Training for performance Flashcards
Training Principals
Individuality
Specificity
Progressive Over Load
Maintenance
Reversibility
Warm up and Cool Down
Individuality
Muscle fiber type is a genetically inherited characteristic
Slow Oxidative (SO) fibers is likely to adapt Endurance .
Fast Glycolytic (FG) fibers is likely to adapt Power and Speed.
Individuality
Another important influence in the rate of adaptation to a training program is the individual’s level of fitness.
The concept of specificity refers to:
the mode of training
and the muscle groups trained,
the energy systems needed to provide ATP for undertaking the activity.
Training adaptations are specific to
the type of activity
the volume and intensity of the exercise performed.
Eg : A soccer player for example would not be expected to perform significant amounts of training in a swimming pool as a swimmer train predominantly on a cycle Ergometer. In these instances specificity refers to the mode of exercise.
Progressive Load
The key to success is an increase in intensity and total training volume.
Percentage of progeressive load
not more than 10% in a week
while with atheletes may take more than a week for 1% to show
Once a set level of adaptation has resulted from a training program, this level can be maintained by the same or even a reduced volume of work.
This is approximately
-One s/w aerobic fitness
-two s/w for strength
3/4 s/w for flexibilty
Coaches often emphasize improvements in aerobic capacity and strength through aerobic and strength training regimes in the winter months with maintenance in speed and power.
Speed and power are then emphasized nearer competition when aerobic and strength training are maintained.
Aerobic fitness is generally more easily reversed than speed
probably because the metabolic processes required for power and speed involve anaerobic metabolism which is increased to a lesser extent with training and therefore lost more slowly with detraining
Warm up duration
5-20 mins (its recommended that somestretching routine is incorporated in warm up)
A low level of aerobic training =short warm-up
whereas a vigorous power&speed session = lengthy warm-up
The gap between the warm-up and the training should not be longer than 15 minutes
Intensity of warm up
(50-60% OF MAX HR)
for more eilte performers (70-80% of max HR)
Cool down period
10-20 mins
depending on the intensity and duration of session + level of fitness of athlete
Cool down intensity
70% of max HR since this intensity has been shown to result in the fastest rates of lactate removal, although activity as low as 50% max HR is also desirable if the previous session has not been too intense.
Key compnenet for interval training
work to rest ratio
Depending on the energy system being trained, the work : rest ratio varies.
For improvements in aerobic power and capacity
Interval training to enhance the aerobic system
the work bout is normally from 1–3 minutes of high intensity followed by a recovery period of approximately 1–3 minutes.
Interval training to enhance the aerobic system normally requires a work : rest ratio of 1 : 1 or 1 : 2.
Whats interval training ?
short to moderate periods of exercise are alternated with short to moderate periods of recovery.
Research has demonstrated that athletes can undertake considerably more total work in a session if they alternate the short intense active bouts followed by recovery
LSD (LONG SLOW DISTANCE TRAINING)
HR?
FOR WHICH POPULATION
IMPROVES WHAT?
The use of LSD runs, cycles or swims involves performing exercise at a low intensity (60–70% max HR) for durations longer than the competition event.
-improvements in endurance are proportional to the volume of training.
-For older populations and those who exercise purely for health benefits, use of LSD may be preferable to undertake more intense bouts of training.
High intensity continous training
-Downside
-Exercise intensity
-improves what?
Exercise intensities above the lactate threshold (which normally occurs between 65–80% VO2max) provide the best stimulus.
It is likely that these training intensities has been shown to significantly** improve aerobic performance.**
Fartlek
-description
-Enhances what?
The concept of Fartlek is to run or cycle at a steady pace for a set distance and then to sprint or exercise intensely for a short distance before going back to the steady pace.
-for example,
by running steady between two or three lamp-post distances
then running briskly between one set of lamp-posts, and so on.
enhance aerobic power and capacity
Circut training
-description
-improves ?
In circuit training a series of different activities is performed in a given sequence.
A circuit normally has at least six stations wherein the individual will exercise for a given period before resting (or not) and moving on.
- Improvements can be seen when the time taken to complete each station or the whole circuit is reduced.
Although mainly used to develop strength, circuit training can be adapted for improvements in both local muscle endurance and overall cardiovascular endurance
Training for aerobic power?
1-LSD
2- Circuit training
3-Fartlek
4-High intensity continuous training
5-Interval training
Training for anerobic power
ATP-PC system
ATP-PC
Description
duration?
The ATP-PC system is the major energy source for intense bouts of activity that last for 2–10 seconds.
Training to improve the ATP-PC system involves short, very intense bouts of activity followed by recovery.
very intense bouts of high-intensity activity lasting no longer than 10 seconds with recovery periods varying between 30 and 300 seconds.
Training to improve the glycolytic system
intense bouts of exercise progress beyond 10 s & are less than 60 s
Interval training in which the work bout lasts between 20 and 60 s is ideal to improve energy from this system
The rest period vary depending on whether the need is to tolerate and promote clearance of lactic acid
(rest period is between 60 and 240 s so that lactic acid levels in muscle and blood will still be elevated prior to the next repetition)
or whether the need is to enhance the activity of glycolytic enzymes (rest period is around 20 minutes, thus allowing for clearance of muscle lactic acid in an active recovery process).
four fundamentals of a strength training program should be applied.
1-Joint flexibility
2-Tendon strength
3- Core stability
4-Train movement of muscles.
Muscle strength & ligaments we tedons
-Muscle strength improves at a faster pace than that of ligaments and tendons with the consequences that too vigorous a strength-training regime may cause injury to ligaments and tendons.
-Muscles strength training leads to an increase in diameter of ligaments and tendons, thereby increasing their ability to withstand tension and tears
Muscle strength & ligaments we tedons
-Muscle strength improves at a faster pace than that of ligaments and tendons with the consequences that too vigorous a strength-training regime may cause injury to ligaments and tendons.
-Muscles strength training leads to an increase in diameter of ligaments and tendons, thereby increasing their ability to withstand tension and tears
Core stability exercises
- core muscles are invariably slow twitch fibers
- In order for arm and leg muscles to develop strength properly, it is necessary for the trunk to be strong to support the limbs.
-developing core strength before focusing on limb strength.
Consequently, it is important that strengthening of abdominal and back muscles is undertaken since these often act as the shock absorbers for routines involved in jumping, lifting, throwing, and even falling.
Three types of training can be used to improve power.
1-isotonic Weight training (medicine balls and rubber cords),
2-Ballistic training,
3- Plyometrics.
Ballistic
Description?
Routine?
due to quick recruitment of fast-twitch muscle fibers and effective coordination of agonist and antagonist muscle fibers.
Sets = 2-3
Rep= 10-20 explosive rep
Recovery = 2-3 mins (bt sets)
Plyometric Training
1st Eccentric (lengthening ) then concnentric (shortening )
Plyometric training results in
1- recruitment of most of the motor units in corresponding muscle fibers,
2- the transformation of strength into power,
3- development of the nervous system to react with maximum speed and thereby generate greater force.
Plyometric training session
Sets =5-20
Rep=5-15
recovery=3-8 mins
