Chapter 11 - Training program principles and methods Flashcards
U4 AOS2
11.1 - Specificity, intensity, and type of training
Specificity
The process of replicating the characteristics of physical activity in training to ensure it benefits performance
* most important principle
* all training aspects are relevant to aim
* activity analysis provides info needed for this
* training methods are specific to addressing indentified needs
11.1 - Specificity, intensity, and type of training
Specificity
SAID principle
Specific Adaptations to Imposed Demands
* means that the specific training will determine the physiological adaptations
* ensuring requirements are targterted, overall goal is more likely to be met
* should guide appropraite application of all other principles
11.1 - Specificity, intensity, and type of training
Intensity
The exertion level or how hard the training is being performed. It is commonly measures as %MHR which is determined by bpm
* most important in terms of fitness gains
* ATP-Cp = 95-100%MHR
* Anaerobic glycolysis = 85-95%MHR
* Aerobic = 70-85%MHR
* intensity will determine the type of adaptation
11.1 - Specificity, intensity, and type of training
Intensity
Ways of measuring
- %MHR
- RPE
- %VO2Max
- % oh HR reserve (HRR)
- metabolic equivalents (METs)
- blood lactate levels (mM)
HRR: the difference between RHR and MHR
METs: a system for classifying exercise intensity. 1 MET = resting levels - METs doesnt consider individual fitness levels - limitation
- intensity of resistance training is determined by the load according to a %RM
RM: the max amount of weight that a person can lift in one muscular contraction
11.1 - Specificity, intensity, and type of training
Intensity
Training zones
- adaptations occuring at different intensities can be categorised by training zones
Training zones: describes the intensity range that is required for specific adaptations to occur
11.1 - Specificity, intensity, and type of training
Type
- type of exercise, activities and/or methods determines adaptations & goals achieved
- should replicate movement patterns, muscle groups actions, energy systems & fitness components relevant
11.2 - Time/duration and frequency
Time/duration
Can refer to the length of a training session, the length of the work interval within a session and/or the length of the overall program
* important to consider in consideration w/ intensity - wont make gains w/o working at required intensity for required time
* minimum length of time for a program to improve fitness
* dependent on method & intensity
11.2 - Time/duration and frequency
Time/duration
Guidelines
Aerobic training:
Duration: 6 weeks min. 12-16 weeks
Frequency: 3-7/week
Intensity: 70-85 %MHR
Anaerobic training:
Duration: 6 weeks min. 8 weeks
Frequency: 3-5/week
Intensity: 85-100 %MHR
11.2 - Time/duration and frequency
Frequency
Refers to the number of training sessions needed per week to ensure improvements are achieved in the desired fitness components & energy systems
* minimum sessions for gains per week is 3
* to maintain fitness 2 sessions are needed
* important to consider recovery time between sessions
* activit nature, fitness levels & recovery facilities need to be considered
* high-intensity & contact activities require longer recovery
11.3 - Progression, overtraining and variety
Progressive overload
- the systematic application of overload to acheive required adaptations
- no improvements w/o it
- new levels must exceed existing ones
- controlled by FITT principle
- increase 1 variable by 2-10%
- relies on 4 factors:
- existing workload is appropraite to individual fitness level
- amount of overload is suffiecient to cause adaptation & improvement w/o causing them to feel unable to complete it
- mainitains w/in the original aims
- variables are only adjusted 1 at a time, lessing chance of physical fatigue
11.3 - Progression, overtraining and variety
Progressive overload variables
- distance of work
- duration of work
- duration of recovery
- number of reps
- number of sets
- number of sessions per week
- amount of resistance
- ROM
NOTE: needs to be planeed but application must be flexible. application must be gradual & systematic to avoid overtraining
11.3 - Progression, overtraining and variety
Overtraining
- Occurs when theres a long-term decline in performance and physical functioning
- ability to adapt to training load is compromised
- cant be remedied by a few day’s rest
- well-planned program avoid this
- periodisation of training in which load varies w/ built in manditory rest is key to avoiding
- can also be avoided through variety & adequate nutritiom
- if it occurs reduce loads & increase rest - longer the overtraining, the longer the recovery
11.3 - Progression, overtraining and variety
Overtraining causes & symptoms
Causes:
* insufficient amount & quality of recovery
* excessive training volume
* inappropraite increases
* training w/ illness
* poor nutritional state
* excessive increases in load following days off
* excessive comp scheduling
* external stressors
Symptoms:
