Principles and Methods of Training PDF

PRINCIPLES AND METHODS OF TRAINING Getting the best out of your training requires a little planning. The best training programmes are built on principles of specificity, overload, progression, moderation, tedium and reversibility. You can also use the FITT acronym to help remember th...

PRINCIPLES AND METHODS OF TRAINING Getting the best out of your training requires a little planning. The best training programmes are built on principles of specificity, overload, progression, moderation, tedium and reversibility. You can also use the FITT acronym to help remember the key things to consider when tailoring programmes for individual sporting goals. It stands for; Frequency, Intensity, Time and Type. Calculating the target zone also helps assess how much aerobic or anaerobic training you need to do to improve fitness. Just don’t forget to warm down! 1.-PRINCIPLES OF TRAINING Improving performance is not just about training, more competitors need to follow a carefully planned training programme. This programme must be systematic and take into account the demands of the activity and the needs, preferences and abilities of the performer. There are a number of principles that performers and coaches must follow if they are to fulfil their potential. By using the principles of training as a framework we can plan a personal training programme that uses scientific principles to improve performance, skill, game ability and physical fitness. Training should be matched to an individual's needs. A successful training programme will meet individual needs which are personal fitness needs based on age, gender, fitness level and the sport for which we are training. A successful training programme will also include exercise in the correct heart-rate target zone. The key principles can be easily memorized using the mnemonic: SPORT Specificity – training must be matched to the needs of the sporting activity to improve fitness in the body parts the sport uses. Different events can require very different forms of training. For example, if you are training for a weightlifting competition, it´s no use going swimming every day. You need to concentrate on strength training for your arms and legs. Remember that specific inviduals respond differently to the same exercise. Training may need to be adapted to suit the needs of different participants  Overload - fitness can only be improved by training more than you normally do. Unless the body is subjected to increased demands, improvements in physical fitness will not be made. If a physical fitness programme is to be effective, it must place increased and specific demands on the body. If training levels remain the same, then the programme will only be maintaining the participant´s level of fitness, not improving it. You must work hard. There are four ways to achieve overload in an exercise programme. They can be easily be remembered using the mnemonic FITT: -Frequency - decide how often to train. How often you should train depends on what you wish to achieve. The National Institute for Health and Clinical Excellence suggests that to maintain health, you should do 30 minutes of moderate exercise 5 times a week. However, if you wish to become an intermediate or elite competitor in any sport, you will need to train much more frequently. Elite rowers often train twice a day. Training is best done regularly, rather than at random intervals. -Intensity - choose how hard to train. A good way to measure intensity is to monitor a performer’s heart rate. The harder you work, the faster your heart beats. Heart rate can indicate which energy system is being used. In order to train the correct energy system, you need to calculate your maximum heart rate (MHR) Your maximum heart rate is the fastest that your heart can beat. It depends on your age and ca be estimated using the following formula MHR= 220- age Heart rate is measured in beats per minute. If a performer wishes to train their aerobic system, they should train at between 60% and 80% of their maximum, lactic acid is not produced during aerobic exercise. Performers can train aerobically for much longer periods If a performer wishes to train their anaerobic system, they should train at between 80% and 90% of their maximum, training in this zone, increases strength and power. As you approach 90% of the performer`s maximum heart rate, training time will have to get shorter and it will take more time for the performer to recover. This is because anaerobic exercise produces lactic acid which builds up in the muscles. When there is too much lactic acid, the performer must stop. -Time - decide for how long to train. Intensity will affect the time (or duration) of each training session. The length of session required to achieve improvements depends on how hard a performer is training. To achieve improvements in aerobic fitness, you should aim to spend at least  20 minutes per session in the target zone. However, time will vary greatly depending on the activity the performer is training for. If they are training for a marathon, they may need to spend several hours at a time in the aerobic zone. A sprinter, on the other hand, will need to spend relatively little time actually exercising- their sessions are likely to consist of many short, high intensity bursts with lengthy rest in-between. Lower Intensity → More time (45-60 Min.) Higher Intensity → Less time (20 min.) -Type - decide which methods of training to use. If you aim is simple health related fitness, then the type of exercise you do, does not matter very much- it just needs to raises your pulse into the aerobic zone for about 20 minutes. You could even include activities like gardening walking the dog or just dancing round your kitchen. However, if you are training for a specific event or competition, then the type of exercise you do is very important. Overload can be achieved by changing the type of exercise- for example, you could lift the same weight but in a different way and using different muscles. Cardio-respiratory endurance exercises include activities that involve the rhythmic use of large muscle groups for an extended period of time. Examples: Jogging, walking, cycling, kickboxing, swimming, skiing You should also consider the principle of moderation. It is important to have rest periods which allow the body to adapt. Too much training (overtraining) can lead to injury. Moderation- means achieve a balance between not training enough and overtraining. Achieving the right balance is very important. Without proper rest and recovery time, performers can become too tired to train effectively and become stressed and irritable. Even worse, overtraining can lead to injury. This can occur through overstressing joints and tissues, or through poor technique resulting from exhaustion. Progression – start slowly and gradually increase the amount of exercise and keep overloading. When a performer first starts exercising, their levels of fitness may be poor. If a coach increases the training too quickly, the body will not have time to adapt and this may result in injury. Slow and steady progress is the best way forward. For example, if you were training for a 10 Km run, you might start by going for two 30 minute runs a week. You could then increase the time you run for by 3 minutes each week.  