Podcast
Questions and Answers
What is the first step in individualizing training according to the principles outlined?
What is the first step in individualizing training according to the principles outlined?
Which factor is NOT mentioned as influencing individual training adaptations?
Which factor is NOT mentioned as influencing individual training adaptations?
During the training program development, what aspect should be evaluated last?
During the training program development, what aspect should be evaluated last?
What is a critical reason for implementing the principle of individualization in training?
What is a critical reason for implementing the principle of individualization in training?
Signup and view all the answers
Which of the following best describes the purpose of fitness testing and functional assessment in training?
Which of the following best describes the purpose of fitness testing and functional assessment in training?
Signup and view all the answers
The number of days devoted per week to training types should be based on what?
The number of days devoted per week to training types should be based on what?
Signup and view all the answers
What type of factors could lead to different adaptations among players during training?
What type of factors could lead to different adaptations among players during training?
Signup and view all the answers
Which training principle emphasizes the need for tailored programs for different athletes?
Which training principle emphasizes the need for tailored programs for different athletes?
Signup and view all the answers
What is a primary focus of the principle of reversibility in training?
What is a primary focus of the principle of reversibility in training?
Signup and view all the answers
Which component of physical fitness specifically refers to the body's ability to resist fatigue during prolonged activity?
Which component of physical fitness specifically refers to the body's ability to resist fatigue during prolonged activity?
Signup and view all the answers
Which principle emphasizes the importance of varying workout types and intensity to improve fitness?
Which principle emphasizes the importance of varying workout types and intensity to improve fitness?
Signup and view all the answers
What role does body composition play in physical fitness?
What role does body composition play in physical fitness?
Signup and view all the answers
What is the recommended frequency and duration for good cardiovascular fitness?
What is the recommended frequency and duration for good cardiovascular fitness?
Signup and view all the answers
How does flexibility most significantly contribute to fitness?
How does flexibility most significantly contribute to fitness?
Signup and view all the answers
What effect does resistance training have on muscular adaptations?
What effect does resistance training have on muscular adaptations?
Signup and view all the answers
In what way does the principle of overload contribute to fitness development?
In what way does the principle of overload contribute to fitness development?
Signup and view all the answers
What is required for muscle improvement under the Principle of Progressive Overload?
What is required for muscle improvement under the Principle of Progressive Overload?
Signup and view all the answers
Which method can be used to achieve progression in training?
Which method can be used to achieve progression in training?
Signup and view all the answers
What indicates successful adaptation in training?
What indicates successful adaptation in training?
Signup and view all the answers
What is the minimum requirement to maintain a certain level of endurance adaptation?
What is the minimum requirement to maintain a certain level of endurance adaptation?
Signup and view all the answers
What is typically experienced when an individual hits a plateau in training progress?
What is typically experienced when an individual hits a plateau in training progress?
Signup and view all the answers
In terms of training adaptation, what does a lower level of lactate (La) indicate?
In terms of training adaptation, what does a lower level of lactate (La) indicate?
Signup and view all the answers
What should be monitored when a training program shows signs of retrogression?
What should be monitored when a training program shows signs of retrogression?
Signup and view all the answers
Which of the following actions may be warranted when an athlete experiences a plateau in performance?
Which of the following actions may be warranted when an athlete experiences a plateau in performance?
Signup and view all the answers
What does the acronym SAID stand for in relation to training principles?
What does the acronym SAID stand for in relation to training principles?
Signup and view all the answers
Which statement regarding interval training is correct?
Which statement regarding interval training is correct?
Signup and view all the answers
How may combination training affect anaerobic athletes?
How may combination training affect anaerobic athletes?
Signup and view all the answers
Which method is NOT typically used to achieve overload in metabolic systems?
Which method is NOT typically used to achieve overload in metabolic systems?
Signup and view all the answers
What is a primary concern when using combination training?
What is a primary concern when using combination training?
Signup and view all the answers
To what does the principle of specificity refer?
To what does the principle of specificity refer?
Signup and view all the answers
What aspect of maximal oxygen uptake is primarily significant?
What aspect of maximal oxygen uptake is primarily significant?
Signup and view all the answers
Which statement about metabolic specificity is correct?
Which statement about metabolic specificity is correct?
Signup and view all the answers
Study Notes
Training Principles and Adaptations
- Students should understand basic training principles
- Students should be able to develop training programs demonstrating knowledge of bioenergetics and metabolism
- Students should be able to apply training principles to program development
General Principles of Training: Principle of Individualization
- Individualizing training programs begins with matching the participant's sport or fitness goals to the sport
- Evaluate each individual participant
- Create a periodization sequence for general, specific preparation, competitive, and transition phases
- Develop a training format that dictates the number of days per week for each type of training or energy system stressed
- Determine training load (distance, workload, repetitions) relative to the individual's evaluation
General Principles of Training: Principle of Specificity
- Any training program should start with defining the goal.
- The training program should emphasize the physiological systems most relevant to the given sport.
- Training adaptations are highly specific to the type of activity, training volume, and intensity.
