maximal aerobic and anaerobic power
general guideline is 50%-100% of the athlete’s maximal ability/effort
Intensity is also altered by changing the rest time
Time
amount of time spent in a single training session
depends on the athlete’s level of fitness, athletic aspirations, and type of training
Type
Refers to the type of training method used
depends on the athlete’s level of fitness, athletic aspirations, and sport or activity for which he or she is training
Principle of Overload For physiological change, the body
must perform tasks that are more challenging than those to which it is accustomed
Over time the body will adapt, therefore in order to continue to grow, new demands must be incorporated
Overload can include all aspects of training, i.e., physiological, emotional, mental, and psychological
Principle of Progression
In order to constantly improve, an athlete must progressively increase the overload over time
The athlete must be aware that loads and demands on the body must occur over time to increase performance and decrease injury
Principle of Specificity or Specific Adaptation To Imposed Demand (S.A.I.D) In order for specific outcomes to occur,
training must be specific to those outcomes
Example: if you need to improve your vertical jump, your exercise prescription should include explosive power such as exercises that target the legs
Specific muscle adaptations will occur if training is specific
Training must reflect athlete’s “game situation needs”
Principle of Individual Differences Every athlete has a different physical
and psychological makeup› Pre-training fitness levels› Requirements within their sport› Age and gender› Ability to recover from workouts› Ability to recover from injury› Body Type
Principle of Reversibility
“Use it or lose it” Muscles will start to lose training
effects as soon as training stops Atrophy will occur during sustained
periods without training Significant training benefits can be
lost after 2 weeks of not training – i.e. Christmas Break
Reasons include: injury, lack of motivation, overtraining, and burnout
Principle of Diminishing Returns A person’s training gains will
reflect that person’s prior level of training
Individuals who do not train or train very little will see significant gains
Highly trained individuals will see little gains as they experience performance plateaus
Changing training programs and philosophy are ways to help prevent performance plateaus
Training Methods
Types of Training Methods
Interval training Fartlek training Resistance training Plyometric training Continuous Intensity Training (C.I.T)
Interval
Can benefit both anaerobic and aerobic systems
Alternating periods of intensity within a given workout
Great for lactic acid training threshold
Manipulates length of intense period, its intensity, length of rest, and number of repetitions
Fartlek
Means “speed play” Basically the same as interval,
without rigid numerical control Athletes change variables
according to terrain or how they feel
Speed up or slow down when you want
Generally used for aerobic training
Plyometrics
“Stretch-shortening exercises” Examples include: bounding,
hopping, jumping, box jumps, box drills
Used to develop speed and power Caution: should not be used until
athletes have a solid aerobic and anaerobic base. Children should also avoid intense plyometric routines.
Resistance
Lifting weights is the most common form
Weight provides resistance to muscles
Best way to promote hypertrophy Broken down into number of:
sets, repetitions, rest, tempo (speed of repetition), loads, and volume
Continuous Intensity Training
Form of Aerobic or Anaerobic Lactic Training
Completed for longer periods at the same intensity (aerobic) or simply without prescribed rest intervals (lactic)
For Example: Run 5 km for time As many rounds as possible in 20 minutes
(AMRAP) of 5 pushups, 10 sit-ups, 15 body weight squats
Depending on intensity can be used as an active recovery workout day
Other Important Training Factors Stretching
› Leads to muscles which are less prone to injury
› 3 types: Ballistic, Static and PNF Warm-up
› Helps to gradually prepare body for training intensity
› Prevents early onset of fatigue Cooldown
› Helps to gradually return from training intensity
› Helps to remove lactic acid
Other Important Training Factors
Rest and recovery› Needs to be incorporated into all training
programs to allow for proper growth and healing
› Does not necessarily mean doing nothing Sleep
› Helps to regenerate body systems› In children, promotes growth› Allows for more efficient functioning during
waking hours
ENERGY SYSTEMSTRAINING
The Role of Energy SystemsThe three energy systems available…1) Anaerobic alactic2) Anaerobic lactic3) Aerobic
The ultimate goal of each energy system is to produce useable energy (ATP) that your muscles can use
Each system has certain limitations and strengths Training can be incorporated to either enhance
one or all energy systems, depending on the athlete’s needs
Anaerobic Alactic Energy System Trains strength or speed High speed explosive movements, generally
85%-100% of maximal effort/ability lasting up to 10 seconds of continuous work (speed)
Able to handle up to 60 seconds of total work per set of repetitions (5-6) (strength)
Long rest periods between sets/intervals to allow for ATP regeneration› For interval / plyometric training which trains
speed / power use the Work to Rest Ratio of 1:5-6
› For resistance training which trains strength rest for 3-4 minutes between sets
Need aerobic base in order to train properly
Anaerobic Lactic Energy System Trains muscular endurance and improves lactic
acid threshold High speed movements, generally 75%-85% of
maximal effort/ability lasting 10 secs to 2 mins For interval training use the Work to Rest ratio
of 1 – 2 or 3, › max interval length 2 minutes, 1 min is
recommended› max rest is 4 minutes between sets› total workout duration is 20 minutes
For CIT training create workouts that last between 10 – 20 minutes
Total work dependent on athletes fitness and Lactic Acid threshold
Need aerobic base in order to train properly
Aerobic System
Trains cardiovascular system Repetitive movements, generally 50%-75% of
maximal effort/ability For interval training use the Work to Rest Ratio
of 1 – 0.5 or1› max interval length 2 minute› max interval rest therefore is 2 minutes› total workout duration is 30 minutes
For CIT or Fartlek training workouts should last a minimum of 30 minutes
Total work dependent on athletes aerobic fitness
Training Program
Design
Periodization Sport Based Design
Breakdown of year-long training Three major seasons: off-season,
pre-season, and in-season Macrocycle – the year or years Mesocycle – months or weeks Microcycle – day(s) or week
Concurrent
Training all energy systems at the same time
Different types of training simultaneously
Great for general fitness Performed during the off-season
for certain athletes Ideal for keeping variety in one’s
exercise program
When creating a training program you must use the following workout design elements:
Variability › Avoid repetitive workouts to prevent
adaptation High Intensity
› Create workouts that are challenging Functional
› Make sure your exercises can apply to real world situations