Chapter 10 - Principles of Exercise Training

muscular strength

• maximal force that a muscle or muscle group can generate

• 1 repetitioin maximum

maximal force that a muscle or muscle group can generate

• static strength

• dynamic strenght (varying by speed and joint angle)

1-repetition maximum (1RM)

maximal weight that can be lifted with a single effort

• start with a proper warm-up

• add weigth until only one repetition can be performed

muscular power

• rate of performing work

• more important than strength for many activities

• field tests are not very specific to power

• typically measured with electronic devices

rate of performing work

• explosive aspect of strength

• power = force x (distance/time)

muscular endurance

• The capacity to perform repeated muscle contractions or sustain a single contraction over time

• number of repetitions at given % 1RM

• increased through gains in muscle strength and changes in local metabolic and cardiovascular function

aerobic power

• rate of energy release by oxygen-dependent metabolic processes

• maximal aerobic power

maximal aerobic power

maximal capacity for aerobic resynthesis of ATP

• synonyms: aerobic capacity, maximal O2 uptake, VO2 max

• Primary limitation: cardiovascular system

• testable in lab or estimable from variety of field tests

anaerobic power

• rate of energy release by oxygen-independent metabolic processes

• maximal anaerobic power

maximal anaerobic power

maximal capacity of anaerobic systems to produce ATP

• also known as anaerobic capacity

• maximal accumulated O2 deficit test

• critical power test

• Wingate anaerobic test

General principles of training

1. Principle of Individuality

2. Principle of Specificity

3. Principle of Reverseability

4. Principle of Progressive Overload

5. Principle of Variation

Principle of Individuality

• not all athletes are created equal - individual to the person

• genetic affects performance

  • ex: muscle fiber types

• variations exist in cell growth rates, metabolism, and cardiorespiratory and neuroendocrine regulation

• Individual variation explains the high vs. low responders

• having the “right tools” = significant gains

Principle of Specificity

• exercise adaptations are specific to mode and intensity of training

• training programs must stree that most relevant physiological systems for a given sport

• training adaptations are highly specific to type of activity, training volume, and intensity

• sports releated or not

• ultimate goals, what they haven’t done before

Principle of Reversibility

• use it or lose it

  • if you don’t do at least what you were doing before

• training improves strength and endurance

• Detraining reverses gains

• 6-8 weeks to see measureable changes

  • losing progress happens quicker

• reasons: gave up, injured

Principle of Progressive Overload

• must increase demands on body to make further improvements

• muscle overload

• progressive training

muscle overload

muscles must be loaded beyond normal (current) loading for improvement

progressive overload

as strength increases, resisitance or repetitions must increase to further increase strength

Principle of Variation

• also called the principle of periodization

  • map out what they’re going to do

  • a lot of time needed

• systematically changes one or more variables to keep training challenging

  • intensity, volume, and/or mode

  • increase volume, decrease intensity

  • decrease volume, increase intensity

• macrocyles are composed of mesocycles

3 variables that can be change in the Principle of Variation

• intensity

• volume

• mode

Strength, Hyperotrophy, and Power

• should involve concentric (CON), eccentric (ECC), and isometric contractions

• exercise order matters

• rest period are based on experience

Should involve concentric (CON), eccentric (ECC), and isometric contractions

• CON strength is maximized by iclusion of ECC

• ECC benefits action-specific movements

Exercise order matters

• large muscle groups before small, multipoint before single, high intensity before low

Rest period are based on experience

• the more you do the better you get at it

• nove, intermediate lifters: 2-3 minutes between sets

• advanced lifters: 1 - 2 minutes between sets

Static-Contraction Resistance

• muscle force without muscle shortening

• also called isometric training

• early promise

• ideal for immobilized rehab situations

Free weights

• constant resistance (harder)

• tax muscle extremes but not midrange

• recruit support and stabilizing muscles

• are better for advanced weightlifters

Machines

• easier

• may involves variable resistance

• are safer, easier, more stable, better for novices

• limi recruitment to target muscle groups

dynamic eccentric training

• emphasis on ECC phase of contraction

• early ECC vsCON research equivocal

• more support from recent studies

emphasis on ECC phase

• in this phase, muscle’s ability to resist force is greater than with CON training

• theoretically produces more strength gains vs. CON

More support from recent studies

• ECC + CON workouts maximize strength gains

• ECC is important for muscle hypertrophy

Variable-resistance training

• resistance decreases in weakest ranges of motion, increases in strongest ranges

• muscles work against higher percentage of its capacity at each point in range of motion

• serves as the basis for several popular machines

isokenetic training

• movement at a constant speed

• resistance from electronics, air, or hydraulics

• theoretically, maximal contraction at all points in range of motion

movement at a constant speed

• angular velocity can range from 0 degrees/second to 300 degrees/second

• strong force is opposed by more resistance

• weak force is opposed by less resistance

plyometrics

• known as stretch-shortening cycle exercise

• proposed to bridge a gap between speed and strength training

Stretch-Shortening Cycle

• uses stretch reflex to recruit motor units

• stores energy during ECC, releases during CON

• ex: perform deep squat to jump to deep squat

electrical stimulation

• currnet passed across muscle or motor nerve

• no further evidence of further supplemental gains in healthy, training athletes