- SAID principle (Specific Adaptation to Imposed Demands) is relevant
Metabolic Specificity of Training
- Metabolic Specificity of Training
- Interval Training
- Combination Training
Interval Training
- Interval training emphasizes bioenergetic adaptations for more efficient energy transfer within metabolic pathways
- Allows for accomplishing more training at higher intensities
- Difficult to establish definitive work-to-rest ratios
Combination Training
- Adds aerobic endurance training to enhance recovery (recovery primarily relies on aerobic mechanisms) in anaerobic athletes
- May reduce muscle girth, strength, speed, and power-related performance in some sports
General Principles of Training: Principle of Overload
- Overload of metabolic systems can be achieved in one of two ways:
- Manipulating time and distance
- Monitoring lactic acid levels.
- Maximal oxygen uptake is more a cardiovascular than a metabolic variable.
General Principles of Training: Principle of Progressive Overload
- Must increase demands on the body to make improvements
- Muscle overload: muscles must be loaded beyond normal loading for improvement
- Progressive training: as strength increases, resistance/repetitions must also increase to further increase strength
The Time or Distance Technique
- Includes continuous and/or interval training
- Long Slow Distance (LSD) workout: Continuous aerobic training session at a steady pace for extended time/distance
- Fartlek Workout: Combines continuous running demands with anaerobic demands of sporadic speed intervals
- Interval Training: Selected work interval (distance/time), target time, and predetermined recovery period before the next repetition
General Principles of Training: Principle of Progression
- Progression can be achieved by increasing distance/workload, decreasing time, increasing repetitions/sessions, decreasing relief interval, or changing workout frequency
- The key to successful progression is an increase in intensity and total training volume
- Progression should be gradual
General Principles of Training: Adaptation
- Adaptation is evident when a given distance/workload can be covered faster with equal or lower perception of fatigue or exertion
- This may also occur with less physiological disruption (lower La values) and faster recovery
Neuromuscular Adaptations to Resistance Training
- Muscle function: increased strength, endurance, and power
- Muscle size/structure: increased whole muscle cross-sectional area, muscle fiber cross-sectional area, and myofibril protein content
- Connective tissue: Increased collagen synthesis and stiffness
- Neural adaptations: increased motor unit recruitment, synchronization, and decreased Golgi tendon organ reflex
- Metabolic adaptations: increased glycogen, phosphcreatine (PC), and creatine phosphokinase (CPK)
General Principles of Training: Maintenance
- Once a specific level of endurance adaptation is achieved, it can be maintained with the same or reduced work volume
- One day per week may suffice for short periods (e.g., one-week vacation) if intensity is maintained
General Principles of Training: Retrogression/Plateau/Reversibility
- Individuals may fail to improve or regress during training
- Pattern of non-improvement warrants checking for overtraining
- A shift in training emphasis or more easy days might be necessary
Causes of plateau/retrogression/reversibility
- Too much time on same workout/equipment/environment
- Inadequate or excessive competition
General Principles of Training: Principle of Reversibility
- "Use it or lose it": Detraining reverses all gains
Basic Training Principles - Components of Physical Fitness
- 4 Components of Physical Fitness:
- Muscular Strength
- Cardiovascular Endurance
- Flexibility
- Body Composition
Muscular Strength/Endurance
- Muscular strength is the capacity to exert force against resistance. Resistance training is the most efficient way to increase strength quickly
- Muscular Endurance is the body's ability to sustain prolonged activity; it can be improved by using moderate loads and by progressively increasing repetitions.
Body Composition
- Amount of body fat and muscle mass; affects sporting performance.
Flexibility
- Range of motion (ROM) possible in a joint or series of joints; good ROM increases resistance to muscle soreness.
Basic Exercise Principle: FITT Principle
- F- Frequency: number of times per week
- I- Intensity: level of exertion
- T- Time: workout duration
- T- Type: type of workout
Exercise training recommendations - Aerobic/Resistance/Flexibility/Balance
- Recommendations for types of exercise, intensity, duration, frequency, and progression for aerobic/resistance/flexibility/balance training
Cardiovascular Disease and Exercise Capacity
- Designing aerobic exercise programs for cardiac patients should consider:
- Specific pathophysiology of the disease
- Mechanisms limiting exercise performance
- Individual differences in functional capacity
Six conditions precluding cardiac patients from resistance training
- Unstable angina
- Uncontrolled arrhythmias
- Left ventricular outflow obstruction
- Recent history of heart failure (CHF)
- Severe valvular disease/hypertension
- Poor left ventricular function/exercise capacity
Activity 1 (10-minutes)
- Check comprehension
- Questions may be included for evaluation
FITT Principle Regimens
- Flexibility
- Muscular Strength
- Cardiovascular Conditioning
Stimulating Muscular Adaptations through Resistance Training
- Strength: High loads, few repetitions, full recovery
- Muscle Size: Moderate loads, high volume, short/moderate rest periods
- Muscular Endurance: Low intensity, high volume, little recovery
Alteration of Muscle Fiber Types
- Endurance/Resistance training promotes a fast-to-slow shift in skeletal muscle fiber types
- Shift is often small; generally results in conversion of Type IIx fibers to Type IIa fibers
References
- Wilmore, Costill, Kenney (2008) Physiology of Sport and Exercise
- Plowman, Smith (1997) Exercise Physiology for Health, Fitness, and Performance
Studying That Suits You
Use AI to generate personalized quizzes and flashcards to suit your learning preferences.
Related Documents
Description
This quiz covers fundamental training principles and adaptations relevant to sports and fitness program development. Students will explore concepts such as individualization, specificity, and the importance of bioenergetics in designing effective training plans. Engage with essential training strategies to enhance performance and meet individual goals.
