Transcript Chapter 8: Training Principles (ppt)

chapter
8
Principles of
Exercise Training
Measuring Muscular Performance
Strength is the maximal force a muscle group can
generate.
Power is the product of strength and the speed of
movement.
Muscular endurance is the capacity to sustain
repeated muscle actions.
An Isokinetic Testing and Training
Device
© Tom Roberts
Aerobic Power
• It is the rate of energy release by cellular
metabolic processes that depends on the
availability of oxygen.
• Maximal aerobic power refers to the maximal
capacity for aerobic resynthesis of ATP.
Anaerobic Power
• It is defined as the rate of energy release by
cellular metabolic processes that function
without the involvement of oxygen.
• Maximal anaerobic power is defined as the
maximal capacity of the anaerobic system to
produce ATP.
General Principles of Training
• Individuality refers to the fact that individuals are
unlikely to show the same response to a certain type of
training.
• Specificity refers to the fact that the exercise response
is specific to the mode and intensity of exercise.
• Reversibility is the principle of disuse.
• Progressive overload forms the foundation of all
training.
• Hard workouts should be followed by a day or two of
easy workouts for recovery.
• Periodization is the gradual cycling of specificity,
intensity, and volume of training to achieve peak levels
of fitness for competition.
Training Needs Analysis
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Muscle groups?
Type of training?
Energy systems?
Injury prevention?
Designing Resistance Training
Programs
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Consider various dynamic training programs.
Perform a training needs analysis.
Select appropriate resistance levels.
Decide on single sets versus multiple sets.
Design a training program using periodization.
Assign specific forms of resistance training
depending on the sport or desired results.
Selecting the Appropriate Resistance
Strength development involves few reps and high resistance
(6RM).
Muscular endurance training involves many reps and low
resistance (20RM).
Power development involves several sets of few reps and
moderate resistance; it emphasizes speed of movement.
Increased muscle size requires more than 3 sets of 6RM to
12RM loads and short rest periods.
Periodization
• Changes in exercise stimulus over a specific period
keep an individual from overtraining.
• Cycle of five phases comprises four active phases
followed by one active recovery phase.
• Each phase gradually decreases volume and gradually
increases intensity.
Types of Resistance Training
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Static-contraction resistance training
Free weights
Eccentric training
Variable-resistance training
(continued)
Types of Resistance Training
(continued)
• Isokinetic training
• Plyometrics
• Electrical stimulation training
Variation in Strength Relative to the Angle
of the Elbow During the Two-Arm Curl
Plyometric Box Jumping
Anaerobic and Aerobic Power
Training
Interval Training
Rate of exercise interval
Number of repetitions and sets
Duration of rest or active recovery interval
Type of activity during the active recovery interval
Frequency of training per week
A Runner Outfitted With a Heart Rate
Monitor
© PA Photos
Blood Lactate Concentration in a Single
Runner After a Single Set of 5 Repetitions
Continuous Training
• LSD training
• Fartlek training
• Interval-circuit training