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Principles of Training

Principles of Training. The F.I.T.T. Principle. Frequency depends on age, conditioning, competitive aspirations, other commitments. Intensity can be prescribed based on VO2 max, the Borg scale, percentage of maximal heart rate (60%-90%), Karvonen method (heart rate reserve)

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Principles of Training

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  1. Principles of Training

  2. The F.I.T.T. Principle Frequency depends on age, conditioning, competitive aspirations, other commitments

  3. Intensity can be prescribed based on VO2 max, the Borg scale, percentage of maximal heart rate (60%-90%), Karvonen method (heart rate reserve) Weight training intensity usually a percentage of 1 rep-maximum (RM) – the amount of weight an individual can lift for one repetition Heart Rate reserve Maximal heart rate (MHR) – Resting Heart rate (RHR)

  4. Type depends on... extent to which each energy system is used Skill specific vs. Strength and endurance

  5. Time Depends on previous conditioning and overall goals Usually 20-60 minutes however experienced athletes may need to train longer Lifestyle also a factor

  6. The Role of Energy Systems in Training The anaerobic alactic system (ATP-PC) Takes on the form of interval training, need solid aerobic base to train Each rep less than 10 sec thereby depleting ATP-CP stores, need sufficient time to regenerate stores Recovery time 5 or 6 times work itself, no more than 60 seconds of work per set (ie. 6 bursts of 10 seconds)

  7. The Role of Energy Systems in Training The anaerobic lactic system (glycolysis); Need solid aerobic base Repetitions between 10 seconds and 2 minutes Recovery between reps and sets can be sped up by using gentle aerobic activity as it reduces LA buildup

  8. The Role of Energy Systems in Training Aerobic; Continuous, steady-state exercise 20+ minutes aerobic interval training involves less intense work period than the other two systems

  9. Over Training Acute • muscle worked to exhaustion traumatic orthopedic injury • body exhausted after bout glycogen depleted sympathetic response elevated cortisol levels increase

  10. Over Training Chronic • muscle becomes weaker over time orthopedic overuse injury • body becomes weaker over time glycogen depleted over time, Parasympathetic response, Increased cortisol levels

  11. Increased resting blood pressure Increased resting heart rate Decreased maximal power output Decreased sports performance Decreased maximal blood lactate concentrations Slower recovery after exercise Weight loss Stone, M.H., Keith, R.E., Kearney, J.T., Fleck, S.J., Wilson, G.D. and Triplett, N.T. Overtraining: A Review of the Signs, Symptoms and Possible Causes. The Journal of Applied Sports Science Research 5:35-50, 1991. Decreased appetite Decreased desire to exercise Increased irritability and depression Increased incidence of injury Increased incidence of infection Signs of Overtraining

  12. Monitoring Overtraining • Take your pulse upon wakening before getting out of bed for several days to establish a baseline. Have an easy or short workout if your morning heart rate is greater than 5% of your baseline. Take the day off of training if your morning heart rate is greater than 10% above baseline.

  13. Glutamine/Glutamate Ratio and Overtraining • GN/GT ratio >5.88 = Normal • GN/GT ratio >3.58 <5.88 = Adaptation • GN/GT ratio <3.58 for <2 weeks = Over Reaching • GN/GT ratio <3.58 for >2 weeks = Over Training Lon Kilgore, Ph.D., Midwestern State University, Exercise Science Laboratories and USA Weightlifting Regional Development Center, Wichita Falls, Texas.

  14. Hormonal Fluctuation Model • A higher testosterone to cortisol ratio correlates with increases of maximal strength performance • 30% drop in Testosterone/Cortisol Ratio is proposed to be too extreme for effective recovery of performance after training • Changes of less that 10% in Testosterone/Cortisol Ratio is proposed to be too small and lead to lesser performance improvements • Performance should be optimal if period of training can be adjusted to lower T/C ratio between 10-30% that is followed by a period of recovery. Hakkinen KA, Pskarinen A, Alen M, Kau hanen H, Komi PV (1987). Relationships between training volume, physical performance capacity, and serum hormone concentrations during prolonged training in elite weight lifters. International Journal of Sports Medicine, 8 (suppli): 61-65.

  15. More Principles of Training The Principle of Overload The Principle of Progression The Specificity Principle The Principle of Individual Differences The Principle of Reversibility The Principle of Diminishing Returns ***Define each principle of training***

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