Training Training Principles and Principles and

MethodsMethods

Components of FitnessComponents of Fitness

Strength TrainingStrength Training

Flexibility and Flexibility and StretchingStretching

In it simplest definition, training is the vehicle by which the human body is made more efficient – making the body better able to run, jump, lift, throw, kick, etc.

What is Training?

Training needs vary greatly depending on both the objectives and the physical attributes of the individual.

preparing for competition improving appearance reducing fat or weight reduction

A person can generally measure physical fitness by determining how much energy they have for doing what is enjoyable in life.

Physical Fitness Defined

The Center for Disease Control (Atlanta) defines fitness as "a set of attributes that people have or achieve that relates to their ability to perform physical activity.

The World Health Organization has defined fitness as "the ability to perform muscular work satisfactorily".

The Canadian College of Sports Medicine has proposed that "fitness is the ability to perform moderate to vigorous levels activity without undue fatigue".

The Components of Fitness

The components of physical fitness fall into two groups:

Skill Related(determine athletic ability)

• Activities such as archery, bowling and table tennis develop mainly skill-related attributes.

• Activities such as soccer, team handball, basketball

and and hockey require high levels of both components.

Health Related(important for general health)

• Activities such as walking, running and stair climbing are almost entirely health-related.

The Skill-Related Components of Fitness

The ability to change directions quickly

Reaction Time: The ability to respond quickly to a stimulus

Speed: The ability to cover a short distance quickly

AgilityAgility:: The ability to maintain the body in a state of equilibrium, with poise

BalancBalancee

The ability to combine different types of movement into specific patterns

CoordinationCoordination::

The ability to release maximum muscular force at maximum speed

Power:Power:

The Health-RelatedComponents of Fitness

The ability of the heart, lung, and blood vessels to send oxygen to the body’s tissues during long periods of vigorous activity.

The ratio of body fat to lean tissue

Body Body CompositioCompositionnCardiovasculaCardiovascularrEnduranceEndurance

The ability to move a joint through a full and normal range of motion without discomfortFlexibilityFlexibility

The maximum amount of force that a muscle or group of muscles can exert in a single effort

Muscular Muscular StrengthStrength

The ability of the muscles to do difficult tasks over a period of time without causing fatigue

Muscular Muscular EnduranceEndurance

Designing Training ProgramsThe components of fitness can

be developed by usingthe principles of

Specificity Progression

Overload

can be achieved through changes

in

Frequency Time

Intensity Type

Specificity (Specific Adaptation To Imposed Demand - S.A.I.D)

In order develop a specific muscle or muscle group training must be specific to those outcomes.

• Muscle adaptations will occur if training is specific• Training must reflect an athlete’s situation needs

Training Principles

Example: if you need to improve your throw, smash or spike, your exercise prescription should include strength or explosive power exercises involving the arms.

Front Lifts

Overload

To get stronger, the body must perform tasks that are more challenging than those to which it is accustomed (stress the muscle).

Training Principles

Over time the body will adapt to the overload and new demands will be

needed.

Training Principles

Progression

In order to constantly improve, an athlete must progressively increase the overload over time

• The athlete must be aware that loads and demands on body must occur over time to increase performance and decrease injury• Start slowly and increase exercise graduallyRepetitions (Reps): The number of times the activity is repeated i.e.: 20 biceps curls

Sets: A group of repetitions performed together without rest i.e.: 3 sets of 20 reps

Frequency (More often)

• 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,

Intensity (More difficult)

• 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

F.I.T.T. Principle

F.I.T.T. Principle

Time (longer)

• 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

Type

• either aerobic or anaerobic training programs, 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

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

Individual Differences

Concentric Contractionoccurs when the muscle shortens while producing tension (i.e.: lifting a weight – climbing stairs – climbing rope)

Types of Muscle Contraction

Eccentric Contractionoccurs when the muscle lengthens while producing tension (i.e.: lowering a weight - bending forward)

Isometric Contractionperformed against resistance while the load remains constant

Isotonic Contractiona contraction performed against an immovable resistance – muscle tension is developed but there is no change in the length of the muscle or the angle of the joint

Isokinetic Contractionoccurs when a muscle contracts maximally at a constant speed over a full range or the joint movement. (The stronger the effort the stronger the resistance)

Sensible Strength TrainingSensible Strength Training

• A common mistake that lifters make is completing a high number of exercises in a workout

• Adolescence should perform no more than 30-36 sets per workout. 12 exercises of 3 sets should be the absolute maximum

• 3 sets of 10 reps at 60% max is a good starting point• In the early stages train twice a week ( Monday + Thursday) • When the law of diminishing returns occurs, more frequent

workout will be needed • Never lift on back to back days (36 hours)• High intensity workouts should only used by advanced lifters

with at least 1-2 years of weight training experience

Sensible Strength TrainingSensible Strength Training

Reps % of Max Objective Reps % of Max Objective

1 100 Maximum Strength

Zone

Powerlifting

11 74

Strength and

Endurance

2 95 12 73

3 91 13 72

4 88 14 70

5 85 15 69

6 80

Bodybuilding

16 68

7 79 17 66

8 77 18 64

9 76 19 62

10 75 20 60

The following chart highlights the relationship between the number

of reps, the percentage of max and training objective.

