Chapter 15edhswilson.weebly.com/uploads/5/6/1/3/5613731/chapter_15.pdf · 2018-10-08 ·...

Chapter 15

© 2015 Thompson Educational Publishing, Inc. 1

TRAINING PRINCIPLES

The F.I.T.T. Principle


The F.I.T.T. Principle describes the four basic elements of

any good training plan.

The initials F.I.T.T. stand for:

• Frequency

• Intensity

• Type

• Time (or duration)

Frequency


The frequency of training sessions refers tohow often you participate in training, usuallyover a weekly basis.

• Training frequency depends on anumber of factors, including age,conditioning, and competitiveaspirations.

• The Canadian Society for ExercisePhysiology (CSEP) recommends atleast three sessionsa week of vigorous activities as thebasis for aerobic fitness, along withthree sessions of strength activitiesper week.

• However, this is not nearly enoughactivity for top- level athletes, who mayengage in as many as 15 trainingsessions per week.

Intensity


Cardiorespiratory Training Intensity

• The most common way to determine the intensity range for

aerobic exercise is first to calculate your Maximum Heart

Rate (MHR). For healthy individuals, one’s Target Heart Rate

(THR) range is typically 60-90% of MHR, depending

on the individual’s level of fitness. (MHR can be calculated by

subtracting your age from 220.)

Resistance Training Intensity

• For resistance training, one of the most popular ways of

determining intensity is to work to a percentage of your One-

Repetition Maximum (1RM). 1RM testing should only be done

by a qualified strength and conditioning trainer as injuries can

result if it is not done properly.

Type


The type of training a person pursues is influenced by a

number of factors. A combination of aerobic and anaerobic

training is ideal.

• You can train by performing specific activities directly related

to your sport (e.g., ball-control drills in soccer, stick-handling

in hockey, etc.).

• You can also train by performing activities that build strength

and endurance without mimicking skills (e.g., resistance training

for strength, running for aerobic endurance, and plyometric

activities for power).

• The season will also affect what type of training is done, since

weather conditions may not permit certain kinds of training.

Time


It goes without saying, perhaps: All training should be progressive.

• Individuals just beginning to exercise should keep sessions short,

slowly building up to sessions of longer duration.

• Your lifestyle is also a factor. Fitting exercise into a busy schedule

can be difficult, but it can pay dividends in terms of overall fitness

and health and it will make other aspects of life easier.

Other Training Principles


There are five basic training principles that complement F.I.T.T. Theseare:

• The Principle of Progressive Overload

• The Principle of Specificity

• The Principle of Reversibility

• The Principle of Diminishing Returns, and

• The Principle of Individual Differences

(1) Progressive Overload

For physiological changes to occur, the body

must be subjected to greater stresses, applied

in a progressive manner, than those to which it

is normally accustomed. This is known as the

principle of progressive overload.

• A person training

for a long bike

race might begin

with a shorter

distance until he

or she is able to

cycle for longer

periods of time.

• The same is

true for strength

training—proceed

progressively.


0

(2) Specificity

In order to reach maximum outcomes, you

should mimic as closely as possible the effort

required in the sport or activity. This is known

as the principle of specificity.

• Hurdlers like Perdita Felicien

must train by jumping hurdles

and distance runners must

train by running distances to

achieve their best results.

• In addition to whatever

strength and aerobic

training may be required,

peak performance requires

attention and effort directed to

the specific activities involved

in the sport.


(3) Reversibility


Stated another way: “Use it or lose it”! This is

the principle of reversibility—namely, if you stop

training for a period of time, the improvements

you made will be lost or reversed.

Detraining is the term used to describe the

process that occurs when someone stops

training; for example, as a result of:

• Injury,

• Lack of motivation, or

• Other commitments that encroach on available

training time.

Most professional athletes intentionally “lie

low” in the “off season” to refresh themselves

for the new competition period.

(4) Diminishing Returns


An athlete will eventually reach a “performance

plateau” at which point his or her progress in

training and results tend to level off. At that point,

improvements become more difficult to achieve—

that is, there are diminishing returns.

•A person who has had relatively little

training (such as a beginning jogger) is

usually able to make significant gains

early on in terms of both fitness and

strength.

•Highly trained runners usually make

relatively smaller gains with repeated

training.

(5) Individual Differences

Every athlete has a unique physical and psychological

makeup and responds differently to a given training

protocol. This is known as the principle of individual

differences.

