KINE2010 Lecture 4

Exam Performance Reflection

  • Question: How do you feel about your performance on Exam 1?

  • Options:

    • A. I’m happy with my score

    • B. I wish I would have studied more

    • C. I did okay, but I will do better next time

    • D. It is what it is

    • E. I’m just happy we didn’t have labs last week

iClicker Questions

  • Question 2: Which bird is the best at weightlifting?

  • Response related to a humorous or engaging aspect of the lecture, potentially leading into the examination of physical training through a light-hearted question.

Understanding Types of Training

  • Question 3: Do you know the difference between Powerlifting vs. Weightlifting vs. Bodybuilding?

  • Options:

    • A. Yes

    • B. No

    • C. I think I do

    • D. I know 2 out of 3

    • E. I have no idea

Types of Muscle Training

  • Chapters Covered: Chapters 6-7 and Extra Reading

Purpose of Training

  • Definition: Training is the process of preparing an athlete physically, technically, psychologically, or theoretically for the highest level of performance.

  • Important Factors for Training:

    1. Athlete: Individual characteristics and goals drive the training process.

    2. Goal: Targets of training must be clearly set.

  • Manipulable Factors: Many variables influence training outcomes.

Variables We Can Manipulate

  • Exercise Choice & Order of Exercise: Important in structuring training sessions effectively.

  • Volume: The total number of sets and repetitions performed during workouts.

  • Intensity: Measured by the amount of weight or resistance, often expressed as a percentage of the one-rep maximum (1RM) or using the Rate of Perceived Exertion (RPE).

  • Rest Period: The duration of rest between sets and exercises.

  • Volume-Load: Calculated as combined sets x weights x resistance.

  • Frequency: The frequency of training sessions expressed per time frame (days, weeks, months).

Variables We CANNOT Manipulate

Principles of Training

  • There are six foundational principles of training that cannot be altered, and they are essential for effective programming and prescription.

    1. Principle of Individuality: "Everyone is different"; training adaptations and responses vary among individuals.

    2. Principle of Specificity: Adaptations will occur based specifically on the type of training stimulus applied.

    3. Principle of Overload: Adaptations through training occur by applying exercise-induced stress; this is the first step towards muscle growth.

    4. Principle of Progression: To achieve continuous adaptations, the training stimulus must increase consistently over time.

    5. Principle of Diminishing Returns: As an athlete approaches their potential, the performance improvements become less pronounced and may reach a plateau.

    6. Principle of Reversibility: If the training stimulus is removed or stopped for an extended period, performance levels will decline, a phenomenon known as detraining.

Types of Training Goals

  • Overview: Training interventions are influenced by (1) the individual athlete and (2) their specific goals, which helps to determine the best training methods to utilize.

  • Types of Goals Include:

    • Hypertrophy

    • Strength

    • Power

    • Muscular Endurance

    • Athletic Performance

    • Comparisons of Powerlifting, Olympic lifting, and Bodybuilding.

Hypertrophy Training

  • Definition: Hypertrophy refers to growth by size.

  • Common Goal for Training: This is often the primary objective for many athletes.

  • Timing: Recommended duration for focused hypertrophy training is typically between 4 to 8 weeks.

  • Program Design Considerations:

    • Intensity: Moderate to heavy, usually within the range of 67-85% of 1RM.

    • Volume: High, typically 3-6 sets of 6-12 repetitions.

    • Rest: Short rest periods of 30-90 seconds between sets.

Strength Training

  • Definition: Strength is defined as the ability to exert force to overcome or resist a load.

  • Objective: The goal of strength training is to increase maximal strength.

  • Overload Concept: Greater overload translates to greater training adaptations.

  • Timing: Strength gains can be observed as quickly as one week of proper training.

  • Program Design Details:

    • Intensity: Heavy, generally above 85% of 1RM.

    • Volume: Low to moderate, recommended 2-5 sets of 2-6 repetitions.

    • Rest: Longer rest periods of 2-5 minutes between sets.

Power Training

  • Definition: Power is described as the capacity to overcome resistance rapidly; essentially, it is the ability to produce force at higher velocities.

  • Characteristics: It is a blend of strength and speed—expressed as force production combined with movement velocity yielding peak power.

  • Common References: Often referred to as explosiveness in training contexts.

  • Design Parameters:

    • Intensity: Light to moderate, typically 30-60% of 1RM.

    • Volume: Moderate, with a range of 3-6 sets of 3-6 repetitions.

    • Rest: 2-5 minutes of rest between sets is standard.

Muscular Endurance

  • Definition: Muscular endurance refers to the ability to perform submaximal muscle contractions over an extended period.

  • Goal: The primary aim is to enhance local muscular endurance, work capacity, and resistance to fatigue.

  • Program Design Features:

    • Intensity: Generally light, less than 65% of 1RM.

    • Volume: High volume, often including 2-3 sets of 15-25 repetitions.

    • Rest: Minimal, usually less than 30 seconds between sets.

Adjusting Based on Training Goals

  • Overview of Adjustment Methods:

    • Choice of Exercise: Variations, modifications, and equipment tailored to individual needs.

    • Order of Exercise: Organized from complex to simple exercises for effective training sequencing.