Sensible Strength TrainingSensible Strength TrainingResearch shows that the number of sets should be inversely proportional to the number of reps performed

Reps Sets % of Maximum Rest Interval

2 - 3 6 -10 90 - 95 5-8 minutes

4 - 7 5 -10 80-89 3-6 minutes

8 -10 4 - 6 75-79 2-5 minutes

11 - 12 3 - 5 less than 75 1-3 minutes

Research shows that 3-10 sets are usually needed for optimal loading. However, the first weeks should include 1-2 sets with a gradual increase.

A person’s training gains will reflect that person’s prior level of training.

• Beginners make larger gains in their fitness levels over a relatively short period of time

• When an athlete’s training experience accumulates they reach their performance plateau where performance levels off and improvements may be non-existent.

The Principle of Diminishing The Principle of Diminishing ReturnsReturns

Must change exercise prescription Ethical vs. unethical training methods

The principle of reversibility occurs when the body undergoes training and then the training effect is removed. The muscles lose the benefits of training.

The Principle of ReversibilityThe Principle of Reversibility

Atrophy – when muscles undergo a period of inactivity they will lose strength and size

Detraining – occurs when someone who has undergone a significant amount of training and then reduces or removes the effects of training. Reasons include: injury, lack of motivation, overtraining, and burnout

“USE IT OR LOSE IT”

Improving FlexibilityImproving FlexibilityMost athletes follow a routine of stretching exercises to

increasemuscle flexibility. Flexibility is crucial for athletes

participating in sport that involves muscled that are put through a wide

range of motion.

Contrary to popular belief, stretching before a workout does not decrease the occurrence of injury. The warm-up, not stretching, performed before the activity is the important deterrent for injury.

Stretching offers more long term benefits by maintaining flexibility. Flexibility at the joint decreases the risk of injury

Flexibility PhysiologyFlexibility PhysiologyMuscle spindles, located within muscle cells, protect the muscle from injury. They respond to changes in muscle or tendon tension by sensing how far and fast a muscle is being stretched and, when activated, produce a stretch reflex. This reflexive action causes the muscle to contract to prevent overstretching the joint. Also located within the muscle tendon is another sensor called the golgi tendon organ (GTO), which responds to changes in muscle length by sensing how much tension is being placed on the tendon. The GTO differs from the muscle spindle in that, when activated, it relaxes the antagonist muscle.

A number of factors can affect flexibility:

• condition of joint ligaments (loose-tight)• body composition – fat may act as a “wedge” • girls are more flexible than boys• age – flexibility decreases with age• inactivity • scar tissue on skin/muscle may limit stretching at the joint

Factors That Limit FlexibilityFactors That Limit Flexibility

Warm-up with a slow jog before stretching; Work flexibility gradually;Stretch until you feel tightness not pain;Hold stretch for 15-20 seconds;Repeat stretch at least three times;Perform daily for maximum benefit;

Guidelines to Improve FlexibilityGuidelines to Improve Flexibility

Active Stretching

A range of motion generated by individual effort voluntary muscular contraction

Passive Stretching

• Range of motion is achieved with the help of an external force (partner, weight, rubber band) with no associated muscular contraction• Helps to achieve a wider range of motion

Stretching TerminologyStretching Terminology

Stretching TechniquesStretching TechniquesThere are four basic stretch techniques

Ballistic

The oldest technique is the ballistic stretch which makes use of repetitive bouncing movements. It has been virtually abandoned by almost all experts in the field due to safety concerns.Static

The static technique involves actively stretching a muscle to the point of mild discomfort by holding it in a maximal stretch for an extended period. Recommendations for the optimal holding time are varied, ranging from 10 seconds to 60 seconds.

It is a very effective, relatively safe, and popular method of stretching.

Dynamic

Dynamic stretching uses movements that mimic a specific sport or exercise in an exaggerated yet controlled manner.

Stretching TechniquesStretching Techniques

• involves slow gradual movement of the joint through its full range of motion

• involves using small intervals rather than one long pull

• first repetition over a relatively small range of motion gradually increasing the amplitude range reaching the maximum range after 10-20 movements

• process is repeated 3 – 5 times using body weight or an assisting partner

Proprioceptive Neuromuscular Facilitation

PNF stretching is an effective stretching method for increasing range of motion. It is considered to be the most effective way to increase static flexibility and is a combination of static passive stretching and isometric stretching

PNF stretching is• excellent for targeting specific muscle groups• increasing flexibility• range of movement• improves muscular strength.

Stretching TechniquesStretching Techniques

Hold – Relax

The athlete and partner assume the position for the stretch, and then the partner extends the body limb until the muscle is stretched and tension is felt. Position is held for 10 seconds.

Contract Relax

The athlete then contracts the stretched muscle for 5 - 6 seconds and the partner must resist all movement.

Hold Relax with Opposing muscle Contraction

The muscle group is relaxed, then immediately and cautiously pushed past its normal range of movement for about 30 seconds. Allow 30 seconds recovery before repeating the procedure 2 - 4 times.

PNF stretching combines muscle contraction and relaxation with passive and partner-assisted stretching in three phases:

PNF StretchingPNF Stretching