* Persistent feelings of fatigue
* Chronic muscle soreness
* Earlier onset of fatigue
* Decreased motivation
* Increase in overuse injuries
* Insomnia
11.3 - Progression, overtraining and variety
Variety
About providing different activities, formats & drills in training, while still addressing the aims of the program. Its focus is to maintain the motivation levels and thereby optimise fitness goals
* changes to goals stimulate atgletes
* can’t stray from original aims
11.4 - Diminishing returns, detraining, maintenance and individuality
Dimishing returns
States the rate of fitness improvements dimishes as a person approaches their genetic potential
* improvements occur more rapidly during the early stages of the program - smaller margins for improvements as they near optimum
* overload application should be considered - when improvements begin to plateu
* as fitness improves, maintained levels of improvement cant be expected
11.4 - Diminishing returns, detraining, maintenance and individuality
Reversibility or detraining
- when training stops/is reduced the reversal of gains occurs much quicker than they were gained
- extent to loss depends on length of detraining & type of activity
11.4 - Diminishing returns, detraining, maintenance and individuality
Reversibility or detraining
Detraining
A period of time when training is ceased or there is a reduction in training load beyong what is required for fitness to be maintained
* aerobic endurance gains are lost quickly
* muscular strength degeneration is much slower
* extent of decline in strength & power during detraining is dependent on training experience, length of training prior, & specific muscle groups
11.4 - Diminishing returns, detraining, maintenance and individuality
Reversibility or detraining
Reversibility
Describes the fitness and/or performance loss after a period of detraining
* ‘use it or lose it’
* degree of reversibility is greater is highly trained areobic athletes
* suggests that consistency & regularity of activity are critical determinants of maintenance & improvement
11.4 - Diminishing returns, detraining, maintenance and individuality
Maintenance
Suggests thay once a required level of fitness has been achieved, the level of effort to maintain that fitness level is not as great as was required to achieve it.
* done by altering the FITT principle
* maintain intensity & decrease volume or frequency by 1/3
11.4 - Diminishing returns, detraining, maintenance and individuality
Individuality
Suggests that indiviudal responses to physical activity are highly varied
* no 2 people will react the same to a training program
* essential that programs cater to specific needs, goals & individual ability
* strongly influenced by heredity
11.5 - Continuous and interval training
Continuous training
Involves continuous activity that lasts a min. of 20 mins at the required intensity using the aerobic system. It is submaximal & requires an intensity of 70-85%MHR
* improves aerobic capacity, muscular endurance & LIP
* reach steady state faster, accumulate lactic acid solwoer & recover quicker
* adaptable to any activity w/ predominant use of aerobic energy system
* commonly used pre-season
* can also include high-intensity endurance training (85-100%MHR) for improvements in LIP
11.5 - Continuous and interval training
Continuous training
FITT principle
F: at least 3 sessions a week for improvement
I: 70-85 %MHR
T: minimum 20 mins of continuous activity
T: whole body activities using large, major muscle groups
11.5 - Continuous and interval training
Interval training
Consists of repeated periods of work followed by periods of rest or recovery
* tailored to specific energy system needs
* requires careful planning - several variables must be considered
variables include:
- work interval distance
- work interval time
- rest interval duration
- rest interval type
- work intensity
- reps
- sets
- frequency
11.5 - Continuous and interval training
Interval training
Work to rest ratio
- W:R determines variables setting
- indicates how much work has to completed in proportion to rest available
1:5 = ATP-CP
1:3 - 1:4 = anaerobic glycolysis
1:1 - 1:2 = aerobic - can facilitate development of all 3 systems - depends on manipulation of variables
- long-interval training improves aerobic power
- HIIT is a time effective way of elicting chronic aerobic adaptations
11.5 - Continuous and interval training
Interval training - HIIT workout
- involves repeated work intervals w/ sessions relatively brief in duration @ a high intensity close to VO2Max followed by varied recovery times
- atheltes w/ a high aerobic capacity will have further improvements
- easily modified to all fitness levels
- similar benefits to continuous training but in shorter periods
- burns ore calories - especially post workout
- EPOC lasts for about 2hrs after as the body restores itself to pre-exercise levels, using more energy
- Due to vigorous nature, EPOC is modestly greater - adds 6-15% more calories to overall workout energy expenditure
11.5 - Continuous and interval training
