Principles of Training + Intro Flashcards
Overload
The exporsure of tissues rto greater than accustomed to training stress
Concept: challengin current fitness/performance levels induces compensatory improvements
(1). However, excessive overload and/or inadequate rest can result in overtraining, injury, and performance decrements (2).
Health Foundation
H,S,N,R,T,F,C
Health
Need to be healthy with sleep, nutrion, recovery and training
Fitness
Needs to be developed
Competition
Age fitness function
Muscle Strength
Muscle Power
Aerobic Capacity
Muscle strength “lost” at 1 - 2% per anuum
Muscle power “lost” at 3 - 4% per anuum
Aerobic capacity “lost” at 1% per anuum
How to offset the age fitness function
It can be influenced by lifestyle
Someone who choses to become fit later in life is still able to have a better quality of life
Training allows for more muscle growth and reduction of fat
Fitness construct
S,F,E,S,P
Speed, Flexibility, Endurance, Strength, Power
Principles of training
So,Ph,E,M,Sp,N,Ps,B
Social, Physical, Environmental, Medical, Spiritual, Nutritional, Psychological and Behavioural
Principles of training: Social
- Social support
- Task cohesion
- Social cohesion
- Family cohesion
Principles of training: Physical
- Strength
- Endurance
- Flexibility
- Mobility
Principles of training: Environmental
- Heat/Cold
- Altitude
- Noise
- Air quality
Principles of training: Medical
Access
Immunizations
Screening
Prophylaxis
Dental
Principles of training: Spiritual
- Service values
- Positive beliefs
- Meaning making
- Ethical leadership Accomodate diversity
Principles of training: Nutritional
- Food quality
- Nutrition requirements
- Supplement use
- Food choices
Principles of training: Psychological
- Coping
- Awareness
- Beliefs/Appraisals
- Decision making
- Engagement
Principles of training: Behavioral
- Substance Abuse
- Hygiene
- Risk Mitigation
Why are the principles of training important
An understanding of the Principles of Training is required to ensure that the health, fitness and performance outcome are enabled by specificity of training,
withstanding the factors of overload and reversibility.
Specificity
Exercising a certain body part or component of the body primarily develops that part: To become better at a particular exercise or skill, you must perform that exercise or skill.
Overlaoad
A greater than normal stress or load on the body is required for training adaptation to take place. The body will adapt to this stimulus.
Progression
A gradual and systematic increase of the workload over a period of time will result in improvements in fitness without risk of injury.
Initial Values
Improvement in the outcome of interest will be greatest in those with lower initial values. In other words, those with lowest level of fitness have greatest room for improvement.
Reversibiltiy
Once a training stimulus is removed, fitness levels will eventually return to baseline (use it or lose it!).
Diminishing returns
Refers to the decreasing expected degree of improvement in fitness as individuals become fit, thereby increasing the effort required for further improvements.
Periodisation
The planned systematic and structural variation of a training program over time
Individualism
The modification of training to account for an athlete’s unique capacity for and response to training
Metabolic Adaptation
Adaptations following purely anaerobic training are restriveted ainly to increased activity of enzymes involved in anaerobic metabolisms
Continous submaximal aerobic is reflectedf in improved oxidative enzymes, yet the anaerobic enzyme profile remains largley unchanged
Depending on the format interval training can stress both aerobic and aneaerobic systems
Optimal cominations of high intensity work bouts and brief rest intervals do exist that simulataneously tax both aerobic and anaerobic systems almost maximally
Neuromuscular and Biomechanical Adaptations
Initial changes to strength are primarily due to neuromuscular adapations although complex a reduction of inhibitory mechanicsm is though to occure
What are Neuromuscular and Biomechanical Adaptations specific to
Contraction, angles, Velocity, Position
Muscle contraction types (Concentric, eccentric or isometric)
ROM and joint angles (sport specific)
Velocity of ovement
Speed of contraction such as a slow lower on the squat
Posture and limb position
How to incorporate these adapatations into training
athletic performance, benefits, process
The probability of transfer to athletic performance is highly dependent on the degree to which training replicates athletic performance
The firrst step in deriving the benefits of training specificity is a needs analysis
This process identifies the biomechanics and bioenergetics of the particular sport or athletic event
Overload: Bone
Via mechanical forces (higher mechanical forces)
Via reaction to impact (BMD) to increase peak bone mass
Overload: Connective tissue
(tendon, ligament and cartilage)
–Increase in collagen (diameter, density and cross links)
–Cartilage thickness
Overload: Physiological Systems physiology
*Muscle
–Strength, cross-sectional area,
–Endurance, fatigue resistance
Overload: Balancing Act
A certain degree of fatigue resulting in functional overreaching is required for performance enhancement and can be compensated through comprehensive recovery
Overload = Enhanced capacity = Enhanced Performance
Overtrain = Reduced Perdormance = Increased Injury Risk
Overtraining Continuum
Difference between overreaching and overtraining is the amount of time needed for performance restoration (not the type or duration of training stress or degree of
impairment).
Overtraining Continuum: Fatigue
Recovery is rapid usually within 24-48h
Overtraining Continuum: Functional Overreaching
Recovery takes longer (up to 2 weeks), but is all part of a planned program to improve performance longer term (i.e. training camps)
Overtraining Continuum: Non-functional Overreaching
Recovery takes even longer (weeks, sometimes months).
The negatives outweigh the positives. There is no long term gain
Overtraining Continuum: Overtraining Syndrome
continue intense training and other changes occur – signs and symptoms of psychological distress and or endocrine disturbances.
Can only really be diagnosed retrospectively when time course can be overseen
Confounding Factors
what can limit training performance
inadequate nutrition, illnessm psychosocial stressors (wor, team, coach, family pressures), sleep disorders,
Training and Competition Load
adaptation of the human body’s systems.
Biological Adaptations
increase fitness and subsequently improve performance
Poorly managed training loads
training loads combined with competition may damage the health of athletes. respect of the balance between loading and recovery can lead to prolonged fatigue and abnormal training responses (maladaptation) and an increased risk of injury and illness
Acute to chronic load ratio
what is the sweet spot and what is the danger zone
takes into account the current training load (acute) and the training load that an athlete has been prepared for (chronic).
Sweet spot: 0.8-1.2
Danger zone: 1.5 - 2
Reversibility
Implications for fitness and performance/skill
By product of ineffective programme, injury, reduced motivation / intensity, insufficient rest, personal factors (e.g. relationships)
FIIT Components
Frequency, Intensity, Time, Type
FIIT: Frequency
The number of times an exercise or activity is performed generally expressed in sessions, episodes or bouts per week.
FITT: Intensity
Refers to how much work is being performed or the magnitude of the effort required performing an activity or exercise.
FITT: Time
The length or duration in which an activity or exercise is performed, usually expressed in minutes.
FITT: Type
E.g. running/swimming for cardio respiratory endurance; free weights/ resistance machines for muscular strength or endurance.
How do you monitor training intensity/load
Physiology – HRV
Biochemistry – lactate, glutamine
Hormones – so many confounders
Immune system –expense, time
Performance testing – baseline measure? Validity/reliability? Specificity?
Psychology – POMS – other stressors?
Training load - sRPE
