Training Principles & Methods

What Is Training?What Is Training?• Training makes the body

more efficient• Training makes the body

better able to perform certain tasks:– Running & Jumping– Lifting & Shooting

• F.I.T.T. Principle

The Role of Energy SystemsThe Role of Energy Systems

• Each energy system has certain limitations/strengths

• Training can be incorporated to either enhance one or all energy systems (depending on the athlete’s needs)

Aerobic

Anaerobic

The Three Energy SystemsThe Three Energy Systems

Anaerobic Alactic Anaerobic Lactic Aerobic

High speed explosive movements (85%–100% of maximal intensity)

High speed explosive movements (75%–85% of maximal intensity)

Repetitive movements (50%–75% of maximal intensity)

Long rest periods between sets

Long rest periods between sets

Short rest periods between sets

High intensity and volume training

Moderately high intensity and volume training

Moderately low intensity and volume training

Training prescription depends on athlete’s level of fitness, athletic aspirations, and type of sport

Training prescription depends on athlete’s level of fitness, athletic aspirations, and type of sport

Training prescription depends on athlete’s level of fitness, athletic aspirations, and type of sport

Resistance Training GuidelinesResistance Training Guidelines

Other Training PrinciplesOther Training Principles©

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/”LajosRepasi”

OverloadOverload

ProgressionProgression

Specificity (S.A.I.D.)Specificity (S.A.I.D.)

Individual DifferencesIndividual Differences

ReversibilityReversibility

Training MethodsTraining Methods

• Periodization• Concurrent training• Interval training• Fartlek training• Resistance training• Plyometric training

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tockphoto.com/”leezsnow

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PeriodizationPeriodization

ConcurrentConcurrent

IntervalInterval

FartlekFartlek

ResistanceResistance

PlyometricsPlyometrics

                                                                            

              

                                                                           

                                                                             

             

                                                                                

          

 

                                                                           

               

                                                                             

             

 

Other Important FactorsOther Important Factors

• Rest and recovery• Avoiding injury• Stretching• Warm-up and cool-down• Sleep• Interest level

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Environmental Factors on TrainingEnvironmental Factors on Training©

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Physiological Response to HeatYour body attempts to maintain a constant internal temperature. This depends on your ability to balance the heat you gain from metabolism and from the environment with the heat that your body loses. At rest your body gives off infrared rays to dispense 60% of your heat loss. When exercising your primary heat loss is by evaporation of water – 80%.

Cardiovascular function demands oxygen be delivered to the working muscles. When exercising in the heat your skin requests vast amounts of blood for heat dissipation (for thermal temperature regulation). Therefore, stroke volume going to the muscle decreases as blood is needed in the skin (this is called cardiovascular drift). Your body may adjust by utilizing another energy source such as glycogen, however, this produces lactic acid and heat cramps.

People who train in heat become acclimatized and sweat more, have increased stroke volumes and use less glycogen.

Prevention:

Physiological Response To Cold

Cold stress is any environmental condition that causes a loss of body heat that threatens homeostasis. This could be practicing hockey outdoors in winter or swimming too early in spring. Our bodies react by shivering or peripheral vasoconstriction. Shivering is involuntary muscle contraction and relaxation to increase the resting heart rate production 4-5 times. Peripheral vasoconstriction is when blood vessels constrict to reduce blood flow to the skin. Muscle function lowers as a cold muscle loses velocity and power. Hypothermia and frostbite are also high risks as blood flow is reduced to the skin.

Physiological Responses To High AltitudeAir temperature drops at high altitudes and colder air holds less water and oxygen. The lower the air pressure also limits pulmonary diffusion of oxygen from the lungs to the blood stream. Therefore max VO2 drops linearly with altitude. If one were to train at high altitudes the body would adapt by increasing red blood cell production and hemoglobin levels. Therefore hemoglobin saturation would not be as big an issue (hence the life of a Sherpa). Acute altitude sickness causes headaches, nausea, shortness of breath and insomnia.

Resting Metabolic Rate: How To Turn Up the Heat

1. What is the Pac-Man metabolism?2. Define Metabolism.3. Make connections between body muscle and body fat

relative to metabolism.4. What is the celery diet?5. Why do people who quit smoking often gain weight?6. Why does RMR decrease with age?7. What is better – diet or exercise to decrease body fat?

Explain.8. Explain the Oprah Theory of Metabolism (not a real

theory).

Training in High HumidityCheck the Heat Index

Caution!The National Weather Service considers it dangerous to exercise when the heat and humidity meet (or exceed) the below combinations.

