Training our Bodies for Performance

How should we be training for certain activities

How has Training Changed Sport

• Funding = Full time athletes• Exercise Science = Specific training• Improved Coaching = Better prepared athletes• Sponsorship = Expectations• Fans = Money

Training Basics—Response and Adaptation

• Homeostasis—When The Body Is in a Fairly Constant State

• When The Body Is Presented with Exercise Stress, Two Things Occur:– Response—When athletes perform and fatigue

occurs, this is a response to exercise. Fatigue is a temporary decrement to performance followed by recovery

Training Basics—Response and Adaptation (cont.)

– Adaptation—occurs when repeated exercise sessions cause athletes to slowly adapt Coaches sometimes make general mistakes regarding

athlete adaptation to exercise.▪ Get tough approach—when considerable stress is addressed day

after day ▪ Plan too little training—could be the result of disorganized

training session

Training Principles

• Overload– For adaptation to occur, exercise must involve

sufficient stress overload.– Overload can be increased by manipulating

volume, intensity, and frequency.

• Overload Must Be Progressive• Individuality – All athletes will not respond at the same rate.

Training Principles (cont.)

• Hard/Easy– A workout that causes considerable stress should be

followed by an easy workout.

• Specificity—The Adaptation Athletes Experience Is Highly Specific to Imposed Stress.– Two types of specificity when training:

Sport Specificity—Neuromuscular control is highly sport specific; therefore, the athlete needs to practice the activity required in the sport.

Metabolic Specificity—to train the specific energy systems to be utilized in competition

Energy System Training

• Training Method for Each Energy System Is Different.

• Extensive Training for One System Doesn’t Necessarily Train the Other System.

• Identifying the Energy System– Time and intensity are the primary variables to

determine which energy system is being utilized.– Brief high-speed activities are going to utilize the

ATP-PC system.

Energy System Training (cont.)

• Identifying Energy System (cont.)– A brief activity performed at low speed can be

more aerobic than anaerobic.– A football game lasts over two hours but consists

of brief spurts of energy. Therefore, football players need extensive training of

ATP-PC.

– Energy systems do not turn on and off but are constantly in action

Figure 7.7

Training the Energy Systems

• Interval Training– Interval training is a series of repeated bouts of exercise

interspersed with relief periods.– More high-quality exercise can be performed with interval training

than with continuous exercise.– Activities must be performed at a speed that will use the energy

system being trained.– Can we use this kind of training to train multiple energy systems? If

so how?

Training the Energy Systems (cont.)

• Muscle Fiber Recruitment– Individual muscles are composed of a combination of

fast twitch (FT) and slow twitch (ST) fibers. – There are two types of fast twitch fibers;

FTa—has characteristics of FT and ST fibers FTb—are truly fast twitch fibers

Training the Energy Systems (cont.)

• Muscle Fiber Recruitment (cont.)– ST fibers are generally small fibers used for aerobic activities.– ST fibers have an excellent blood supply and are full of aerobic

enzymes. – FT fibers are larger and tend to be used for anaerobic

activities.– FT fibers do not have a good blood supply but have plenty of

good anaerobic enzymes.– FT fibers fatigue quickly.

How does this happen?

Usain Bolt

Maybe it is just track and field?

So are you trained properly?

What does the time motion analysis data show us?

Sport Breakdowns

http://www.brianmac.co.uk/energy.htm

http://sweatscience.com/