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How has Training Changed Sport
• Funding = Full time athletes• Exercise Science = Specific training• Improved Coaching = Better prepared athletes• Sponsorship = Expectations• Fans = Money
Training Basics—Response and Adaptation
• Homeostasis—When The Body Is in a Fairly Constant State
• When The Body Is Presented with Exercise Stress, Two Things Occur:– Response—When athletes perform and fatigue
occurs, this is a response to exercise. Fatigue is a temporary decrement to performance followed by recovery
Training Basics—Response and Adaptation (cont.)
– Adaptation—occurs when repeated exercise sessions cause athletes to slowly adapt Coaches sometimes make general mistakes regarding
athlete adaptation to exercise.▪ Get tough approach—when considerable stress is addressed day
after day ▪ Plan too little training—could be the result of disorganized
training session
Training Principles
• Overload– For adaptation to occur, exercise must involve
sufficient stress overload.– Overload can be increased by manipulating
volume, intensity, and frequency.
• Overload Must Be Progressive• Individuality – All athletes will not respond at the same rate.
Training Principles (cont.)
• Hard/Easy– A workout that causes considerable stress should be
followed by an easy workout.
• Specificity—The Adaptation Athletes Experience Is Highly Specific to Imposed Stress.– Two types of specificity when training:
Sport Specificity—Neuromuscular control is highly sport specific; therefore, the athlete needs to practice the activity required in the sport.
Metabolic Specificity—to train the specific energy systems to be utilized in competition
Energy System Training
• Training Method for Each Energy System Is Different.
• Extensive Training for One System Doesn’t Necessarily Train the Other System.
• Identifying the Energy System– Time and intensity are the primary variables to
determine which energy system is being utilized.– Brief high-speed activities are going to utilize the
ATP-PC system.
Energy System Training (cont.)
• Identifying Energy System (cont.)– A brief activity performed at low speed can be
more aerobic than anaerobic.– A football game lasts over two hours but consists
of brief spurts of energy. Therefore, football players need extensive training of
ATP-PC.
– Energy systems do not turn on and off but are constantly in action
Training the Energy Systems
• Interval Training– Interval training is a series of repeated bouts of exercise
interspersed with relief periods.– More high-quality exercise can be performed with interval training
than with continuous exercise.– Activities must be performed at a speed that will use the energy
system being trained.– Can we use this kind of training to train multiple energy systems? If
so how?
Training the Energy Systems (cont.)
• Muscle Fiber Recruitment– Individual muscles are composed of a combination of
fast twitch (FT) and slow twitch (ST) fibers. – There are two types of fast twitch fibers;
FTa—has characteristics of FT and ST fibers FTb—are truly fast twitch fibers
Training the Energy Systems (cont.)
• Muscle Fiber Recruitment (cont.)– ST fibers are generally small fibers used for aerobic activities.– ST fibers have an excellent blood supply and are full of aerobic
enzymes. – FT fibers are larger and tend to be used for anaerobic
activities.– FT fibers do not have a good blood supply but have plenty of
good anaerobic enzymes.– FT fibers fatigue quickly.