The Effects of Training

Short Term-Effects of Training

• Increase in HR (Why???)• Increase in Respiration (Why???)• Sweating (Why???)

Why do all of these take place?

Cardiovascular Adaptation to exercise

• The heart is a muscle• The more you train the stronger it gets• The more you train you heart gets bigger and

stronger• This means– More blood pumped per beat– Stronger contractions– More responsive to demands

Muscles Adaptation to exercise

• Whenever you exercise you damage your muscles

• How they heal is when you become stronger• Scar tissue forms over the tears making the

muscle bigger and stronger• Muscles become more flexible

Antagonistic Muscle Action• What is it?

• Muscles work against each other to perform movement. When one contracts the other relaxes.

• The best example of this is in the arm. To bend the arm at the elbow (1st class lever) the bicep contracts and the tricep relaxes

Name another example in the body

Types of Muscle ContractionIsometric Contraction

Iso = SameMetric = Length

This is a static muscular contraction. Best seen when arm wrestling. It has been found that pushing or pulling a muscle without moving can produce a strength gain in the muscles used.

Advantages = little or no equipment neededDisadvantages = little cardiovascular benefit

Isotonic Contraction

The sort of exercise where muscles are used in the normal way.

The muscles contract at a speed controlled by the sportsperson.

The work is labelled concentric because the resulting tension forces the muscle to cause movement by shortening its length

• It has been found that if maximum effort has been put into an exercise while a muscle group is lengthening, then the muscle exerts a bigger force than in any other type of exercise previously mentioned

• This is known as an eccentric contraction• The best example of this is plyometrics

Planning training regimes for elite individuals

Principles of training

• What are they?• The same general principles are used for elite

athletes as are for club athletes– Specificity– Progressive overload– Recovery– ReversibilityElite athletes may build other schedules into their

training schedule

Periodisation

• This is a concept associated with recovery from exercise

• It is the time periods that an athlete dedicates to hard training and easier training

• E.g. 3 hard weeks followed by 1 easy week

Altitude training

• At altitude the pp (partial pressure) of O2 is less than at sea level. This means that less o2 is available to the training athlete.

• The athlete responds due to physiological changes which are advantageous when returning to sea level– Increase in red blood cell concentration– Increase in muscle myoglobin levels– Increased capillaristation of muscle tissue– Increase

Altitude training Contd…

• Altitude training is most beneficial to endurance athletes

• Some athletes vary in the benefits gained from altitude training

• 3-4 weeks of altitude training are needed for physiological adaptations to take place. Within 7 days of sea level living the effects are negligible

FITT

• Frequency• Intensity• Time• Type

PAR-Q

• Physical Activity Readiness Questionnaire• Why use it???