Transcript INTERVAL TRAINING - Western Springs College .::. Welcome

METHODS OF
TRAINING
CONTINUOUS TRAINING
 Involves repetitive movement over a
prolonged period (greater than 20
minutes).
 Develops both cardiorespiratory and
muscular endurance
 Usually consists of activities such as
running, swimming, cycling or aerobics.
APPLICATION TO POTs
 Frequency:
 If training for sports related fitness, how
many times per week would you train?
 4-6 times per week
 Duration:
 What is the minimum time required to gain
an aerobic benefit?
 20 minutes
 For those interested in sports related fitness,
up to how long would you train for?
 Up to 1 hour
APPLICATION TO POTs
 Intensity
 Usually measured by heart rate.
 For most people the intensity of continuous
training is between 70% and 80% of
Maximum Heart Rate (MHR).
 However untrained individuals may benefit
from as little as 40% MHR training intensity
(this will be above what they are used to).
Applying Intensity to
Continuous Training with HR
 Millers Equation for Maximum Heart Rate
 MHR = 217 – (0.85 x age)
 Karvonen Formula is used to calculate Training Heart
Rate.
 THR = RHR + 0.6 (MHR – RHR)
 The multiplier value can be increased to generate
training zones.
 Why do we increase the desired training zone?
 To apply overload
EXAMPLE THR ZONES
Multipliers
0.5 – 0.6
Multipliers
0.6 – 0.7
Multipliers
0.7 – 0.8
Multipliers
0.8 – 0.9
ZONE 1
ZONE 2
ZONE 3
ZONE 4
132 – 146 bpm
147 – 160 bpm
161 – 174 bpm
175 – 188 bpm
Maintain basic
health
and help burn fat
as main
fuel source.
Used for long slow
aerobic training
and fat burning
zone (your body
can still deliver
enough O2 to burn
fat)
For
cardiorespiratory
fitness.
You burn a mix
of fat and
glucose.
Works you at
your anaerobic
Threshold.
Lactic acid is
produced.
Application of Intensity using
Perceived Exertion Ratios
 Another way of measuring intensity of training.
 When you train you would gauge how you feel against a
number (normally from 1 – 10). E.G. If you rate exercise
at 7, it would be quite strong.
 Perceived exertion ratios take time to use correctly.
They need to be matched to the THR in order for the
athlete to accurately gauge if they are training at a
suitable intensity.
 Why?
 So you are applying the principle of overload to training.
Application of Overload
 How do we overload in order to keep
producing training gains in the aerobic
system?
 Increase intensity, frequency and/or duration of
training.
 As an athletes level of fitness increases
they can train in progressively higher
“zones”.
Application of Overload
 What adaptation happens to RHR as an athlete trains?
 It decreases
 What effect will this have on the THR zones (look at
formula!)?
 It will decrease the zones.
 How does this lower THR zone lead to overload?
 The athlete’s heart is more efficient and doesn’t
have to work as hard in lower zones therefore it
takes them longer to get to each zone. They need to
exercise harder to raise their heart rate.
Long Term
Consequences?
 Repetitive strain injuries e.g. Shin splints
 Long-slow distance training may be
detrimental to speed and power
development.
 Boredom?
INTERVAL TRAINING
 Consists of spacing intense, short-duration
work periods with periods of rest.
 Running long distances alone does not
develop the explosive energy systems
necessary to consistently improve your
speed.
 Interval training is most commonly used to
work the two anaerobic systems:
 ATP-PC and Lactic Acid
INTERVAL TRAINING
 The work is more demanding and far
shorter than in continuous training.
 The nature of the rest period is
determined by the energy system being
trained.
ATP-PC System
 The purpose is to deplete the system of creatine
phosphate by not allowing enough recovery time
to completely replenish the system.
 Develops improved strength and power of Type
II muscle fibres.
 Between reps, the rest is passive. Why?
 This allows the CP stores to be replaced.
LACTIC ACID SYSTEM
 PURPOSE:
 During the work period, lactic acid is produced and a
state of O2 debt is reached.
 During the rest period, the heart and lungs are still
stimulated but they are re-supplying the body with
O2 to help break down and remove the lactic acid.
 Over time our bodies adapt so that we can train at
higher intensities for longer before lactic acid is
produced (increased anaerobic threshold).
LACTIC ACID SYSTEM
 DEVELOPS:
 Increases diameter of Type II (fast twitch)
fibres therefore muscles can produce more
force and power upon contraction.
 Body becomes more resistant to fatigue,
therefore the level of intensity required to
produce lactic acid is increased.
AEROBIC SYSTEM
 While you run lactic acid is being produced which results
in oxygen debt.
 In recovery periods, the heart and lungs are working
hard to pay back the debt by supplying O2 to help break
down the lactic acid.
 PURPOSE:
 This produces adaptations in the cardiovascular and
cardio respiratory systems to help combat lactic acid and
become more efficient at paying back O2 debt.
 Why should we perform light exercises during the rest
phase?
 To help remove any lactic acid that may have built up.
Basic Interval Training
Regime
TRAINING
COMPONENT
ATP-PC
SYSTEM
LACTIC ACID
AEROBIC
SYSTEM
Work Duration
1 - 10 secs
10 – 120 secs
2 - 3 mins
Rest Duration
(between reps)
10 – 100 secs
90 – 360 secs
2 – 3 mins
Work:Rest Ratio
1 : 10
1:3
1:1
Repetitions
4–6
4–6
5 – 20
Sets
2–4
1–4
1–3
Rest btw sets
5 – 10 mins
5 – 10 mins
Minimal
Principle of Overload