Interval training - HIIT workout
Benefits
- Aerobic & anaerobic fitness
- Blood pressure
- Cardiovascular health
- Insulin sensitivity (helps the exercising muscles more readily use glucose as fuel for energy)
- Cholesterol profiles
- Abdominal fat & body weight while maintaining muscle mass
11.5 - Continuous and interval training
Interval training - HIIT workout
Developing a HIIT workout
- Consider duration, intensity & frequency of intervals & length of recovery intervals
- Intensity should range ≥ 80% of MHR
- Intensity of recovery should be 40-50& of MHR
- Relationship of work to recovery is important
○ Should be a 1:1 ratio - often range about 3-5 min work followed by equal rest time - Another popular HIIT protocol is called the ‘spring interval training method’
○ Involves 30sec of full-out effort followed by 4-4.5min recovery
○ Repeated 3-5 times
○ Higher intensity work efforts are typically shorter bouts (30sec with sprint interval training)
11.5 - Continuous and interval training
Interval training - HIIT workout
Safety concerns
- Those living sedentary lifestyle
- Medical clearance may be an appropriate safety measure before a HIIT workout
- Prior to beginning It is encouraged to develop a foundational level of fitness - ‘base fitness level’
○ Consistent to aerobic training for several weeks to produce muscular adaptations - improve oxygen transport to the muscles
11.5 - Continuous and interval training
Interval training - HIIT workout
Frequency
- More exhaustive then steady state workouts
- Longer recovery periods needed
- Start with one a week alongside other steady state workouts
- Increase as needed
11.6 - Resistance training
Resistance training
Aims to build muscular strength, muscle power or local muscular endurance by exercising muscules/muscle groups against a resistance
* different types:
- isoinertial (free weights)
- isometric (fixed resistance)
- isokinetic (varied resistance provided by a machine)
- eccentric overload (flywheel & versapulley)
- core strength (pilates & swissball)
11.6 - Resistance training
Resistance training
Isoinertial training
Isoinertial contraction: a type of dynamic muscular contrction where the resistance against the muscle remains constant
* traditional form
* uses free weights
* dynamic
* lifting a set weight through joints ROM
* max weight that can be used is what can be lifted @ weakest point of ROM (start/finish) - limitation
- muscle isn’t trained @ appropraite resistance @ mid-section of lfe (115º)
* 2 phases completed independently of each other:
- concentric phase: muscle contracts against the force of gravity
- eccentric phase: usclr lengthens under tension with the force of gravity
11.6 - Resistance training
Resistance training
Isometric training
Isometric contraction: when the muscle length remains the sme as it contracts under tension
* e.g. holding a handstand
* increases strength in a static position - minimal use in dynamic activites
11.6 - Resistance training
Resistance training
Isokinetc training
- undertaken on machines that can adjust the load as the body part moves through ROM
- e.g cybex, biodex
- called accommodating resistance
- improvements only occur at or below velocity at which resistance allows joint to move
11.6 - Resistance training
Resistance training
Eccentric overload training
Eccentric contraction: when a muscle lengthens as it contracts
* form of dynamic resistance training emphasising eccentric phase of contraction
* maximises gains in muscular strength & size
* technology allows for isoinertial eccentric contraction overload as they work on the basis of inertia opposing the force exerted by the muscle
* muscles are stronger in eccentric phase - underloaded in standard resistance training by the concentric phase
11.6 - Resistance training
Resistance training - Core strength training
- aim is to effectivrly use the trunk musculature & to control the position of lower back in sport
- major ab & hip muscles are central in active support - stabilises spine & resists all forces acting on it
- reduces injury risk & improves performance
- important when fatigue stes in & form needs to be maintained for skill execution
- exercises should tagert abs, glutes & lumbar extensors
- e.g. planks, bridge, superman
- common training sessions:
- e.g. pilates, yoga
11.6 - Resistance training
Reistance training - Core strength training
Frequency & overload
F: 2-3 days a week & include rest days
O: can increase:
- number of reps
- number of sets
- exercise difficulty
- training frequency
11.6 - Resistance training
Resistance training
Specificity
- movements mimic sporting actions
- examples:
- bicep curls for handballs
- bench press for chest passes
11.6 - Resistance training
Resistance training
Terminology:
Rep
RM
Set
Resistance
Contraction speed
Rep: a single effort or perdormance of an exercise
RM: the heaviest load that can be successfully completed in one contraction
Set: the number of reps performed in a sequence w/o rest
Resistance: the weight that must be moved in the exercise
