concepts of training theory 2012 class3
TRANSCRIPT
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General Theories of Training
One Factor Theory (Supercompensation)
Two Factor Theory (Fitness-Fatigue)
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One Factor Theory
(Supercompensation)
One exercise bout depletes biochemical substances
During the restoration, these substances achieve levels
above initial levels (e.g. glycogen)
Zatsiorsky, 2006 Science and Practice of Strength Training
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Zatsiorsky, 2006 Science and Practice of Strength Training
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Implications
Must optimize interval between workouts
Time workout for supercompensation
phase (How do you know?)
Training load optimal to induce
supercompensation
What substance(s) should be used as themarker (s)? Could these be used as
overtraining markers?
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Periodization
wChanges in exercise stimulus over a specific period tokeep an individual from overtraining
wCycle of five phases: four active phases followed by oneactive recovery phase
wEach phase gradually decreases volume and graduallyincreases intensity
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Periodization
McArdle, Katch, and Katch, 2001.
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Overloading microcycle
AKA Impact microcycle
Zatsiorsky, 2006 Science and Practice of Strength Training
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Two Factor Theory
(Fitness-Fatigue) Includes fast and slow changing elements of
preparedness
Physical fitness is slow changing
The fast changing is similar to the one factortheory
Immediate training effect combine fitness gainand fatigue
Fitness long lasting (72 hours), moderate
magnitude Fatigue is large in magnitude, short duration (24
hours?)
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Zatsiorsky, 2006 Science and Practice of Strength Training
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Terminology/Considerations
Acute effects: Effects during exercise
Immediate effects: Effects observedfollowing an exercise bout.
Cumulative effects: Additive effects ofseveral bouts of exercise
Delayed effects: not apparent until a
period of training is complete Residuals effects: remain after training
ends
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Other major challenges
Providing overload without
Inducing overtraining syndrome
Causing injury
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Review
What physiological elements contribute to
maximal velocity in a sprinter?
How would you train these elements?
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acceleration
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Measuring Explosive strength
Index of Explosive strength
IES=Fm/Tm Reactivity coefficient
RC=Fm/(TmW) w=athletes weight
Force gradient
S-gradient=F0.5/T0.5 A-gradient
F0.5/(Tmax-T0.5)
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Strength vs. acceleration
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Explosive strength
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Results of Resistance Training on Muscle Strength
in Males
w Increased muscle size (hypertrophy).
w Alterations of neural control of trained muscle.