Key Principles to a Training Program Progressive Overload

Key Principles to a Training Program Progressive Overload: gradual increase in training load by changing one or more factors from the FITT principle.

Specificity: specific to the type of strength required and related to the particular demands of the sport. Focus on: 1. muscle groups 2. skills performed 3. fitness components 4. energy system used Ex. A swimmer should spend most of her training in the water with some done on land.

Reversibility/Detraining: when performance deteriorates after training ceases or intensity decreases *fitness reduces at approx. 1/3 of the rate of acquisition. *7 weeks of inactivity causes: -27% loss of aerobic capacity -30% decrease in stroke vol. -decrease in muscle mass and strength

Recovery- rest period between training sessions • Needed to adapt to new training demands • Repair muscles

Adaptation-the way your body becomes accustomed to increased or varied training loads • Training Effect: the chronic, morphologic, physiologic and psychologic changes that result from repeated exposer to exercise. – Cardiovascular adaptations – Pulmonary adaptations – Body comp

Variety: providing different activities and drills while still addressing the aims of the training program. Benefits of variety *stimulates and challenges participants *changes the format (less boring)

Principles of a General Training Program Introduction I. Warming up prepare the person mentally & physically II. Training general & specific to sport III. Cooling down general exercise to decrease recovery time

I. Warm-up prepares body for exercise by: -Increased speed of contraction -Reduces muscle stiffness (dynamic exercise) -Increase in muscle temp. reduces blood viscosity and speeds nerve impulse rate. -Increase in oxygen uptake by muscles -Increase in enzyme activity to breakdown glycogen. -Increases heart rate, stroke volume & cardiac output to a workable rate for exercise. -lubricate joints- synovial fluid released This is achieved through: light cardio (5 -10 min) dynamic stretching (~10 min) sport specific activity

II. Training FITT Principle of training: organize your training F= Frequency I=Intensity T=time T=Type (daily, weekly…) (percent effort) (per session, month) (What activity)

Periodization: organized approach to training that is done to optimize performance and avoid overtraining 3 phases: Preparation (pre-season): 3 -6 months long can be sub-divided to general & specific preparation Competition (in-season): maintain general fitness, improve sports specific skill Transition (post-season) recovery time while maintaining an acceptable level of fitness. Take part in activities other than one(s) you compete in.

Periodization Each of the three phases can be broken down into small phases. Microcycle: weekly training program. Mesocycle: specific block of training designed to achieve a specific goal. Macrocycle: entire year or season.

A. Endurance Training (Aerobic): objective is to develop the energy production systems to meet the demands of the event. This is done through “continuous” and “interval” training. 1. Continuous Training: “steady state” involves an individual maintaining a steady rate for a long period of time. Should be over 20 min. in the aerobic target zone (7085% of max. heart rate).

Endurance as a major component of the sport ranking sport 1 Cycling: Distance rating (/10) 9. 63 1 Track and Field: Distance 9. 63 4 5 6 7 8 9 10 Swimming (all strokes): Distance Skiing: Nordic Boxing Rowing Water Polo Soccer Speed Skating Basketball 11 Ice Hockey 7. 25 11 Tennis 7. 25 13 Canoe/Kayak 6. 75 13 Field Hockey 6. 75 13 Rugby 6. 75 16 Lacrosse 6. 63 16 Wrestling 6. 63 18 Figure Skating 6. 38 3 9. 25 9. 00 8. 63 8. 13 7. 88 7. 75 7. 63 7. 38

2. Interval Training: is described as having a structured period of work followed by a structured period of rest. *1 or ½ unit of rest for every unit of work. (Work 4 min. /Rest 2 min. )

Benefits of Interval Training Improves competition -stress of race pace and conditions athletes for competition. Improves Neuromuscular Coordination - Your nervous system gets used to running at a faster pace. Less lactic acid accumulation at a given pace Thermoregulatory system is not as stressed – Body heat does not accumulate as rapidly as during continuous running. Runners of all abilities can use it.