Contraction speed: the velocity at which the muscle contracts
11.6 - Resistance training
Resistance training
Training principles
Specificity
Overload
Frequency
Duration
Exercise
Aim
Specificity: in relation to the relevant muscle geoups is the first consideration
Overload: applied through the variables outlined. No set rules other than it being gradual
Frequency: 1-3 times per week, depending on other methods used, recovery strategies & levels of desired performance
Duration: minimum of 6 weeks
Exercise: ordered in a way that avoids the same muscles being used twice in a row
Aim: does the program develop muscular strength, power or endurance - only one can be developed at a time
- should be developed: endurance –> hypertrophy –> strength –> power
- high weights, low reps = strength
- vice versa for endurance
11.6 - Resistance training
Resistance training guidelines
Muscular strength
Muscular strength:
Load %RM: 70-80
Reps: 6-10
Sets: 2-6
Contraction speed: Moderate
Rest/recovery: 2-3min heavy loads, 1-2min light loads
Frequency (days/week): 3-4
11.6 - Resistance training
Resistance training guidelines
Muscular power
Muscular power:
Load %RM: 30-60
Reps: 3-6
Sets: 1-3
Contraction speed: Fast
Rest/recovery: 2-3min heavy loads, 1-2min light loads
Frequency (days/week): 3-4
11.6 - Resistance training
Resistance training guidelines
Muscular endurance
Muscular endurance:
Load %RM: 50-70
Reps: 10-15
Sets: 1-3
Contraction speed: Slow for moderate reps. Moderate for high reps
Rest/recovery: 1-2 min for high rep sets
Frequency (days/week): 3-4
Resistance training guidelines
muscular hypertrophy
Muscular hypertrophy:
Load %RM: 70-80
Reps: 8-12
Sets: 1-3
Contraction speed: Slow to moderate
Rest/recovery: 1-2min
Frequency (days/week): 4
11.6 - Resistance training
Resistance training general guidelines
- concentrate on performing each exercise w/ correct posture & complete each ROM smoothly to avoid injury
- stay in control of movement
- start w lower weight, higher reps
- think about breathing
- apply progressive overload as needed
- trainer larger muscle groups first and work way down in size - ensure core is last
- ensure adequate recovery between sessions - at least 48hr
11.7 - Flexibility and plyometrics
Flexibility training
Flexibility: refers to the ability of specific joints to move through the full ROM
* training improves ROM @ desired joint for optimal performance
* for gains need to stretch 3-4/week for 3 weeks
* reverses @ rate of improvement
* stretching improves flexibility, posture, body awareness & relieves stress
* should be a thorough & general aerobic warm-up - maximises potential to improve
* good to include @ end of every session
11.7 - Flexibility and plyometrics
Flexibility training
Methods
- static (passive)
- slow active
- proprioceptive neuromuscular facilitation (PNF)
- dynamic
- ballistic
- myofasical release
11.7 - Flexibility and plyometrics
Flexibility training
Static (or passive) stretching
Involves holding the end point of a stretch for up to 30sec
* safest & easiest
* involves a total body warm-up, then gradually stretching the muscle groups across the full ROM and holding
* most effective method in a cool-down
11.7 - Flexibility and plyometrics
Flexibility training
Slow active stretching
Slowly moving the joints throught the ROM through relaxing agonist muscle & repeating
* common in aerobic classes
* low risk - controlled by external forces
11.7 - Flexibility and plyometrics
Flexibility training
PNF stretching
involves the use of isonmetric contractions before the stretch in attimpt to reach max muscle relaxation
* if muscle is moved firstly to isometrically contact against immovable resistance it develops a greater ability to stretch through ROM
11.7 - Flexibility and plyometrics
Flexibility training
PNF stretching process
- thoroughly warm-up
- move into strecth position so stretch is felt
- partner holds limb in this position
- push against partner by isometrically contracting antogonistic muscles for 6-10secs before relaxing. during contraction partner resists any movement
- partner than moves limb further into stretch until athlete feels sensation % holds for 10-15sec
- reapeat steps 4 & 5, 3-4 times before releasing stretch
11.7 - Flexibility and plyometrics
Flexibility training
Dynamic stretching
- slow, controlled movemnts through the full ROM
- most appropriate for activity w/ dynamic movements
- start movements @ half speed & gradually increase
- part of warm-up
11.7 - Flexibility and plyometrics
Flexibillity training
Ballistic stretching
- moving through ROM using momentum rather than the muscular contraction
- high risk
- only specifically conditioned athletes
- uses momentum to force joint beyond its normal ROM
- muscle cant adjust to & relax in stretch - causes muscle to tighten up by repeatedly activate stretch reflex
Stretch reflex: attempts to resist the dynamic stretches sudden change in muscle length by calling the stretched muscle to contract - prevents suddenly stretched muscle from tearing
11.7 - Flexibility and plyometrics
