Week 1 - Training Principles

physical activity and physical fitness

==physical activity:== any bodily movement produced by skeletal muscles, which results in energy expenditure

==physical fitness:== the ability to perform moderate to vigorous levels of physical activity without undue fatigue and the capability of manipulating such ability throughout life

  • strength, endurance, power, flexibility

  • force of velocity relates to power
      * power = rate of doing work

fitness components

  • all fitness components are linked to one another

  • musculoskeletal:

==strength:== the ability of the muscles to generate force

==maximal strength:== the ability of muscles to generate a force at a maximal capacity to move something once, not twice

==speed:== the ability of the muscles to move a limb, object, or the body rapidly power: the ability of the muscles to generate force during fast movements

  • force x velocity
  • strength x speed

==flexibility:== the ability to move a joint through its complete ROM muscular

==endurance:== the ability of a muscle group to execute repeated contractions over a period of time sufficient to cause muscular fatigue, or to maintain a specific % of the maximal voluntary contraction (MVC) for a prolonged period of time

  • systemic

==cardio-respiratory endurance:== the ability of the heart, lungs, and blood vessels to deliver oxygen to the muscles body

==composition:== the relative % of body weight that is fat and fat free tissue

==metabolic fitness:== the state of metabolic systems and variables, and their predisposition for disease

  • skill

==reactive ability:== characteristic of speed-strength as it related to strength shortening cycle; can be improved through explosive training

==reaction time:== time taken to react

==agility:== the ability to stop, start, and change the direction of the body rapidly and in a controlled manner

==balance:== the maintenance of a position without moving for a given period of time

==coordination:== the ability to perform complex movements successfully and efficiently

  • applications
      * different types of physical fitness can influence:
        * health
        * everyday function and recreation
        * sports performance
  • the principles of developing fitness are not limited to athletic performance

principles of training

  • major objective of training is to promote adaptations that will increase performance • planning and execution of training is governed by principles that ensure performance improvement is maximized

the principles

  • progressive overload
      * definition: "the gradual increase in workload over time through increased frequency, duration, and/or intensity of training"
      * application to training: to ensure continued positive adaptation (improvement), workloads must progressively be increased above existing capacity
      * how: must be able to measure aspects of training and plan to improve
        * goal setting/review, training diaries
  • specificity
      * definition: "training adaptations that are specific to the energy systems, muscles, and exercises used during training"
      * application to training: specific exercises elicit specific adaptations and, consequently specific training effects
      * how: identify energy systems (duration/intensity), muscle groups, exercises, and movement patterns used in competition and replicate in training
  • rest and recovery
      * definition: " planned periods of rest and specific strategies employed to ensure optimal recovery from training and competition"
      * application to training: to optimize fitness improvements, training must be interspersed with rest sessions and recovery activities
      * how: techniques: refueling within 30 minutes, warm-down, contrast temperatures, massage
  • reversibility
      * definition: "the progressive reduction in performance in the absence of training"
      * application to training: if we stop training or reduce training significantly, performance will decrease; need to ensure at least maintenance training to prevent detraining
      * how: schedule at least maintenance training into the training diary/periodized plan; if FC missing for more than 10 days, detraining will occur
  • peaking and tapering
      * definition: systematic reduction in training in the lead-up to competition to produce optimal performance
      * application to training: prior to competition training volume (1-2 weeks out) and then intensity (2-3 days) reduced to ensure optimal state for event; for weekly competition, taper 24-48 hours prior to event
      * how: use training diary/periodized plan to schedule reduced volume (frequency/duration) and then intensity as event approaches
  • individuality
      * definition: the difference in response/adaptation to a training stimulus between individuals
      * application to training: all individuals respond differently to training; flexibility and patience in training
      * how: adjust training volume and load progressions to suit your own ability
  • maintenance
      * definition: the minimal amount of training to prevent detraining and ensure current level of fitness is maintained
      * application to training: identify least amount of training to maintain current FC capacity; will allow more time to be spent on important FC's without wasting prior training
      * how: typically can reduce frequency or duration by 2/3 with intensity maintained to prevent detraining; use training diary to ensure intensity not decreasing

• principles indicate the likely response as a result of adding, manipulating, or removing a training stimulus; assist in the use of available training time