TRAINING PRINCIPLES AND METHODS. Brainstorm: TRAINING –Why is training important? –How do you...
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Transcript of TRAINING PRINCIPLES AND METHODS. Brainstorm: TRAINING –Why is training important? –How do you...
![Page 1: TRAINING PRINCIPLES AND METHODS. Brainstorm: TRAINING –Why is training important? –How do you know that training works? –Why are world records continuously.](https://reader036.fdocuments.us/reader036/viewer/2022070407/56649e395503460f94b2b22d/html5/thumbnails/1.jpg)
TRAINING PRINCIPLESAND METHODS
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• Brainstorm: TRAINING
–Why is training important?
–How do you know that training works?
–Why are world records continuously being broken?
–What are some of your experiences with training?
WHAT IS TRAINING?
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Who broke the 4-minute mile?
• http://www.youtube.com/watch?v=uz3ZLpCmKCM
• http://www.youtube.com/watch?v=Qdr2ZFH0mWs
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• Training: The means by which the human body is made more efficient
Depends on many variables:
–The individual (genetics, motivation, attitude, commitment, fitness level, etc.)
–The goals of the individual
–The sport/activity
–Level of competition (amateur vs professional)
–The trainer/training methods
TRAINING
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The 4 basic building blocks of any exercise plan:
Frequency
Intensity
Type
Time
These four dimensions apply and need to be addressed when devising any fitness or training program
THE F.I.T.T PRINCIPLE
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• The amount of time per week spent training
• General guidelines 3-5 times per week
• Depends greatly on the athlete’s level of fitness, athletic aspirations, and type of training
F = FREQUENCY
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• How hard the individual must work
• Usually a percentage of your max depending on the level of the athlete –Generally between 60-90% of athlete’s maximal intensity
• Aerobic Exercise –% of VO2 Max–% of Max HR–Borg Scale of Perceived Exertion–Karvonen or Heart Rate Reserve Method
• Weight Training– % of 1 Rep Max –Repetition maximum
I = INTENSITY
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• What exercises are going to be included?
• Sport/Goal specific!
• Rarely focuses on just one, usually the best programs require a combination of aerobic and anaerobic training components.
T = TYPE
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FITNESS COMPONENTS
Training for HEALTHAssists in improved health
Training for SKILL Assists in improved performance
Cardiovascular Fitness – ability of the cardiovascular system to deliver oxygen to the body
Agility – ability to change direction quickly
Flexibility – ability to move your joints over a wide range of motion
Balance – ability to keep an upright posture
Body Composition – percentage of body weight that is fat
Coordination – ability to use many body parts together
Muscular Strength – amount of force over a short period of time
Power – ability to use strength explosively
Muscular Endurance – ability of muscles to work for long periods of time
Reaction Time – time taken to start a movement
Speed – ability to move a distance in a short amount of time
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• The duration of each training session.
• 20 – 60 minutes of continuous activity is recommended
–20 min to start for beginners, then build up
–60 min or more for experienced athletes, then build up
• Depends on the person’s lifestyle and time committed to training
T = TIME
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• Most sports rely on a combination of the energy systems• Good training programs incorporate different types of
exercises to maximize the physiological adaptations to the pathways.
Review of the Pathways:
Anaerobic Alactic System (ATP-PC)
- quick burst, 10 seconds or less; explosive exercises
Anaerobic Lactic System (Glycolysis)
- between 10 seconds and 2 minutes, fuelled by glucose and glycogen
Aerobic System (cellular respiration)
- long term exercise, relies on oxygen supply
TRAINING THE ENERGY SYSTEMS
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• Anaerobic Alactic System –Interval training recommended–Reps: 10 seconds or less–Sets: 60 seconds or less Ie. 6 bursts of 10 seconds–Rest 3-10 minutes between sets to rebuild energy stores
(ATP & CP)
• Anaerobic Lactic System –Interval training recommended –Reps: 10 seconds – 2 min–Sets: 10-12 minutes–Recovery can be sped up by gently jogging or walking
as this reduces lactic acid buildup in the muscles
TRAINING THE ENERGY SYSTEMS
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TRAINING THE ENERGY SYSTEMS
• Aerobic System – Longer duration training – 20 min or more – Increase time and intensity (separately or together)
• Increase to max to increase VO2 max
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Sport Specific Training:•What would a 100m sprinter workout look like?•What would a middle distance (400 – 800m) runner’s workout look like?•What would a 1500m runner’s workout look like?•What would a high jumpers workout look like? •What would a hockey player’s workout look like?•What would a long-distance cyclist’s workout look like?