Decrease rest between reps
Increase reps
Increase sets
Increase work time
Negative Consequences?
 Large amounts of interval training can
cause:
 Psychological fatigue
 Short-term decrease in motivation
 Why?
 Due to the high amounts of lactic acid
accumulating in the body.
WEIGHT TRAINING
What is weight training?
 Also known as resistance training. It
involves the neuromuscular system
working to overcome a resistance
(usually an external weight).
 It is a series of resistance exercises
designed to increase the size of muscle
fibres therefore generating a larger force.
WEIGHT TRAINING
 Which health & skill related components
will weight training develop?




Muscular strength
Muscular endurance
Muscular power
Muscle mass (hypertrophy)
TERMINOLOGY
 Repetition Maximum (RM)
 the maximum amount of weight that can be lifted a certain
number of times (no more, no less). E.g. 1RM
 Repetitions (Reps)
 the number of times that a weight has to be lifted
 Sets
 a group of repetitions of an exercise
 By manipulating these three aspects of weight training,
we can design programmes specific to the needs of an
athlete.
Application of Frequency
 3 days per week is considered optimal with
a 24-48hr rest between sessions.
 Why do we need this time for recovery
between sessions?
 To overcome muscle fatigue & for the body to
heal.
Principle of Super Compensation
 Following the onset of exercise, we go through
four phases:
A: Fatigue – decrease of performance as we tire
during training.
B: Recovery – following training the athlete begins
to recover. This is when your body repairs
damage.
C: Super compensation – the fitness effect as the
body adapts to training.
D: Detraining – reversibility if training does not
occur.
 Clearly then, the best time to train again is
during super compensation.
 How long it takes to reach this phase is
dependent upon the intensity of the training
session. It is generally 24 to 48 hours.
 How can an athlete tell if they are ready to
train again?
 They often ‘feel’ ready to train again. The body
is no longer stiff and sore. Use of PER can be
of use here.
Application of Intensity
 The intensity that an athlete works at
depends on the purpose of the weight
training (strength, power, endurance or
bulk)
 Exercises should be performed with the
correct technique. Weight should not be
sacrificed at the expense of good lifting
technique.
Guidelines for resistance
training.
Purpose
Strength
Power
Endurance
Muscle
Bulk
Intensity
2–6 RM
12-15 RM
15-20 RM
8-12 RM
Reps
2-6
6-12
(explosive)
15-20
8-12
Sets
4-6
3-5
3-4
3-5
Rest
3-5 mins
3-5 mins
1 min
3-4 mins
 In all cases endurance should be
developed first, followed by muscle bulk,
then strength and finally power.
 E.g if strength is the goal, the athlete first
develops endurance, then move to a muscle
bulk phase and finally a strength phase.
 Why?
 Technique is essential. Additionally a base
level of strength is developed before
intensity increases.
So……AQUATHON!
 What would be the main purpose of your
weight training programme for the
Aquathon?
 endurance
Application of Overload

