principles of training - san ysidro high...
TRANSCRIPT
Principles of Training
Frequency
• Basic health related fitness 3-4 x per week
• The greater the aerobic component of the event, the more frequent the training
• Non endurance athletes frequency 3x per week
• Most endurance athletes frequency 4-6 x per week
• Dangers of over training. Injury boredom, poor technique burnout.
• Dangers of under training. Loss of motivation, poor or no improvement
Intensity
• How hard should I be training.
• Why do we need to train at the correct intensity?
• Correct intensity provides sustained improvements in performance due to physiological adaptations.
• Too much and we risk injury and burn out
• To little and the gains are small if at all
• By manipulating frequency and intensity we can overload the system thereby making improvements.
• Intensity is measured by Heart rate. Perceived exertion rate PER, Repetition max. RM, Subjective measures of feelings
Duration
• The length of time we train. The time of stimulation.
• By manipulating duration and intensity we can overload the systems and make adaptations.
• As fitness increases, duration needs to increase if you wish to improve.
• Because without it adaptations/ improvements will slow down or cease. This means the athlete needs to devote more time to training.
Overload
Foundation principle behind
all training programmes
Overload leads to training
gains.
The higher the level of
conditioning the greater
the overload required.
By varying frequency,
duration and intensity we
can apply overload.
Adaptation
• The body will adapt in response to:
• Frequency of training
• Intensity of training
• Duration of training
• Specificity of training
• Adaptations tend to occur early on training. As time progresses, gains made tend to become smaller this is known as the law of diminishing returns.
• You need to increase the level of overload as the level of improvement/ conditioning increases
• Physiological adaptations.. Increases heart volume, increase lung volume, more slow twitch muscle fibres, increased blood volume, increased RBC’s
Specificity
• You get what you train for
• You should train the :
• energy systems
• muscles groups
• Specific to the sport/activity being played
Regularity
• Regularity is closely linked to frequency of
training.
• Adaptations will only be achieved if
training is regular
• There has to be consistent and regular
exercising of muscles and energy systems
if you want to improve.
Reversibility
• The longer the build
up, the slower the
loss.
Generalisation before
specialisation
• Core Fitness components:
• Cardio – respiratory endurance
• Strength
• Flexibility
• Is important before skill specialisation.
• This allows for greater quality and quantity
of practice
Variety
• Variety is the spice of life.
• Advantages.
• Improved motivation
• Prevent boredom
• Help overcome plateaus in training
• How to add variety to training
• Circuit training
• Running in new locations or with people
• Playing different games at training
Group and Individual Training
• Advantages of training in a group
• Friendly competition within group,
• Motivation of a group
• Support with a group
• Information goes out to the whole group
• Team bonding
• Advantages of training as individuals
• You can receive specialised training depending on your skill/ fitness profile
• You can train “where you are at”
• You can work towards individual goals
Methods of training
• Continuous Training
• Is designed to improve Cardio
respiratory endurance and
muscular endurance
• Common continuous training
activities include
• Aerobics
• Jogging/ Running
• Cycling
• Swimming
Continuous Training
• Application of
Frequency • Health related fitness Training
Frequency 3x per week
• Sports related fitness 5-6 x
per week
• If training competitively in an
aerobic activity the frequency
of the training increases as the
aerobic component increases.
Continuous Training
• Application of
Duration • Minimum length of time
required to gain an aerobic
benefit is 20 minutes. Ideal
starting point for beginners
who want a basic health
related fitness.
• Sport related fitness sessions
up to an hour may be required.
• Beyond an hour benefits begin
to decrease.
Continuous training
• Intensity • Aerobic capacity is developed by exercising with your
heart rate at about 70% of maximum
• An effective method for establishing your training
threshold is to use the Karvonen Formula
• Training Heart Rate [THR] = RHR + 0.6 [MHR – RHR]
• Training Heart Rate [THR] = RHR + 0.85 [MHR – RHR]
What To Do
Cycling Swimming Running Upper
Body
Have Cycling 0 -10 +10 -15
Been Swimming +10 0 +20 -5
doing Running -10 -20 0 -25
Upper
Body
+15 +5 +25 0
Continuous training
• Application of Overload • How can we overload the system in order to keep producing gains?
• Increase intensity of training
• Increase frequency of training
• Increase duration of training
• Resting Heart rate decreases with appropriate training.
• Using the Karvonen Formula
• RHR comes down also.
• Get into THR zone quicker which means can train for longer time in
this zone
Continuous Training Summary
Principle of training Application
Frequency 3-5 x per week
Intensity Age THR Zone THR = 133 – 182 bpm
Intensity Karvonen Formula THR = 142 - 154
Duration of session Up to an hour
Continuous Training
• How you will apply overload to his training • Increase intensity, frequency, duration of training.
• Consequently, adaptations will be made.
• They key is to regularly ensure overload is being applied. Eg
measuring RHR and recalculating THR zone.
• It is important to realise that this assumes that medically the person
can cope with this training
Weight Training
• Weight Training develops the following components of fitness • Muscular strength
• Muscular endurance
• Muscular power
• Terminology used in a weight training programme
• Repetition Max : The max amount of weight that can be lifted x the
number of times [ no more no less]
• Repetitions [Reps] The number of times the exercise is done
• Sets: The number of times each set of exercise is done
Weight Training
• Application of Frequency • 3 sessions per week with 24 hours between sessions
• We need time to recover between sessions so the body can heal and
overcome fatigue
• Supercompensation in training
C
Onset of Ex. D
_____________________________________________Normal state
A B
Weight Training
• Following the onset of exercise, we go through four phases.