    • Volume: Adjusted from low to high based on training goals, affecting reps and sets.

    • Intensity: Manipulated based on percentages relative to individual capabilities.

    • Rest Periods: Short to long, depending on the goal and phase of training.

    • Volume-Load: Total work completed must be accounted for in programming.

    • Frequency: Weekly training splits must consider all aspects impacting training.

Exercise Choice Variations

  • Variations: Include various exercises achieving similar objectives.

  • Factors Influencing Exercise Choice:

    • Available Equipment: Reflects access and capabilities.

    • Unilateral vs. Bilateral Exercises: The choice may depend on individual needs or limitations.

    • Modifications: Adjustments made to accommodate athletes’ mobility and injury history.

Exercise Choice by Movement

Types of Training

  • Isometric Training:

    • Characteristics: Muscle length remains unchanged during contraction.

    • Benefits: Increases muscle tension and intra-abdominal pressure (IAP).

    • Drawbacks: Nonfunctional strength development and potential blood pressure concerns.

  • Isotonic Training:

    • Characteristics: Muscle length changes during contraction.

    • Types: Involves both eccentric (lengthening) and concentric (shortening) phases with load maintained constantly.

Equipment Considerations

Types of Equipment

  • Barbells: Different types include Weightlifting Bar, Powerlifting Bar, Olympic Bar, Safety Bar, Curl Bar.

    • Pros: Can be loaded heavily, versatile for various exercises, and effective for axial loading.

    • Cons: Not suitable for unilateral work, often seen as intimidating.

    • Standard Weight: Typically around 45 lbs (20 kg).

  • Dumbbells: Available in Adjustable, Rubber, and Neoprene varieties.

    • Pros: Easily accessible and effective for unilateral loading.

    • Cons: Potential danger if used incorrectly and limited load options.

  • Kettlebells: Varieties include Competition Bells, Cast Iron, and Vinyl types.

    • Pros: Unique shapes that improve stability; portable and accessible.

    • Cons: Potential intimidation due to unfamiliarity in use.

  • Medicine Balls: Includes Reactive and Nonreactive types.

    • Pros: Great for power exercises and convenient for travel.

    • Cons: Require adequate space, risk of accidents from improper use.

  • Resistance Bands: Types include Loop Bands, Therabands, and Resistance Cords.

    • Pros: Ideal for prehab and rehab.

    • Cons: Inconsistent resistance and susceptible to breaking.

  • Cable Machines: Types include Stack-weight, Single-pulley, Double-pulley, and Keiser Air Resistance.

    • Pros: Useful for unilateral exercises and eccentrics.

    • Cons: Generally more expensive and potentially intimidating.

  • Weight Machines: Used for cardio and single-joint isolation.

    • Pros: Accessible for all levels; restrict movement to ensure safety.

    • Cons: Load restrictions may limit progression e.g., 5-10 lbs increments.

How to Effectively Reach Training Goals

  • Key Variables for Manipulation:

    • Choice of Exercise: Effective variations and adaptations.

    • Order of Exercise: Complex tasks before simple.

    • Volume and Intensity: Adapt engagement levels progressively.

    • Rest Periods: Adjusting between sets based on goals.

    • Volume-Load and Frequency: Ensure total engagement aligns with the training cap.

Ordering Exercises: General Guidelines

  • Organize workouts:

    • Complex to Simple: Start with more complex activities and reduce complexity in following exercises.

    • Power > Core > Assistance/Auxiliary: Structure workouts to prioritize power and compound movements before auxiliary work.

    • Fast to Slow: Fast-paced exercises should start followed by slower movements.

    • Most to Least Fatiguing: Order by expected fatigue levels.

Frequency of Training

  • Defining Frequency: Refers to the number of workouts performed weekly.

  • Effective Training Frequency: Ranges from 2 to 5 times weekly.

  • Considerations Influencing Frequency:

    • Schedule Availability: Personal time commitments.

    • Length of Workout: Related to the type of split employed in training.

Frequency of Exercise: Workout Splits

  • Categorization of Splits: Based on either (1) muscle group focus or (2) movement focus.

  • Common Formats:

    • Alternating heavy and light days.

    • Circuit training.

    • Pyramid training.

    • Supersets (agonist/antagonist).

    • Compound sets (agonist/agonist).

    • High-Intensity Interval Training (HIIT).

Comprehensive Overview of Training Variables

  • Manipulable Variables:

    • Choice of Exercise

    • Order of Exercise

    • Volume

    • Intensity

    • Rest Period

    • Volume-Load

    • Frequency

  • Unchangeable Factors:

    • Individuality

    • Specificity

    • Overload & Progression

    • Diminishing Returns

    • Reversibility

Group Activities

  • Objective: Collaborate in groups of 5-6 members.

  • Task:

    • Introduce each member and take note of their full names.

    • Each group will receive a "client" case.

    • Analyze the client's training testimonial and answer related questions regarding their training prescription.

    • Engage in discussion of various approaches as time permits.

Reminders

  • Turn in the Activity Worksheet before leaving.

  • Upcoming Quiz 4: Due on Friday at 11:59 PM.

  • This Week's Lab Lesson: Focus on Upper Body Pull, including Pull-Ups and Barbell Rows.