3. Circuit Training: exercise that raises pulse rate and includes upper, lower and core exercises. Up to 6 -10 exercises per circuit.

B. Resistance Training: is used to develop strength, strength endurance and explosive power. *Maximum Strength Very high resistance and low repetition Ex. 3 sets of 2 -3 reps. @ 80% of 1 RM w/ full recovery (2 min. between sets) or 3 sets of 3 -6 reps @ 80100% of 1 RM

Resistance Training *Strength Endurance Greater reps. With lighter resistance Ex. 3 sets of 20 reps. @ 50 -60% of 1 RM with full recovery between sets.

C. Plyometric Training- fast, powerful short duration movements. • Designed to: – Increase speed – Force of muscle contraction – Explosive sports/movements

D. Fartlek Training: combination of interval & continuous training. • • Swedish (Speed Play) Not regimented- (intensity, duration, rest) Regulated on how you feel Hard to quantify.

E. Cross Training: involves all methods listed above. • Make general improvements in fitness • Used by many as an alternative to their normal training methods.

F. Flexibility Training: improves the range of movement of antagonistic muscles. Static Stretching: holding a position for a set time. Assisted Stretching: partner stretching or being stretched by someone else.

Dynamic Stretching: consists of controlled leg and arm swings that take you gently to the limits of your range of motion.

III. Cool Down: light continuous activity to keep HR elevated. Purpose: keep metabolic activity high & capillaries dilated in order to: : bring oxygen to muscles : remove lactic acid : prevent blood pooling (cause dizziness) : limit DOMS Finally- light stretching to improve flexibility.

Monitoring Exercise Intensity Resting Heart Rate (RHR) – Lowest HR, least amount blood required. – Between 60 -100 bpm. Factors Affect Heart Rate Temperatures (& humidity), pulse rate may increase, 5 -10 bpm. Body position – can temporarily change elevate HR. Emotions- can elevate HR. Body Weight- obese people have a higher than normal RHR. Medication- can raise or lower RHR (beta blockers -block adrenaline) Thyroid meds increase RHR

Monitoring Exercise Intensity Training Heart Rate (THR) HR you are trying to reach for a specific goal. Maximum Heart Rate (MHR) formula =220 -age maximum heart rate that you can attain that is based on your genetics. Should not train at this rate. purpose: used to create target training zones to help you improve your cardiovascular capacity and progress the intensity of your workouts. MHR estimation if you are breathing extremely hard during a workout so that you can’t talk at all, you’re probably within 5 -10 bpm of your max heart rate.

Target HR Training Zones

Target HR Training Zones

Karvonen Method (Percent HR Reserve) Heart Rate Reserve (HRR)= MHR-RHR THR=(HRR) x % + RHR Ex. For this problem my: RHR=60, MHR=177 HRR=MHR-RHR (177 -60)= 117 THR 35%=(HRR) x. 35 + RHR =(117) x. 35 + 60 = 101 bpm

Borg Scale: method used to rate perceived exertion (RPE) by the athlete. Perceived exertion is an individual's rating of exercise intensity. Formed by assessing their body's physical signs. (HR, breathing rate and perspiration. )

Original Borg Scale

Borg Scale: method used to rate perceived exertion (RPE) by the athlete. • • • 0 - Nothing at all 1 - Very light 2 - Fairly light 3 - Moderate 4 - Some what hard 5 - Hard 6 7 - Very hard 8 9 10 - Very, very hard Borg Scale Video

Perceived Exertion Scales • Omni and Cert: scaled used for children with pictures.

I. Unsuitable Training • Undertraining: failure to provide adequate stimulation. • Overtraining: do more training than physically or mentally able to do over a long period of time. • Overreaching: do more training than physically able to do in a short period of time. (temporary overtraining)

Signs of overtraining Signs & symptoms are usually the same as many other illnesses. • • Increased resting HR Chronic muscle soreness Reduced immune function (cough/cold common) Sleep disturbance/fatigued • Decreased appetite • Decrease in sports performance