HEAT HUMIDITY86° F 90% 88° F 80% 90° F 70% 92° F 60%94° F 55% 96° F 45% 98° F 40%

Tips From Heat Zone Experts• 1. Drink Up

"When it's hot, I drink at least two more cups of water than usual," says Robert McLane of Scottsdale, Arizona. If you're going out early, "hydrate throughout the day before," says Aaron Runyon of Pace, Florida. The rule of thumb is to aim for 16 to 32 ounces of fluid per hour of exercise, or three to six ounces every 15 to 20 minutes. "Make sure you hydrate with fluids containing electrolytes since you will be sweating a lot of salt out," says John Eng of New York City. Look for a drink that contains 25 to 50 grams of carbs, 230 to 345 milligrams of sodium, and 40 to 100 milligrams of potassium.

2. Run Very Early (or Very Late)"We meet up anytime between 3 and 5 a.m. so we can be done around the time the sun rises," says Elizabeth Hensley of the running club The Bee Team in Tucson, where the normal high in July is 100° F. If you can't go early, go as late in the day as possible. Although the sun is highest in the sky at noon, the earth's surface heat peaks between 3 and 5 p.m. "I run at mid-night," says Nick Davis of Midlothian, Virginia. "I wear just shorts and shoes."

3. Plan AheadRun in a park with water fountains or on a route with convenience stores. "I map my run to make sure I can refill my bottles," says Dominique Perrier of New Orleans. Or stash a cache. "My weekday runs are usually a series of loops in the neighborhood, so I can double past my house, where I leave water or a sports drink by my mailbox," says Warren Biddle of Brandon, Mississippi. "I sometimes ride my bike or drive the route and leave some water along the way," says Sloan McLaughlin, who lives in Egypt. Jesse Mack of Boston keeps a cooler at the end of his street with water, Gatorade, and a hat. "I grab a drink, and switch off hats, so I get a cooldown every loop."

• 4. Wear the Right Stuff"Last summer, I ran with a lightweight long-sleeved top that wicks," says Gaeten Dominic of Philadelphia. "My skin temperature stayed cooler for a more pleasant run." Light-colored clothing reflects heat, and a loose fit lets air circulate. Hats are useful for more than blocking rays. "I pack ice under my hat, which lasts about 40 minutes," says Roger Trudeau, who lives in Tunisia. "The cooling effect of the water running down over me makes all the difference."

Comparison of Sports Drinks and Other Fluids for Exercise in Hot Weather

Brand Calories(8 oz Serving)

Sugar Sodium Cost

(8 oz.)

Gatorade 50 14g 110mg .40

Powerade 70 19g 55mg .33

Fruitopia 110 30g 80mg .40

All Sport 70 19g 55mg .42

Water 0 0 0 .05

Salted Peanuts(1oz)

180 0 100mg .25

Minnesota Vikings Star Dies of Heat Stroke Minnesota Vikings star Korey Stringer died Wednesday of heat stroke a day after collapsing at a practice session during which the

heat index reached 110 degrees. Stringer, 27, vomited at least three times during Tuesday morning's practice, but he didn't alert a trainer until the session was over. Then the football star developed symptoms of heat stroke, including weakness and rapid breathing. The 335-pound Pro Bowl tackle was unconscious when he arrived at Immanuel St. Joseph's-Mayo Health System in Mankato, Minn. His temperature was more than 108 degrees. Stringer never regained consciousness and his heart failed at 1:50 a.m. CDT. The Pro Bowl star's death came less than a week after University of Florida freshman Eraste Autin, 18, died after collapsing of heat stroke. Figures from the University of North Carolina show that 18 high school or college players have died of heat-related causes since 1995. The only other NFL training camp fatality is believed to be J.V. Cain, a tight end for the St. Louis Cardinals, who died of a heart attack on July 22, 1979, his 28th birthday. Chuck Hughes, a wide receiver for the Detroit Lions, died of a heart attack Oct. 24, 1972, during a game in Detroit against the Chicago Bears.

RelatedThe Vikings worked out in full pads Tuesday, the second day of training camp, despite temperatures in the low 90s and stifling humidity that pushed the heat index as high as 110 degrees. Trainer Chuck Barta said that five other Vikings had heat-related problems that day. Barta didn't speak specifically about what was done to aid Stringer, but said in general, "You recognize you have the heat, you recognize you have to force fluids down them, you also use ice towels to keep them cool on the outside so they don't sweat as much." Barta said he sometimes recommends toning down the practice intensity because of heat, but said there's no magical point for that and it wasn't clear if he did so on Tuesday. Head coach Dennis Green isn't known for running tough practices, and many NFL teams hold longer training camps than the Vikings. Players have access to lots of fluids and iced towels, but no water-misting devices or fans were on hand this week. Tuesday's session had one-on-one drills with intense hitting, then later had scrimmages that afforded players more break time as second-teamers got their work. The morning session ran from 8:45 a.m. to 11:10 a.m., a bit longer than usual. Players, coaches and team officials kept a vigil into the night for Stringer, one of the most popular players on the team. Barta, offensive line coach Mike Tice and medical services coordinator Fred Zamberletti were at the hospital for much of the day and evening. Quarterback Daunte Culpepper, receivers Randy Moss and Cris Carter and the entire offensive line also went to the hospital. Stringer had struggled with weight problems early in his career before slimming down and having a breakout Pro Bowl season last year. He reported to training camp at 335 pounds and said he was in the best shape of his career, but also had difficulty on Monday, the first day of camp, when he was taken off the practice field on a cart.

