Training Principles1

Training principles, methods of training and exercise physiology knowledge for application in physical activity.

Improving performance in a physical activity ,[object Object],[object Object]

What is our focus in this module ,[object Object],[object Object],[object Object],[object Object]

Training Principles ,[object Object]

Specificity ,[object Object],[object Object],[object Object]

Specificity ,[object Object],[object Object]

Health related fitness components ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Body Composition ,[object Object]

Endomorphs : ,[object Object]

Mesomorphs ,[object Object],http:// www.brianmac.demon.co.uk/bodytype.htm

Ectomorphs ,[object Object],[object Object]

Cardio-respiratory Endurance ,[object Object]

Muscular Strength ,[object Object]

Muscular Endurance ,[object Object]

Skill related fitness components ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Co-ordination ,[object Object]

Reaction time ,[object Object]

ENERGY SYSTEMS ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Energy systems ,[object Object]

Examples of the overlap of energy systems ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Progressive overload ,[object Object]

Reversibility (detraining) ,[object Object],[object Object]

Overtraining/Retrogression ,[object Object]

Periodisation/training year ,[object Object]

Periodisation-example http://www.brianmac.demon.co.uk/articles/scni19a2.htm Months 10 through 12 Race/match prep and peak performance Peak competition period Months 8 and 9 Specific endurance and sport technique Early competition period Months 6 and 7 Maximum strength and specific endurance Pre-Competition period Months 4 and 5 Maximum strength and general endurance Preparation period Months 2 and 3 General strength and endurance Early preparation period Month 1 Active recovery Recovery period Month Aim Phase

F.I.T.T Principle ,[object Object],[object Object],[object Object],[object Object]

Time (duration) ,[object Object]

Type of training ,[object Object]

Intensity by Heart Rate ,[object Object],[object Object],[object Object]

Putting it all together-by heart rate ,[object Object],3-4km 5-8km Distance/workout 8-10 weeks 12-16 weeks or longer Duration 1 1 Sessions per day Heart rate:85-100% MHR Heart Rate: 70-85% MHR Intensity 3-5 days/week 4-7 days/week Frequency Sprint (anaerobic) training Endurance (aerobic) training Training Aspect

Intensity by resistance. ,[object Object]

Putting it all together-by resistance. ,[object Object],3-6 1-3mins Fast 2-5 15-40 Light 40-60% or 20-40 RM Endurance 3-4 3-5mins Fast 3-8 2-10 Medium 60-80% or 8-20 RM Power 3-6 1-3mins Slow 3-10 6-12 Heavy 70-80% or 6-12 RM Hypertrophy (bulk) 3-4 3-5mins Slow 5-12 2-6 Very Heavy 80-95% or 2-6 RM Strength Frequency per week Rest between Sets Speed Sets Reps Weight 1RM or RM Fitness Component

Variety ,[object Object],[object Object],[object Object],[object Object],[object Object]

Acute and chronic effects of exercise. ,[object Object]

Acute effects of exercise on the body (Immediate)

Increased Heart Rate ,[object Object]

Increased Respiration Rate ,[object Object]

Increased Stroke Volume ,[object Object]

Increased Cardiac Output-Q ,[object Object],[object Object],[object Object]

Increased VO 2 ,[object Object]

Increased Tidal Volume ,[object Object]

Increased Systolic Blood Pressure ,[object Object]

Increased Arterio-venous O 2 difference ,[object Object]

Increased Blood to working muscles ,[object Object]

Decreased muscle Glycogen stores ,[object Object]

Decreased blood plasma volume ,[object Object]

Chronic Effects of exercise on the body (Long Term)

More efficient use of O 2 because…

Increased Blood Volume and haemoglobin levels ,[object Object]

Increased O 2 carrying capacity of blood ,[object Object]

Lungs can take in and distribute more O 2 ,[object Object]

Increased number of blood vessels ,[object Object]

Increased blood supply as increased capillaries

Cardiac Hypertrophy ,[object Object]

Decreased resting heart rate ,[object Object]

Increased Stroke volume at rest ,[object Object]

More glycogen stored in muscle ,[object Object]

Increased size of muscle ,[object Object]

Increased strength of muscle ,[object Object]

Effects of exercise ,[object Object]

S.M.A.R.T Goals ,[object Object]

Training Methods. ,[object Object]

Continuous Training ,[object Object]

Fartlek training ,[object Object]

Circuit training ,[object Object]

Plyometric training ,[object Object]

Swiss ball training ,[object Object]

Resistance training ,[object Object]

Flexibility training ,[object Object],[object Object],[object Object]

Interval-sprint training ,[object Object]

Aerobic floor classes ,[object Object]

Training principles, methods of training and exercise physiology. ,[object Object]

Critical thinking on programmes. ,[object Object]

Healthism ,[object Object],[object Object]

Biophysical focus. ,[object Object],[object Object]

Limitations ,[object Object],http:// www.rcscs.uottawa.ca /Employee Fitness Programs.pdf

How can we use the limitations in our application. ,[object Object]

Bibliography ,[object Object],[object Object],[object Object],http://www.brianmac.demon.co.uk/articles/scni19a2.htm http:// www.rcscs.uottawa.ca /Employee Fitness Programs.pdf ,[object Object],[object Object]

Training Principles1

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