• Good coaches and trainers take this

principle into account and come up

with a program and fitness regimen

that is ideally suited to each athlete.

• Individuals have different needs—

you cannot simply copy someone

else’s fitness regimen.


Training Methods Used Today


The main functional fitness training methods include:

•Periodization

•Flexibility training

•Core training

•Cardiorespiratory training

•Resistance training

•Circuit and stage training

•Plyometrics training

•Speed/agility/quickness training

•Balance training

Periodization

Periodization refers to the development of an overall training plan

separated into distinct training periods. The objective is to maximize

performances at peak times and to reduce the risk of injury and

mental burnout.


Flexibility Training

Flexibility training refers to training that

increases the range of motion of joints in order

to enhance performance and reduce the risk of

injury. Methods used to achieve this include:

• Static stretching

• Active-isolated

stretching

• Dynamic

stretching

• Yoga, and

• Self-myofascial

release (self-

massage)


Core Training

A strong core (mid-section from shoulders to hips)

is a critical component in fitness and sport

performance.

• Core training involves this

group of muscles, including

the back and abdominals.

• Like other types of training,

core training should follow

the common principles,

including periodization.

• Training programs for the core

should start by focussing on

improving core stability, then

core strength, and eventually

core power.© 2015 Thompson Educational Publishing, Inc. 20

Cardiorespiratory Training

Endurance training is a key component

of any integrated training program.

A cardiorespiratory

training program is

generally composed

of three phases:

• (1) base training,

• (2) interval training, and

• (3) sport-specific training.


Resistance (Strength) Training


In resistance training, a weight or some other

force provides resistance to working muscles,

which thereby gain strength according to the

principle of progressive overload.

There are a number of variables involved:

• The order in which exercises are to be done

• The number of repetitions to be done in each set

• The number of sets of each exercise

• The amount of rest to take between each set

• The intensity of the exercises

• The volume of each workout (the total amount of

weight lifted), and

• The number of training sessions in a given period

Circuit and Stage Training

• Circuit training consists of a group of four to ten

exercises that are performed for a specific number

of repetitions or for a given time period before the

individual moves to the next exercise.

• Stage

training is

similar to

circuit training,

but instead of

rotating from

one station

to the next,

participants

finish all sets

before moving

to the next

station.


Plyometrics Training

• Plyometrics (or stretch-shortening exercises)

involves a series of explosive drills, usually using

the body’s own weight as the overload (although

sometimes a medicine ball or weighted vests can

be substituted).

• It is a form of resistance

training that its advocates

claim can develop strength and

power.

• This training method

should be undertaken only

after an

individual has developed a

solid resistance-training base.


Speed/Agility/Quickness Training

• Speed/agility/quickness training develops not only

strength and power, but also motor learning and

control.

• Footwork drills, for

example, can help

athletes become

more agile, and box

drills help them

execute changes in

direction.

• Many of these types

of training drills can

also be adapted to

specific sports.


Balance Training

Balance is the ability to maintain equilibrium

while standing still (static balance) or while

moving (dynamic balance).

• Balance training

can range from basic

stabilization exercises,

such as standing on

one foot, to more

complex dynamic

balance strength

exercises, and, finally,

to balance power

exercises such as

single leg hops.


Environmental Factors and Training


People rarely exercise in ideal conditions. Environmental

factors such as the following can influence fitness training

and performance:

•Extreme temperatures

•High humidity

•High altitude

•Air quality

Exercising in extreme environmental conditions can be

dangerous and even fatal.

Our Bodies’ Heat Exchange Mechanisms


• A person can withstand a drop in

core body temperature of about

10 degrees Celsius, but an

increase of only 5 degrees

Celsius.

• To prevent our temperatures

from soaring in extreme heat,

the body promotes four different

mechanisms of heat exchange;

these are:

• Evaporation: the removal of

sweat from the surface of the

skin

Equipment and Clothing

• In hot conditions, excessive clothing and equipment

can block the body’s cooling mechanisms. New

high-tech fabrics allow moisture to evaporate

through them, thus facilitating more effective body

cooling.

• In cold

weather,

experts

recommend

a “layered”

approach—

wearing a

few, thin

layers of

clothing

while

exercising

outdoors.


Atmospheric Pressure and Altitude


• The available oxygen in the ambient air around us

drops as the barometric pressure decreases at

higher elevations. Thus, there is less oxygen in the

blood of an exercising individual, which leads to a

noticeable decrease in exercise performance.

