8

Principles of Exercise Training

chapter

Optimum Performance Training (OPT)For Strength Training

Stabilization Training

Strength Training

Power Training

Manipulasi Phase Latihan

Program Latihan Kekuatan Untuk Senior

Program Latihan Kekuatan Untuk Binaraga

Program Latihan Kekuatan Untuk Atlet

Latihan Core, Balance, dan Reaktif

Manfaat Latihan

Apa dan Mengapa Kita Melakukan Latihan Core ?

Otot-otot Latihan Core

Apa Itu Keseimbangan ?

Dua Komponen Penting Dalam Core Stabilisation

Manfaat Keseimbangan

Solusi Untuk Membentuk Kestabilan

Mekanisme Latihan Keseimbangan

Level Latihan Core, Keseimbangan, dan Latihan Reaktif

Desain Program Latihan Stabilisasi

Level Latihan Fleksibiliti

Learning Objectives

• Learn the differences between muscular strength, power, and endurance

• Examine how strength is gained through resistance training

• Find out how specific types of aerobic and anaerobic training can improve performance

• Discover techniques to monitor changes in training

Terminology

Strength is the maximal force a muscle group can generate

Power is the rate of performing work

Power = force x distance / time

Muscular endurance is the capacity to sustain repeated muscle actions or a single static contraction

An Isokinetic Testingand Training Device

© Tom Roberts

Aerobic Power

• The rate of energy release by cellular metabolic processes that depend on the involvement and availability of oxygen

• Maximal aerobic power is the maximal capacity for aerobic resynthesis of ATP

Anaerobic Power

• The rate of energy release by cellular metabolic processes that function without the involvement of oxygen

• Maximal anaerobic power is the maximal capacity of the anaerobic system to produce ATP

General Principles of Training

• Individuality: any training program 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 and should be carefully matched to an athlete’s specific performance needs

• Reversibility: training programs must include a maintenance plan to ensure that the gains from training are not lost

• Progressive overload: the training stimulus must be progressively increased as the body adapts to the current stimulus

• Hard/easy: programs must alternate high-intensity workouts with low-intensity workouts to help the body recover and achieve optimal training adaptations

• Periodization 週期 : the gradual cycling of specificity, intensity, and volume of training to achieve peak levels of fitness for competition

Resistance Training Programs

Training Needs Analysis 1. Muscle groups to be trained

2. Type of training

3. Energy systems to be trained

4. Sites of concern for injury prevention

Types of Resistance Training

• Static-contraction (isometric) resistance training• Free weights (barbells, dumbbells)• Eccentric training• Variable-resistance training(decrease weakest point, increase strong point)

• Isokinetic training• Plyometrics (stretch-shortening cycle ex) jump ability

• Electrical stimulation training

Designing Resistance Training Programs: Things to Decide

1. Exercises that will be performed

2. Order in which they will be performed(big, small muscle)

3. Number of sets for each exercise

4. Rest periods between sets and exercises

5. Intensity (amount of resistance), number of repetitions, and velocity of movement

Periodization for Resistance Training (1 year,5 phases)

Phase I Muscular hypertrophyHigh volume

Phase II Strengthintensity

Phase III Power

Phase IV Peak strength

Phase V Active recovery

Variation in Strength Relative to the Angle of the Elbow During the Two-Arm Curl

A Variable-Resistance Training Device

© Human Kinetics

Plyometric Box Jumping

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• A typical periodization cycle has 4 active phases, each

emphasizing a different muscular fitness component, plus an active recovery

(continued)

Resistance Training Programs (continued)

Key Points• Resistance training can use static or dynamic

contractions• Eccentric training appears to be essential to maximizing

hypertrophy• Electrical stimulation can be successfully used in

rehabilitating athletes

Anaerobic and Aerobic Power Training Programs

• Programs are designed along a continuum• Anaerobic power is represented by the ATP-PCr

system and anaerobic glycolytic system, while aerobic power is represented by the oxidative system

Short sprints ATP-PCr system

Longer sprints,middle distance

Glycolytic system

Longer distance Oxidative system

Variables to Manipulate for Interval Training

• Track, cross country, and swimming.• Rate of exercise(75s for 400m: intensity and duration) • 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• Set 1: 6Χ400 m at 75s (90s slow jog)

Blood Lactate Concentration in a Single Runner After a Single Set of 5 Repetitions

of Interval Training at 3 Different Paces

Types of Training

• Interval training • Continuous training(continuous activity without rest

interval)long-slow distance, Fartlek training(high speed or jogging)

• Interval-circuit training: 3000-10000m, station 400-1600m, jog, runs,or sprints the distance station, stop at each station to perform strength, flexibility, or muscular endurance

Anaerobic and Aerobic Power Training

Key Points• Training programs are designed to train one or more of

the three metabolic energy systems• 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

(continued)

Anaerobic and Aerobic Power Training (continued)

Key Points• Continuous training has no rest intervals and can vary

from LSD training to high-intensity training (long slow distance, LSD)

• Interval-circuit training combines interval training and circuit training into one workout