21) *** Principles of Exercise Training *** Flashcards
Energy Systems: Knowing What to Train for
Training must focus on ?
Training must focus on Energy Requirements
Define Exercise training?
Repeated bouts of exercise performed over time
- Physiological adaptations occur that are specific to the type of training performed
Exercise training objective: Stimulate ? and ? to improve performance in specific physical tasks
Exercise training objective: Stimulate structural and functional adaptations to improve performance in specific physical tasks
Training for a specific sport or performance goal requires understanding of the activity’s energy needs
- Different sports use different energy systems
General Principles of Training
What are 5 interrelated components to effective physiologic conditioning?
1) Appropriate competition
2) Workout Frequency
3) Workout Length
4) Type of training
5) Speed, intensity, duration and repitition of activity
Basic approach to physiologic conditioning applies similarly to men and women within a broad range
- Both respond and adapt to training in essentially the same way
What are 5 General Sports Training Principles?
1) Individual Differences Principle
2) Specificity Principle
3) Reversibility Principle
4) Progressive overload principle
5) Variation principle
Principles of training are key for continuous improvement
- Plateaus will occur without following these principles
What is the “Individual Differences Principle”?
Individual Differences Principle
- All individuals do NOT respond similarly to a given training stimulus
- Individuals will exhibit a range of responses to a given training stress
- Individual variation allows one person to show great improvement and others to show little or no change in the same program
- Many factors contribute to variation *
- Training programs must take into account the specific needs and abilities of the individuals
- Fitness level at start of program
- Heredity
- Cellular growth rates
- Metabolism
- Cardiovascular and respiratory regulation
- Neural and endocrine regulation
What is the “Specificity Principle”?
Specificity Principle: refers to adaptations in metabolic and physiologic systems that depend on the TYPE of overload imposed and MUSCLE MASS activated
* Training must be specific to the sport or activity, the type of fitness required and the particular MM group
* Exercise adaptations are specific to the mode, intensity and duration of training
* Also encompasses activities with identical metabolic components
* SAID principle (Specific Adaptation to Imposed Demand)
* Specific Exercise Elicits Specific Adaptations creating Specific Training effects
Exercise adaptations are specific to the mode, intensity and duration of training:
- Exercise stress as strength-power training develops specific strength-power adaptations; regular aerobic exercise elicits specific endurance-training adatations
Also encompasses activities with identical metabolic components
* Aerobic fitness for swimming, bicycling, running or rowing improves most effectively when the exerciser trains the specific mm required for the Activity
Example: Aerobic Training Specificity
- VO2 max measured during treadmill running and tethered swimming before/after training
- 15 men
- Swam 1hr/day 3x/week for 10 weeks (85-95% of HRmax; no running)
Question: Could improvements in aerobic power seen with swimming be transferred to running?
Conclusion:
- Swimming: VO2 max improved by 11% // 35% improvement in swim time to exhaustion
- Running: VO2max improved by 1.5% // 4.6% improvement in running to exhaustion
Specificity Principle
What is the SAID principle?
SAID principle (Specific Adaptation to Imposed Demand)
* Specific Exercise Elicits Specific Adaptations creating Specific Training effects
Specificity Principle: refers to adaptations in metabolic and physiologic systems that depend on the TYPE of overload imposed and MUSCLE MASS activated
Specificity principle
Training for aerobic activity must provide an appropriate general level of ? and ? the specific muscles required by the activity
Training for aerobic activity must provide an appropriate general level of cardiovascular stress and overload the specific muscles required by the activity
Specificity Principle: refers to adaptations in metabolic and physiologic systems that depend on the TYPE of overload imposed and MUSCLE MASS activated
What is the Reversibility Principle?
Reversibility Principle: If training is decreased or stopped (detraining) the physiological adaptations that caused those improvements in performance will be reversed and eventually lost
- “Use it or lose it”
- Rapid changes
- 1-2 weeks: measurable reduction in physiologic function and exercise capacity
- Exercise training improvements are transient and reversible
- All effective training plans must include a maintenance plan to sustain physiological adaptations gained by training
What is the Progressive Overload Principle?
Progressive Overload Principle:
To make fitness gains you must overload the body progressively
- Body involved in constant process of adapting to stresses (or lackthereof)
- Manipulate combinations of frequency, intensity, time, type of workout
- Exercising at intensities greater than normal and that exceed the metabolic capacity of mm induce a variety of highly specific adaptations (1) so the body funtions more effeciently
- Bodies adapt to current exercise routine over time; changing up training keeps body from getting too used to one routine
(1) Adaptations: Improvements in endurance, strength or mm size
Examples:
Proper application:
- Week 1: Run 20 minutes at a light to moderate pace, 2 days/week
- Week 2: Run 30 minutes at light to moderate pace 2days/week
- Week 3: Run 30-40min at light to moderate pace 3 days/week
Progressive Overload Principle
Strategies to overload: what is the FITT principle?
FITT Principle:
Frequency: the number of times you work out
Intensity: how hard you are working out during each session (pace or weight/resistance)
Time: Time spent doing a particular exercise can be increased
Type: the actual, specific exercise being done (leg press vs squats / running to jump-rope)
Load → adaptation → increased load → Adaptation → Increased Load
What is Overtraining?
- Overloading without proper recovery can lead to overtraining
- Stress should not be great enough to produce damage/injury before the body can adjust to the demands
- Physical and psychological state
What is the Variation Principle?
Variation principle (Periodization principle)
- Used in resistance training
- Periodization is the systemic process of** changing** one or more variables in training program - mode, volume, intensity
- allows training stimulus to remain effective and challenging
High initial training volume with low intensity followed by decrease in volume and gradual increase in intensity