Drafted by the Vikings during the first round of 1995 picks, Stringer started every game at right tackle the past two seasons. He was popular with fans as well as teammates. He lived in the Twin Cities year-round and had established community service programs at local schools and with the St. Paul public library. Fans who gathered at the Vikings' camp as early as 6 a.m. Wednesday were stunned to hear of Stringer's death. "I bought a picture of him to get signed," said Scott Westphal, 17, who drove up from northwest Iowa with friends to watch camp. "I wouldn't be able to ask for any autographs now. It's just not right.“ University of Florida coach Steve Spurrier, stung by the death of one of his players, spoke Sunday at the annual meeting of Florida college football coaches about changes in his team's conditioning philosophy that he hopes will someday save a life, the South Florida Sun-Sentinel reported. "I think the one thing we've learned as coaches, I know I've learned even though this is not that situation at all is that when we do drills � �in the future and a guy is really tired and so forth, you can't push him," Spurrier said, according to the Sun-Sentinel. "We used to do this all the time, as has every coach around the country, when guys are struggling to make their runs across the field or something like that. I think we're to the point where you've got to say, 'Now, give it your best shot, but if you're feeling queasy or feel like you can't make it ...'"

The Associated Press contributed to this report.

Gatorade and NFL Team UpTo keep athletes safe and performing at their best during the hot summer months, The Gatorade Company, a division of PepsiCo (NYSE: PEP), has joined forces with the NFL to educate parents and coaches about heat-related illness and the importance of hydration. As part of the "Beat the Heat" program, NFL players, coaches and their wives will lead hydration awareness efforts, while raising funds for the Kendrick Fincher Memorial Foundation (KFMF). The KFMF was founded by Mike and Rhonda Fincher in memory of their son Kendrick, who succumbed to complications from heat stroke during the summer of 1995. "When we created the Foundation, our primary goal was to make sure no parent would ever have to experience what we experienced with Kendrick, especially when heat-related illnesses are almost 100% preventable," said Rhonda Fincher. "It's so important for parents and coaches to pay extra attention to proper hydration and cool down techniques to help ensure players stay safe on the field during hot summer practices. Gatorade and the NFL have been instrumental in helping us raise funds and awareness to educate a much greater audience.“ For every unique download of the Gatorade Heat Safety kit on www.nfl.com/trainingcamp, Gatorade will donate $1, up to $25,000, to "Beat to Heat" charities. "Gatorade's goal in partnering with the NFL and the Kendrick Fincher Memorial Foundation is to leverage the resources all three organizations bring to the table to educate as many parents, coaches and players as possible, to help reduce the number of heat-related injuries that occur across the country," said Scott Paddock, director of sports marketing for Gatorade. "Our shared commitment is a great way to educate on how to prevent heat related tragedies nationwide.“ The ongoing team effort between Gatorade and the NFL is built on communicating heat-illness prevention and treatment techniques, including the "4 Downs" of Heat Safety to athletes and parents and coaches of athletes who are playing or practicing in hot weather.

1st Down: Prevent - Know how to avoid heat illness, identify the warning signs and treat the symptoms2nd Down: Prepare - Acclimate to the heat and hydrate BEFORE you get to practice3rd Down: Proper Hydration - Choose sports drinks like Gatorade to replace electrolytes, especially sodium lost in sweat4th Down: Plan - Have an emergency plan and keep a cool pool nearby to immerse players suffering from heat stroke

"Heat-related illnesses need to be taken seriously at all levels," said Pepper Burruss, head athletic trainer for the Green Bay Packers. "Dangers caused by overexposure to high temperature and humidity are preventable if coaches and players know the early warning signs and athletes stay cool and hydrated. Simple steps like allowing for acclimatization to temperatures, adjusting the intensity of practice to environmental conditions and keeping the right types of fluids accessible, such as properly formulated sports drinks like Gatorade, can help athletes stay safe on the field and performing at their best." Greg Trott / Associated PressResearch conducted by the Gatorade Sports Science Institute found that as many as 70% of high school football players could show up for practice poorly hydrated. The recommendation of drinking fluids prior to practice increased the number of players appearing to be adequately hydrated upon arrival to practice. Scientific research has shown that dehydration or poor hydration increases the risk for heat illness. For more information on heat illness prevention, please visit www.nfl.com , www.kendrickfincher.org and www.gatorade.com.

Tips To Train in the

Summer Heat