CHECK YOUR UNDERSTANDING…
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• How can the FITT Principle be put into action? • There are 6 basic training principles that complement FITT:
–The Principle of Overload
–The Principle of Progression–The Specificity Principle –The Principle of Individual Difference
–The Principle of Reversibility
–The Principle of Diminishing Returns
With your group, create a poster that summarizes the principle and include an example of what that principle would look like in a training program
EVERYONE IS RESPONSIBLE FOR KNOWING ALL PRINCIPLES!!
PRINCIPLES OF TRAINING
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• Once trainers have a foundation of theoretical training principles, they need to implement them through training methods
• Commonly used training methods: –Periodization–Concurrent Thinking–Interval Training–Fartlek Training–Resistance Training–Plyometric Training
TRAINING METHODS
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• The breakdown of year-long training to maximize performance and minimize injury and mental burnout
–Macrocycle: Break down of the year or years • Ie. off-season, pre-season, post-season; Olympics – 4
years
–Mesocycle: Break down of weeks or months • Transition period: beginning of the off-season; active rest• Preparatory period: during off-season; train to build
endurance & strength • Competition period: higher intensity; strategic and
tactical planning
PERIODIZATION
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PERIODIZATION
• Microcycle: Break down of one week leading up to a major competition
• Most intense training occurs in the first 3-4 days, decreasing to possibly rest the days before competition
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• Training all energy systems at the same time
• Different types of training simultaneously
• Great for general fitness
• Performed during the off-season for certain athletes
• Ideal for keeping variety in one’s exercise program
CONCURRENT THINKING
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• Alternating periods of intensity within a given workout
• Can benefit both anaerobic and aerobic systems
• Great for lactic acid training threshold
• Manipulates length of intense period, its intensity, length of rest, and number of repetitions
• Example: 10 km runner: 6-8 repetitions of running 1000m at 75% of max with 2 minute jogging recovery time in between
INTERVAL TRAINING
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• Means “speed play”
• Basically the same as interval, without rigid numerical control
• Athletes change variables according to terrain or how they feel
• Speed up or slow down when you want
• Example: cross-country runner may sprint uphill, recover downhill, and run at near-max on some flat stretches, or slow down on other flat stretches
FARTLEK TRAINING
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• Lifting weights is the most common form
• Weight provides resistance to muscles (Overload Principle)
RESISTANCE TRAINING
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RESISTANCE TRAINING
• Variables to consider: – Order of exercises (should move from large to small
muscle groups)– Sets– Repetitions– Rest between sets – Tempo (speed of reps)– Intensity (amount of weight lifted each rep) – Volume (total amount of weight lifted)
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• “Stretch-shortening exercises”
• Used to develop strength and power
• Exercises use a pre-stretch, or countermovement to build up muscular energy before an explosive movement releases it
PLYOMETRICS
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PLYOMETRICS
• Examples include: bounding, hopping, jumping, box jumps
• http://www.youtube.com/watch?v=9NVz2L4KJYk&feature=related
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• Mike is a senior high school basketball player wanting to improve his performance during games.–Identify three fitness components (health or skill related) that will make Mike a better player
–Identify three training principles and two training methods that you would apply to his training program and explain why you chose them
QUIZ – TRAINING PRINCIPLES
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QUIZ – TRAINING PRINCIPLES
• Jenny is a beginner at a local gym looking to improve her muscular strength. – As her personal trainer, choose two
training principles and three training methods you would apply to her fitness program and explain why you chose them.