How do we apply overload in weight
training programmes?
a.
b.
c.
d.
e.
f.
Increase the RM (load)
Increase the number of reps per set
Increase the set number
Decrease the rest between sets
Decrease the time between training sessions.
Increase the number of sessions.
•
The best method is to alter the load being lifted in any
exercise.
•
What happens if you fail to provide overload?
• The muscle fibres will not adapt.
Pros and Cons of Weight
Training…….
 Pros
 Helps maintain muscle mass
 For coping with the demands of activities
which require force to be produced
 To rehabilitate an injury (re-strengthen
muscles and ligaments).
 Cons
 Technique must be correct or injury
can occur
 May require a training partner (e.g. free
weights)
 Machine weights don’t develop coordination and balance – only a fixed
movement.
You are training for an Aquathon and want to improve your
running endurance........
Q. Four key muscle groups of the body that will need to be
trained in order to make improvements:
 Quadriceps, Hamstrings, Gluteals, Gastrocnemius
Q. What exercises would you have them perform?
 Squats, leg extension, lunges, calf raises
Q. How would they be performed?
 Slow and steady because you would be training for endurance
 An essential rule before starting:
 Make sure you understand the lifting technique.
CIRCUIT TRAINING
CIRCUIT TRAINING
What health and skill related components can
circuit training develop?
a.
b.
c.
d.
e.
f.
Muscular strength
Muscular endurance
Agility
Power
Aerobic endurance
Skill/Technique
Circuit Types
1. Fixed Load Circuit
 Consider the types of circuits that are found
in many parks in NZ. How are they
structured?
 You have to do so many of a certain exercise
before you carry on.
2. Individual Load Circuit
 Consider the types of circuits that are used
in many gyms & schools in NZ. How are
they structured?
 You have to do as many of a certain exercise
as possible within a time period, e.g. 1 minute
 In both cases of circuit design, there are
two essential elements to be considered:
 A separate flexibility programme is required.
 Never exercise the same muscle group in
succession
Application of Frequency
 Circuits are designed to primarily be
cardiorespiratory in nature, therefore 3 – 5
days/week is sufficient.
Application of Intensity
 What factors will determine how intense the
circuit training will be?
 The purpose or goal of the training (What are you
training for?)
 Individual fitness level.
 Exercises selected.
 How can we measure the intensity of the circuit?
 Use THR zone or PER (perceived exertion ratio)
Application of Duration

We will consider the set duration and rest
duration.
a. Set Duration – this depends on the
individual and the training objectives, but
20 – 60 seconds is usual.
b. Rest Duration – this can be increased or
decreased to meet intensity desired.



General Fitness 0 – 10 seconds
Strength / Power 30 – 60 seconds
Elderly / Unfit 20 – 60 seconds
Application of Overload

The three factors that can be manipulated to
apply overload:
a. Rest duration
b. Exercise duration
c. Intensity of session
•
How do we know when it is time to overload an
athlete?
•
When they ‘feel’ ready to do more, when they cannot
maintain exercise training heart rate, or when testing
shows they have improved.
Application of Specificity
 When would we apply the principle of
specificity to circuit training?
 When we are training for a particular sport.
 How would we apply specificity to circuit
training?
 Train energy systems/muscle groups specific
to a sport