Training for Performance

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

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

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

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

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

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

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

Training Intensity and Improvement in VO2max

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

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

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)

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

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

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

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

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

Strength as a Function of Muscle Cross-Sectional Area

Training-Induced Strength Changes in Men and Women

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

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

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

Year-Round Conditioning for Athletes

Common Training Mistakes

• Overtraining

• Undertraining

• Performing non-specific exercises

• Failure to schedule a long-term training plan

• Failure to taper before a performance

Symptoms of Overtraining

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