Principles of Exercise Training

1. chapter 8 Principles of Exercise Training

2. Learning Objectives • Learn the differences between muscular strength, power, and endurance • Examine how strength is gained through resistance training • Find out how specific types of aerobic and anaerobic training can improve performance • Discover techniques to monitor changes in training

3. Terminology Strength is the maximal force a muscle group can generate Power is the rate of performing work Power = force x distance / time Muscular endurance is the capacity to sustain repeated muscle actions or a single static contraction

4. An Isokinetic Testingand Training Device © Tom Roberts

6. Aerobic Power • The rate of energy release by cellular metabolic processes that depend on the involvement and availability of oxygen • Maximal aerobic power is the maximal capacity for aerobic resynthesis of ATP

7. Anaerobic Power • The rate of energy release by cellular metabolic processes that function without the involvement of oxygen • Maximal anaerobic power is the maximal capacity of the anaerobic system to produce ATP

8. General Principles of Training • Individuality: any training program must consider the specific needs and abilities of the individual for whom it is designed • Specificity: adaptations to training are highly specific to the nature of the training activity and should be carefully matched to an athlete’s specific performance needs • Reversibility: training programs must include a maintenance plan to ensure that the gains from training are not lost • Progressive overload: the training stimulus must be progressively increased as the body adapts to the current stimulus • Hard/easy: programs must alternate high-intensity workouts with low-intensity workouts to help the body recover and achieve optimal training adaptations • Periodization: the gradual cycling of specificity, intensity, and volume of training to achieve peak levels of fitness for competition

9. Resistance Training Programs Training Needs Analysis • Muscle groups to be trained • Type of training • Energy systems to be trained • Sites of concern for injury prevention

10. Designing Resistance Training Programs: Things to Decide • Exercises that will be performed • Order in which they will be performed • Number of sets for each exercise • Rest periods between sets and exercises • Intensity (amount of resistance), number of repetitions, and velocity of movement

12. Periodization for Resistance Training

14. Types of Resistance Training • Static-contraction (isometric) resistance training • Free weights • Eccentric training • Variable-resistance training • Isokinetic training • Plyometrics • Electrical stimulation training

15. Variation in Strength Relative to the Angle of the Elbow During the Two-Arm Curl

16. A Variable-Resistance Training Device © Human Kinetics

17. Plyometric Box Jumping

18. Resistance Training Programs Key Points • Low-repetition, high-resistance training enhances strength development • High-repetition, low-resistance training optimizes muscular endurance • Periodization is important to prevent overtraining and burnout • A typical periodization cycle has 4 active phases, each emphasizing a different muscular fitness component, plus an active recovery (continued)

19. Resistance Training Programs (continued) Key Points • Resistance training can use static or dynamic contractions • Eccentric training appears to be essential to maximizing hypertrophy • Electrical stimulation can be successfully used in rehabilitating athletes

20. Anaerobic and Aerobic Power Training Programs • Programs are designed along a continuum • Anaerobic power is represented by the ATP-PCr system and anaerobic glycolytic system, while aerobic power is represented by the oxidative system

22. Variables to Manipulate for Interval Training • Rate of the exercise interval • Distance of the exercise interval • Number of repetitions and sets during each training session • Duration of rest or active recovery interval • Type of activity during the active recovery interval • Frequency of training per week

23. Blood Lactate Concentration in a Single Runner After a Single Set of 5 Repetitions of Interval Training at 3 Different Paces

24. Types of Training • Interval training • Continuous training • Interval-circuit training

25. Anaerobic and Aerobic Power Training Key Points • Training programs are designed to train one or more of the three metabolic energy systems • Interval training consists of repeated bouts of high- to moderate-intensity exercise interspersed with periods of rest or reduced-intensity exercise • Exercise intensity and recovery rate can be monitored with a heart rate monitor • Interval training is appropriate for all sports (continued)

26. Anaerobic and Aerobic Power Training (continued) Key Points • Continuous training has no rest intervals and can vary from LSD training to high-intensity training • Fartlek training is an excellent activity for recovering from several days of more intense exercise • Interval-circuit training combines interval training and circuittraining into one workout