Components of Fitness - Principles of Training - Training Program Design - Strength Development Guidelines PDF

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Dr Brendan SueSee, Dr Helmut Geiblinger, Dr Sharyn Carnahan, Steven Roberts, Susan Wilson-Gahan, Melisa Chong...

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Principles of Training - Central to training theory is the idea that a structured system of training can be established that incorporates training activities that target specific physiological , psychological, and performance characteristics of individual sports and athletes. - Athletes prepare to achieve a specific goal through structured and focused training and adhering to training principles so that optimisation of performance is achieved through the development of systematic training plans. - By applying the principles of specificity, progressive overload, reversibility and individuality to designing a sound training program and by following that program you can improve physical performance. - Other factors to consider when planning a program are the various types of training and a strategy for periodising training to allow peak performances in the competitive season.

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Physiology and Training The Components of Fitness Cardio-Respiratory Endurance – The ability of the body to perform sustained physical activity without undue fatigue. – Related to the capacity of the heart, lungs and blood vessels to transport oxygen to the working muscles and remove waste products from them. Joint Mobility (flexibility) – The ability to move body joints through their entire range of motion. Muscular Strength – The capacity of the muscles to exert maximum force against a resistance. Muscular Endurance – The ability to exert a force repeatedly over a long period (eg. the use of the leg muscles when carrying a heavy suitcase up a flight of stairs) OR The ability to hold a fixed or static contraction for an extended period of time (eg. the use of the forearm muscles to maintain the grip on suitcase) Body Composition – The proportion of total body weight that is composed of fat vs other tissues (bone, organs, muscle). Usually expressed as a percentage (eg. 17% body fat Agility – The ability to change direction quickly. Power – The ability to exert force quickly. A simple equation for power is: muscular strength  speed = Power.

8. Speed – Distance over time 9. Co-ordination – The ability to perform complex movement skills 10. Balance

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Principles of training The overall development of athletes involves striking a balance b/w multilateral development and specialised training (Bompa, 2009, p.31) To gain maximum benefit and improved physiological capacity, your training should utilise movements that are as similar as possible to the movements involved in the sport/activity. The changes that occur in your body’s ability to use energy are specific to the demands placed on the different energy systems. To enhance your body’s capacity to perform a specific activity, your training should be similar in frequency, intensity, duration etc where possible. eg. Sprinter- engage in short bouts of high intensity exercise in training to improve C.P and L.A energy systems. Sprint performance does not gain much from long duration, low intensity sessions that improve cardiovascular functioning and the aerobic system.

1. Overload A gradual increase to the normal physical demands of an activity eg. to increase the strength of a muscle, it must be contracted to a resistance greater than normal. Gradually, the muscle will become stronger, essentially moving the line of “normal”. 2. Specificity-The most important principle • A principle of training that emphasises that movements should be identical to those involved in the actual athletic activity. • Changes that occur in the body are very specific to the types of training we engage in. 3. Progressive Overload As fitness improves, the level of demand or intensity needs to increase so that progressively higher workloads are achieved eg. seeking to improve muscular strength, a person completes 3 sets of 10 reps of bench press with 45 kg. After a week or so, as her muscles adapt to this number of reps, she then looks at increasing the weight to 50 kgs, still doing 3 sets of 10 reps (in an effort to increase muscular endurance, she might increase

the reps and keep the weight the same or for further strength gains increase the weight and decrease the reps). 4. Frequency – The number of times/week that training sessions occur. – Traditionally, 3 days/week is the suggested frequency for improvements to occur. HOWEVER while this has been supported by research in the area of muscular strength (see further reading), there is some debate about the advantages of 2,3,or 5-day programmes in developing cardiorespiratory endurance [McArdle et al (2001), p.482].

5. Duration – The time spent per session on the activity. – Depending on the trainer’s desired outcomes (eg. decrease fat %age, increase aerobic endurance, increase flexibility etc.), the optimal duration of activity sessions is also up for debate. – Other variables include the total work accomplished, exercise intensity, training frequency and the initial fitness level. 6. Intensity – The level of physical effort accorded an activity by the trainer. – As a general rule, aerobic capacity improves if exercise intensity regularly increases HR to at least 55 to 70% of MHR. For most healthy people, this “training-sensitive zone” represents moderate exercise with little or no discomfort “conversational exercise”. – Generally, a longer exercise duration offsets a lower exercise intensity. For athletes involved in endurance events or those sports with high anaerobic/aerobic transfer, training at or slightly above the anaerobic threshold provides effective aerobic training. The Borg Scale for estimating intensity 7. Reversibility (“Use it or Lose it!”) – Loss of physiological and performance training gains (detraining) occurs rapidly when a person ceases to participate in regular exercise. – 20 days of inactivity (eg.confined to bed) led one research group’s subjects to lose 1% of their aerobic capacity per day (up to 25% loss to their VO2max). – Rates of atrophy are greater with disuse than with detraining (5%/wk : 1%/wk) and greater with weightbearing and postural muscles.

8. Overtraining

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The unintentional overloading of the body through excessive training. When you increase the training load, frequency, intensity or duration program design is important. Individuality We all start somewhere different! It is unrealistic to presume that all individuals respond similarly to a given training programme. Factors such as gender, starting fitness levels, experience, age, genetics, physique, position etc. all have an influence on the effectiveness, or lack thereof, of a training regime.

Training Program Design Different types of training promote different types of changes in your body. Most types of training may be broadly catergorised as resistance, interval and continuous. Resistance Training: Training in which muscles work against a resisting load such as a dumbbell or barbell. Uses a number of movement repetitions operating against forces. The forces can be static or dynamic. Dynamic movements include the use of free weights and a variety of different mechanical devices. A typical training program for developing max strength consists of 3-6 sets of 1-8 reps of various movements. Each movement resists a load between 80-100% of the maximum load you can lift. Plyometrics- A particular type of resistance training that uses stretch and shortening muscle contractions. Strength Development Guidelines performing sets of between 3 RM (repetition maximum) and 12 RM most effective. performing one exercise set in both initial and long- term training periods achieves only slightly less strength improvement in recreational weight-lifters than doing 2-3 sets. For the serious trainer keen to get mass and strength gains, multiple sets are best. optimum frequency of training unknown. Beginners get significant strength gains with as little as one session per week. rest between work-outs is essential as near daily training of the same muscles may impair muscle recuperation and impede strength development. fast movement for a given resistance exercise  greater increases than slow. Power = Strength  Speed  the faster the resistance movement, the more power will be developed. Neither free weights or machines are superior for strength development....