• Even a small rise in altitude will decrease

performance in endurance events.

• Many endurance athletes adopt a “live high, train

low” approach—spending their non-training time

at high altitude, while realizing the physiological

benefits of training at sea level.

Air Pollution

• People who train outdoors take in more air—up to

ten times more than a sedentary person.

• Thus, they suffer a greater health risk in breathing

in air pollutants, e.g., lead and carbon monoxide.

They should exercise during cooler weather, avoid

training

during

afternoon

hours,

check the

“air quality

index” before

exercising

outdoors,

and exercise

indoors

during “bad

air days.”


Uh, oh…teacher burnout!

Causes of Overtraining

Environmental Causes:

– TR Sessions are too long or too intense

– Injury

– Progressions are too steep

– There is too little time for recovery

– Problems with others

– Unrewarding environment

– Monotonous training

– Lack of sleep, poor nutrition

Personal factors:– High expectations

– Lack of enjoyment

– Perfectionism

– Poor coping strategies for stress

– Lack of personal control in training

Signs of Overtraining

• Loss of self-confidence

• Drowsiness and apathy

• Irritability

• Emotional and motivational changes

• Sadness

• Anxiety

• Anger and hostility

• Confusion

• Difficulties with concentration

• Boredom

• Feeling of devaluation from coaches/teammates

Avoiding Burnout and Overtraining


Burnout results from two combined factors:

• physiological (e.g., too little rest and recovery)

• psychological (e.g., low motivation)

To prevent burnout and overtraining, athletes need to strive for a more

gradual approach, and

• Detect early signs of physical and/or mental fatigue and

incorporate extra rest periods

• Break the training and/or competitive schedule down to allow

for “off-seasons”

• Work toward long-term goals while introducing an element of

“freshness” into a training routine

• Ensure proper sleep, nutrition, and hydration

Warming Up & Cooling Down Are a Must!

• Warm-up: Begin with range-of-motion (ROM) or

dynamic movements of major joints to give some

flexibility gains and serve as a first check on

how the body

feels before

a workout.

Move into a

light aerobic

circulatory

warm-up and

moderate

dynamic

stretches.

• Cool-down:

Emphasis

is usually

on static

stretching.


Fitness Appraisals


Physiological test results or scores are a necessary preliminary to

designing any kind of training program. A wide range of fitness

appraisals are available:

• For example, a high-end athlete might select the 40-metre dash as

a method of appraisal that would furnish the results on which a

sample training program could be based.

• An everyday athlete, on the other hand, might select a far less

demanding walk-run test.

• The question of what exactly to assess and which tests are

most appropriate depends on

equipment availability, knowledge of how to use it, time, expertise,

and the objectives and issues of concern to the individual.

Components of Fitness


1.Speed

2.Agility

3.Balance

4.Coordination

5.Cardiovascular endurance

6.Muscular power

7.Muscular strength

8.Muscular endurance

9.Body composition

10.Reaction time

11.Spirituality

12.Flexibility

Selected Fitness Tests


• Speed and reaction. Measures all-out linear speed (e.g., metre stick

drop, 5-33 metre sprints).

• Power and Strength. Measures explosiveness (e.g., standing long

jump, vertical jump).

• Agility and Coordination. Measure change of dirction (e.g.,

Illinois agility, hexagon drill).

• Flexibility. Measures range of motion of joints (e.g., sit and reach,

trunk rotation test).

• Endurance. Measures how well the body uses oxygen (e.g., Luc

Léger “Beep Test,” step tests).

• Body Composition. Measures body fat and tissue distribution (e.g.,

hydrostatic weight, body segment measurements).

VO2 Max

The higher the value is , the more capacity the

individual has to metabolize oxygen

Fit males: 44-45 ml/kg/min

Fit females: 31-42 ml/kg/min

Lance Armstrong: 83 ml/kg/min

Highest recorded male: 94 ml/kg/min (x-country skier)

Highest recorded female: 74 ml/kg/min (x-country skier)

Racing horse: 150 ml/kg/min

You can train your body to improve VO2max by

increasing intensity and duration

Expensive tests can approximate ones vo2max

Beep test may also estimate ones vo2max value

Chapter 15edhswilson.weebly.com/uploads/5/6/1/3/5613731/chapter_15.pdf · 2018-10-08 ·...

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