training for performance training principles overload –increased capacity in response to training...
TRANSCRIPT
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Training for Performance
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Training Principles
• Overload– Increased capacity in response to training overload
• Specificity– Specific muscle involved
– Energy systems that provide ATP
• Reversibility– When training is stopped, the training effect is quickly
lost
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Influence of Gender, Initial Fitness Level, and Genetics
• Men and women respond similarly to training programs
• Training improvement is always greater in individuals with lower initial fitness
• Genetics plays an important role in how an individual responds to training
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Components of a Workout Session
• Warm-up– Increases cardiac output, blood flow to skeletal
muscle, and muscle temperature– Believed to reduce risk of injury
• Workout• Cool-down
– Return blood “pooled” in muscles to central circulation
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Training to Improve Aerobic Power
• Three methods– Interval training– Long, slow distance– High-intensity, continuous exercise
• Intensity appears to be the most important factor in improving VO2max
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Interval Training
• Repeated exercise bouts – Separated by rest periods
• Work interval– Intensity: 85-100% HRmax
– Should last longer than 60 seconds to improve VO2max
• Rest interval– Light activity such as walking
– Should be as long as the work interval
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Long, Slow Distance
• Low-intensity exercise– 57% VO2max or 70% HRmax
• Duration greater than would be expected in competition
• Based on the idea that training improvements are based on volume of training
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High-Intensity, Continuous Exercise
• Appears to be the best method of increasing VO2max and lactate threshold
• High-intensity exercise– 80-90% HRmax
– At or slightly above lactate threshold
• Duration of 25-50 min– Depending on individual fitness level
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Training Intensity and Improvement in VO2max
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Injuries in Endurance Training
• Most injuries are a result of overtraining– Short-term, high-intensity exercise– Prolonged, low-intensity exercise
• The “ten percent rule” for safely increasing training load– Intensity or duration should not be increased by
more than 10% per week
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Training for Improved Anaerobic Power
• ATP-PC system– Short (5-10 seconds), high-intensity work
intervals– 30-60 second rest intervals
• Glycolytic system– Short (20-60 seconds), high-intensity work
intervals
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Training to Improve Muscular Strength
• Strength-training exercises– Isometric or static– Dynamic or isotonic
• Includes variable resistance exercise
– Isokinetic
• Increase in muscle size– Due to hypertrophy ( fiber diameter)– Due to hyperplasia? ( fiber number)
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Progressive Resistance Exercise
• Improvements in strength via progressive overload– Periodically increasing resistance (weight
lifted) to continue to overload the muscle
• Basis for most weight-training programs
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Principles of Strength Training
• Muscles must be exercised near peak tension for increases in strength
• There is no “optimum” training program– 3-4 days per week with rest days in between is
recommended
• Strength training should involve the same muscles as competition– Movement pattern, speed of shortening
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Free Weights vs. Machines
• Strength gains are similar following training using free weights and machines
• Argument for free weights:– Data exist showing that free weights produce
greater strength gains– Free weights produce greater movement
variability and specificity– Free weights force control of balance and
stabilization
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Combining Strength and Endurance Training
• Combined strength and endurance training may result in lower gains in strength than strength training alone
• Recommended that strength and endurance training be performed on alternate days for optimal strength gains
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Gender Differences in Response to Strength Training
• Untrained males have greater absolute strength than untrained females– Strength related to cross-sectional area of
muscle
• There does not appear to be a gender differences in response to strength training
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Strength as a Function of Muscle Cross-Sectional Area
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Training-Induced Strength Changes in Men and Women
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Muscle Soreness
• Delayed onset muscle soreness (DOMS)– Appears 24-48 hours
after strenuous exercise
– Due to microscopic tears in muscle fibers resulting in inflammatory response
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Training for Improved Flexibility
• Static stretching– Continuously holding a stretch position
– Preferred technique• Less chance of injury or soreness
• Less muscle spindle activity
– Proprioceptive neuromuscular facilitation (PNF)• Isometric contraction of muscle being stretched
• Dynamic stretching– Ballistic stretching movements
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Year-Round Conditioning for Athletes
• Off-season conditioning– Prevent excessive weight (fat) gain– Maintain muscular strength or endurance – Maintain bone and ligament strength– Maintain skill level
• Preseason conditioning– Increase to maximum the energy systems used in
particular sport
• In-season conditioning– Maintenance of fitness level
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Year-Round Conditioning for Athletes
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Common Training Mistakes
• Overtraining
• Undertraining
• Performing non-specific exercises
• Failure to schedule a long-term training plan
• Failure to taper before a performance
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Symptoms of Overtraining
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Tapering
• Short-term reduction in training load prior to competition
• Allows muscles to resynthesize glycogen and heal from training-induced damage
• Improves performance in both strength and endurance events
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