• A: Fatigue - Decrease in performance as we fire
• B: Recovery as we rest immediately following a session of training
• Supercompensation as the body adapts to training
• De training – reversibility if training does not occur
• Best time to train is during C Supercompensation
• Supercompensation phase lasts between 24-48hours depending on
intensity of training
• We are ready to train when we feel ready
• PER Ratio can be of benefit
Weight Training
• Application of Intensity
• Four Types Of Muscle contractions
• A. Isotonic Tradition weight training
• B. Isometric Contractions against immoveable force
• C. Isokinetic Tends to use highly specialised machines
• D. Eccentric Slowly lowering weights [ controlling]
Weight Training
• Basic weight Training Regimes
COMPONENT
Load Reps Sets Speed Rest
Advanced
Strength
2-6 RM 2- 6 3-6 Slow /
Medium
3-5 mins
Beginner
Strength
8-12 RM 8-12 2-3 Slow /
Medium
2-3 mins
Power 8-20 RM 4- 8 3-6 Fast /
explosive
3-5mins
Endurance 15+ RM 15- 30 2-3 Medium Minimal
Weight Training
• Application of Overload • How do we apply over load to weight training?
• A. Increase the repetition max
• B. Increase the number of reps per set
• C. Increase the number of sets
• D. Decrease rest time between sets
• E. Decrease time between training sessions
• F The best method is to re-test the RM after a period of time and
altering the load accordingly
Weight Training
• Application of specificity EG. Volleyball player
• Use exercises that mimic the sporting actions of the sports we play. Eg. squat jumps in volleyball
• How would you increase a vertical jump. Identify main muscle groups
• Quadriceps, hamstrings, gluteals , gastrocnemius/ soleus
• Exercises you would perform would be:
• Squats, toe raises, leg extensions
• The exercises would be performed fast/ explosive because you are training for power
• Having selected the exercises there are two essential rules to follow before starting:
• 1. Make sure you understand the correct technique
• Never put two exercises together that stress the same muscle group
Circuit Training
• What health and skill components can circuit training develop?
• A. Muscular strength B. Muscular power
• C. Muscular Endurance D. Aerobic Endurance
• E. Agility F. Skill / Technique
• Basic circuits can be designed for general fitness, or sport specific
fitness and skills.
• There Are two general circuit types.
• A . Fixed load. You do a set number of a set exercise before moving
on. Eg. 10 chin ups
• B. Individual load You do as many of a certain exercise as possible
within a time period.
• In both programmes. You need to consider :
• 1. A separate flexibility programme
• 2. Never exercise the same muscle group in succession
Circuit Training
• Application of Frequency • Designed to be primarily cardiorespiratory in nature 3-5 days/ week
• Application of Intensity • What factors will determine how intense the training will be?
• A, Purpose .. what you are training for
• B. Individual fitness level
• C. Exercises selected
• Having determined these we can use duration and overload to set
intensity.
• We measure intensity in a circuit by using THR [ Target heart rate]
• And PER [perceived exertion rate]
Circuit Training
• Application of Duration • A. Set Duration. This depends on the individual and the training
objectives but 20-60 seconds is usual.
. B . Rest Duration This can be increased or decreased to meet
intensity required.
General fitness 0-10 seconds
Strength/ power 30-60 seconds
Elderly/ Unfit 20-60 seconds
We can manipulate these factors to provide overload
Circuit training
• Application of Overload
• Factors that can be manipulated in order to apply
overload
• 1. Rest duration
• 2. Exercise duration
• 3. Intensity of session
• It is time to overload an athlete when;
A They feel ready to move on
B When testing shows they have improved
Circuit Training
• Application of Specificity
• Train energy systems
• Muscle groups specific to a sport
Interval Training • ATP-CP Energy System • Supplies energy for 0-10 seconds
• It takes up to 2 minutes to replace CP stores
• Interval training guidelines for ATP-CP System
• Between reps the rest is passive to allow CP stores to be replaced
Training Component Application
Work duration 1-10 seconds
Rest duration between reps 10-100 seconds
Work: Rest ratio 1:10
Reps 4:6
Sets 2-4
Rest between sets 5-10 minutes
Interval training
• Anaerobic energy
system • Lasts 30 to 120 seconds
• Lactic acid is produced
• We should perform light
exercises between reps in rest
phase to help remove lactic
acid
• Interval training guidelines for
anaerobic system
Training
Component Application
Work Duration 30-120 seconds
Rest Duration
Between reps
90-360 seconds
Work : Rest
Ratio
1:3
Reps 4-6
Sets 1-4
Rest Between
sets
5-10 minutes
Interval Training
• Aerobic System • Energy system supp
• supplies energy for long
distance
• Interval training guidelines
for aerobic training
Training
component Application
Work duration 15-seconds –
3minutes
Rest Duration
Between reps
1- 5 minutes
Work: Rest
ratio
1:1 TO 1:2
Reps 5-20
Sets 1-3
Rest between
sets
Minimal
Interval Training
• Application of Overload • How can we overload these energy systems.
• 1. Decrease the rest between reps
• 2.Increase the number of reps
• 3. Increase sets
• 4. Increase work-time
• We apply overload to the athlete
• A. Athlete feels ready
• B. We can use PER [perceived exertion rate]
• C. We notice a decreased resting heart rate [RHR]