Current passed across muscle or motor nerve

• is ideal for recovery from injury or surgery

• reduces strength loss during immobilization

• restores strength and size during rehab

Core training

• proximal stability aided by distal mobility

• ex: yoga, pilates, tai chi, physioball

• may decrease likelihood of injury

• increases muscle spindle sensitivity

• core musculature contains mostly type I fibers, responds well to multiple sets and high reps

core

trunk muscles around spine and viscera

• abdominal muscles

• gluteal muscles, hip girdle

• paraspinal, other acessory muscles

anaerobic and aerobic power training

• train-sport specific metabolic systems

• design programs along a continuum from short springs to long distances

Design programs along a continuum from short springs to long distances

• sprints: ATP-PCr, 15 seconds (anaerobic)

• long sprint, middle distance: glycolytic, 2 minutes (anaerobic)

• long distance: oxidative, make the must efficient (aerobic)

Group Exercise Training

• variety of options for cardiovascular, strength, and flexibility training

• equivalent health benefits

  • increased HDL, lean muscle mass

  • decreased fasting glucose, LDL, triglycerides, fat mass

  • improved satisfaction, enjoyment, motivation

Interval training

• repeated bouts of high/moderate intensity interspersed with rest or reduced intensity

  • more total exercise performed by breaking into bouts

  • improved glucose control, insulin sensitivity, and endothelial function

  • sets, reps, time, distance, frequency, interval, rest

• appropriate for all sports and activities

• example:

  • set 1: 6 × 400 m at 75 seconds (90 second slow jog)

  • set 2: 6 × 800 m at 180 second (200 second jog-walk)

Factor change in internval training

• sets

• reps

• time

• distance

• frequency

• intervalrest

With interval training for a given sport first choose the mode and then adjust:

• rate of exercise internval

• distance of exercise interval

• number of repeition and sets per training session

• duration of rest and active recovery

• types of activity during active recovery

• type of activity during active recovery

• frequency of training per week

exercise interval intensity

• determined by duration/distance or % HR max

• duration and distance more practical

• % HR max a better index of physiological stress

• heart rate monitors helpful for recording HR for duration of workout

Duration and distance more practical

• one method: use best time at set distance and adjust duration by desired intentiy

• intensity depends on fitness, sets, reps, and so on

• ATP-PCr system training

• Anaerobic glycolytic training

• Aerobic oxidative training

ATP-PCr system training

about 90% - 98% intensity

Anaerobic glycolytic training

about 80% - 95% intensity

Aerobic oxidative training

about 75% - 85% intensity

Distance of the interval

• determined by requirements of activity

• sprint training: 30 to 200 m (even 400 m)

• distance training: 400 to 1500+ m

repetitions and sets per session

• largely sport specifc

• short, intense intervals → more repetitions and sets

• longer intervals → fewer repetitions and sets

duration of rest interval

• dependent on how rapidly athlete recovers

• for active recovery between sets, HR < 120 beats/min

dependent on how rapidly athlete recovers

• based on HR recovery (fitness and age dependent)

• < 30 years: HR should drop to 130 - 150 beats/min

• >30 years: substract 1 beat for every year over 30

activity during rest interval

• Exercise intensity increases → recovery intensity decreases

• with better fitness, intensity increases or rest duration decreases

• land training: slow or rapid walk or jog

• swimming: slow swimming or total rest

frequency of training

• dependent on the purpose of interval training

• world-class runner: 5-7 times per week

• swimmers: interval training every workout

• team sports: 2-4 per week

continuous training

• training without intervals

• targeting oxidative, glycolytic systems

targeting oxidative, glycolytic systems

• high or low intensity

• high intensity near race (85% to 95% HR max)

• low intensity: long, slopw distance training

long, slow distance (LSD) training

• training at 60% to 80% HR max (50% to 75% VO2max)

• main objective: distance not speed

Training at 60% to 80% HR max (50% to 75% VO2max)

• popular, safe

• near race pace

Main objective: distance not speed

• 15 - 30 mi/day, 100 to 200 mi/week

• less cardiorespiratory stress

• greater joint and muscle stress (overuse injuries)

Fartlek training

• pace varied from sprint ot jog at discretion

• continuous training + interval elements (variation)

• used primarily by distance runners

  • fun, engaging, variable

  • supplement for other types of training

interval-circuit training

• combined interval and circuirt training

  • circut length 3,00 - 10,00 m

  • interval stations every 400 - 1600 m

  • stations involving strength, flexibility, or endurance

• jogging, running, or sprinting between stations

• often in park or country side

high-intensity interval training (HIIT)

• can dramatically improve aerobic capacity in untrained people

  • four to six 30 second sprints followed by 3 minute rest

  • benefits for people with busy schedules

• trained people can benefit by replacing 10% to 15% of training volume with HIIT