Training Principles and Methods - Mr
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Transcript Training Principles and Methods - Mr
13
SECTION
Makes the body more efficient
Makes the body better able to perform certain
tasks
Can make the human machine more effective
We can run faster, jump higher, and throw
further
The four building blocks of exercise prescription
F = Frequency
I = Intensity
T= Type
T= Time
the amount of time per week spent training
general guideline is 3-5 times/week
determination of frequency depends greatly on
the athlete’s level of fitness, athletic aspirations,
and type of training
how hard the individual must work
taken as a percentage of the individual’s maximal
aerobic and anaerobic power
general guideline is 50%-100% of athlete’s maximal
intensity
amount of time spent in a single training session
general guideline is 3-6 times/week
depends on the athlete’s level of fitness, athletic
aspirations, and type of training
either aerobic or anaerobic training
prescriptions, or a combination of both
depends on the athlete’s level of fitness, athletic
aspirations, and sport or activity for which he or
she is training
The three energy systems available…
Anaerobic alactic
Anaerobic lactic
Aerobic
Each system has certain limitations and strengths
Training can be incorporated to either enhance one
or all energy systems, depending on the athlete’s
needs
High speed explosive movements, generally 85%100% of maximal intensity
Long rest periods between sets
High intensity and volume training
Training prescription will depend greatly on the
athlete’s level of fitness, athletic aspirations, and
type of sport
High speed explosive movements, generally 75%85% of maximal intensity
Long rest periods between sets
Moderately high intensity and volume training
Training prescription will depend greatly on the
athlete’s level of fitness, athletic aspirations,
and type of sport
Repetitive movements, generally 50%-75% of
maximal intensity
Short rest periods between sets
Moderately low intensity and volume training
Training prescription will depend greatly on the
athlete’s level of fitness, athletic aspirations,
and type of sport
The
The
The
The
The
The
Principle
Principle
Principle
Principle
Principle
Principle
of Overload
of Progression
of Specificity (or S.A.I.D.)
of Individual Differences
of Reversibility
of Diminishing Returns
To get stronger, the body must perform tasks that
are more challenging than those to which it is
accustomed
Over time the body will adapt
New demands must be incorporated
Overload can include all aspects of training, i.e.,
physiological, emotional, mental, and psychological
In order to constantly improve, an athlete must
progressively increase the overload over time
The athlete must be aware that loads and demands
on the body must occur over time to increase
performance and decrease injury
In order for specific outcomes to occur, training
must be specific to those outcomes
Example: if you need to improve your vertical
jump, your exercise prescription should include
explosive power such as exercises that target
the legs
Specific muscle adaptations will occur if
training is specific
Training must reflect athlete’s “game situation
needs”
Every athlete has a different physical and
psychological makeup
Pre-training fitness levels
Requirements within their sport
Age and gender
Ability to recover from workouts
Ability to recover from injury
“Use it or lose it”
Detraining
Loss of one’s edge
Loss in intensity
Atrophy
Reasons include: injury, lack of motivation,
overtraining, and burnout
A person’s training gains will reflect that
person’s prior level of training
Performance plateau
Must change exercise prescription
Ethical vs. unethical training methods
Periodization
Concurrent training
Interval training
Fartlek training
Resistance training
Plyometric training
Breakdown of year-long training
Three major seasons: off-season, pre-season, and
in-season
Macrocycle – the year or years
Mesocycle – months or weeks
Microcycle – day(s) or week
Training all energy systems at the same time
Different types of training simultaneously
Great for general fitness
Performed during the off-season for certain
athletes
Ideal for keeping variety in one’s exercise
program
Can benefit both anaerobic and aerobic systems
Alternating periods of intensity within a given
workout
Great for lactic acid training threshold
Manipulates length of intense period, its
intensity, length of rest, and number of
repetitions
Means “speed play”
Basically the same as interval, without rigid
numerical control
Athletes change variables according to terrain
or how they feel
Speed up or slow down when you want
Lifting weights is the most common form
Weight provides resistance to muscles
Broken down into number of: sets, repetitions,
rest, tempo (speed of repetition), loads, and
volume
“Stretch-shortening exercises”
Examples include: bounding, hopping,
jumping, box jumps, box drills
Used to develop strength and power
Caution: should not be used until athletes
have a solid aerobic and anaerobic base.
Children should also avoid repeated long,
high intense plyometric routines.
Rest and recovery
Avoiding injury
Stretching
Warm-up and cool-down periods
Sleep
Interest level