Flexibility training
Myofasical release
Fasica: a densly woven connective tissue that convers and bonds internal sections of the body
* applies pressure to tight area of the fasica that underlies the muscle
* relieves tension & improves flexibility
* most common method is through a foam roller
* reduces soft tissue tension, relaxing normal muscle length & producing overall muscle function improvement
11.7 - Flexibility and plyometrics
Plyometrics
Involves the use of the stretch-shortening muscle cycle to produce powerful & explosive movements
* musuclar speed & power
* improves force production, velocity & power output
* involves eccentric contraction followed by a concentric contraction - allows for more forceful contraction & more motor units recruited
* common in sports
Potential energy: the capacity of the muscle to do work based upon its position. This happens in the eccentric phase. The greater the stretch, the greater the capacity of the concentric muscle contraction
* during eccentric phase potenital energy is stored in elasticity of muscle & is released at start of concentric phase - 3 stage process
11.7 - Flexibility and plyometrics
Plyometrics
Potential energy phases
- eccentric pre-stretch phase: muscles are stretched rapidlym which activates the stretch reflex causing a powerful concentric contraction to prevent oversharing
- amortisation phase: the very short phase between the eccentric & concentric contractions
- concentric shortening phase: the muscles forcefully contract w/ assistance from the stored potential energy gained
Stretch reflex: occurs when an impulse is immediately sent to the spinal cord for a muscle to contract when it is stretched to prevent overstretching
11.7 - Flexibility and plyometrics
Plyometrics
Risks/concerns
- concerns about safety & appropriateness of excerises due to high muscular power output - has considerable pressures on body and joints
- should start w/ low-impact activites & build up foundation training
- not recommended for people w/ poor or average fitness
11.7 - Flexibility and plyometrics
Plyometrics
Impact of intensities
1 = very low stress
Recovery very rapid
Jump rope or ankle bounces or other similar low-amplitude jumps
2 = low stress
Recovery rapid; one day required
Tuck jump or other similar activities in place of jumps
3 = moderate stress
One or two days required
Stair jumps or other similar short jumps
4 = high stress
Recovery slow; two days required
Hops or bounds for distance or other similar long jumps
5 = very high stress
Recovery very slow; three days required
High nervous system demand
Depth jumps or other similar shock type jumps
11.7 - Flexibility and plyometrics
Plyometrics
Guidelines
- the development of a good strength base should precede training
- begin w/ low to moderate level plyometrics & progress to higher levels when sufficient strength & power are developed
- should be at least 48hrs recovery between each session & a max 2 sessions/week for beginners
11.7 - Flexibility and plyometrics
Plyometrics
Low-impact vs. high-impact exercises
Low impact:
* height ≤25cm
* starts w/ 10 reps x1-5 sets
* recovery time between sets is 3mins
* weights = 2.5kg
* e.g. skipping w/ & w/o a rope
High impact:
* height ≥ 35cm
* 10-25 reps x 1-5 sets
* recovery time between sets is 10 mins
* weight ≥ 4kg
* e.g. clap pushups
11.8 - Circuit and fartlek training
Curcuit training
Involves working @ a variety of activity stations in a sequence, training a number of fitness components at once
* 5-15 stations focusing on specific components of fitness
* versatile
* a body part shouldn’t be repeated twice in a row
* can train physical & skill requirements
* allows large amount of participants to train together
11.8 - Circuit and fartlek training
Circuit training
Fixed time
- compete as many reps possible in a set time (30-60sec)
- W:R are designed in relation to energy system requirments
- easily to administer to large groups - everyone moves together
11.8 - Circuit and fartlek training
Circuit training
Fixed load
- complete a set number of reps @ each station
- doesnt consider individual strengths & weakenesses
- impractical for large groups - different time to complete sets
11.8 - Circuit and fartlek training
Circuit training
Individual load
- undertake a pre-test to determine max number of reps possible in 60secs at each station & then work out a percentage
- each person will have a different number of reps
- individualised to strengths & weaknesses
11.8 - Circuit and fartlek training
Fartlek training
Works both the aerobic & anaerobic energy systems by interspersing continuous low/medium intensity efforts w/ high-intensity efforts
* stimulates energy system interplay
* team game players need to build into a fartlek session all variations & directions of effort
11.8 - Circuit and fartlek training
Fartlek training
Overload
- increasing frequency of high-intensity efforts
- increasing duration of high-intensity efforts
- increasing overall distance
- including more variety in terain
- shortening the time to cover the same distance