Gradually increasing the frequency, intensity and duration of fitness sessions is an important factor in developing an effective training programme. In terms of type of training, progression should be based on the principle of moving from easy activities to difficult ones. For example, if you were creating a training programme for a novice skier, you would not start them off on a really steep, difficult run. Rate of Progression depends on age, health status, and initial level of fitness, goals and motivation. It is specific to the individual. Your fitness improves when you overload your body Reversibility – any adaptation that takes place as a result of training will be reversed when you stop training. If you take a break or don’t train often enough you will lose fitness, for example, if they are injured. Coaches need to ensure that long periods of inactivity are avoided when possible. Endurance can be lost in a third of the time it took to achieve. Strength declines more slowly, but lack of exercise will still cause muscles to wither (atrophy) Tedium- When planning a training programme, it is important to vary the training a bit to prevent performers becoming bored. If every training session is the same, a performer can lose enthusiasm and motivation for training. You should include a variety of different training methods or vary the type of activity. Training for endurance events can be particularly boring, tedium is less of a problem in team sport. 2.-METHODS OF TRAINING Training can be aerobic or anaerobic. In aerobic exercise, means respiration “with oxygen”. When exercise is not too fast and constant, steady rate, the heart is able to supply enough oxygen to the muscles. Aerobic training improves cardiovascular fitness. Anaerobic exercise is performed in short, fast bursts where the heart cannot supply enough oxygen to the muscles. Anaerobic training improves the ability of the muscles to work without enough oxygen when lactic acid is produced. Aerobic training improves cardiovascular fitness. Weight training improves muscular strength, endurance and power. Specific training methods can be used to improve each fitness factor: Circuit training involves performing a series of exercises in a special order called a circuit. Each activity takes place at a 'station'. It can be designed to improve speed, agility, coordination, balance and muscular endurance.  Continuous training involves working for a sustained period of time without rest. It improves cardio-vascular fitness. Cross training involves using another sport or activity to improve your fitness. It happens when an athlete trains in a different environment. For example a volleyball player uses the power training for that sport to help with fitness for long jump. Fartlek training or 'speed play' training involves varying your speed and the type of terrain over which you run, walk, cycle or ski. It improves aerobic and anaerobic fitness. Interval training involves alternating between periods of hard exercise and rest. It improves speed and muscular endurance. Weight training uses weights to provide resistance to the muscles. It improves muscular strength (high weight, low reps), muscular endurance (low weight, high reps, many sets) and power (medium weight and reps performed quickly). Altitude training (AQA only) is aerobic training high above sea level, where oxygen levels are lower. It is used to increase aerobic fitness quickly. General methods of training can be applied to specific sports. For example, continuous training might involve swimming, cycling, rowing, aerobics or running.  CARDIORESPIRATORY ENDURANCE 1.-CARDIORESPIRATORY SYSTEM A strong heart and healthy vessels (developed from regular physical activity) help to make a strong cardiovascular system. Synonyms of cardiovascular fitness: aerobic fitness, cardiovascular endurance, cardiorespiratory fitness. The CR system consists of the heart, blood vessels, and the respiratory system. The CR system picks up and transports oxygen, nutrients, and other substances to the organs and tissues that need them. The CR system then picks up waste products and carries them to where they are expelled. Cardiovascular system: muscles send deoxygenated blood to heart. Heart sends deoxygenated blood to lungs. Lungs oxygenate the blood. Heart sends oxygenated blood to body. Cardio means “heart”. Respiratory means “lungs”. Vascular= vessel. Blood vessels - Arteries = vessels that carry blood away from the heart. pump oxygenated blood and have muscular, elastic walls that promote good circulation. - Veins = vessels that carry blood to the heart and rely on pumping action of muscles to move blood. - Capillaries = very small blood vessels that distribute blood to all parts of the body. CV Fitness and health benefits. - Reduce risk for: heart disease, other hypokinetic conditions, early death. - Protection against the health risk associated with obesity. - Enhances the ability to perform various tasks. - Improves ability to function. - Associated with a feeling of well- being.  Pulse: Arteries have elastic walls and stretch as the blood moves through the vessel. This is what is felt as the pulse. Blood pressure. Normal values. - Systolic: 120 mmHg Diastolic: 80 mmHg The ability of the body to perform prolonged, large muscle, dynamic exercise at moderate-to-high levels of intensity. This is the most important health related component of physical fitness. A healthy heart is essential to high levels of fitness and wellness, as well as to a long and healthy life! THE HEART The heart is a very muscular organ. Four chambered, fist-sized muscle. Lies slightly to the left of center in the chest. Each day, will beat 100,000 times (at rest). Purpose is to pump oxygen-poor blood to the lungs, and oxygen-rich blood to the rest of the body. At rest, about 5 qts. of blood are circulated each minute. With exercise about 20 or more qts. of blood are pumped out per minute. The heart is divided into two halves by a wall (septum) and each half is divided into an upper chamber (atrium) and a lower chamber (ventricle). The heart is a double pump. The right heart (pulmonary: lungs) has the task of transporting deoxygenated blood to the lungs where it can exchange carbon dioxide for a fresh supply of oxygen. From the lungs, the oxygen-rich blood enters the left side (systemic: body) so that it can be sent out to the rest of the tissues in the body. The tissues extract their oxygen and give up waste products (carbon dioxide), to the blood. The blood returns to the right side of the heart where the cycle begins again. MONITORING YOUR HEART RATE Carotid artery in the neck Radial artery in the wrist Count beats for 10 seconds and multiply the result by 6 to get rate in beats per minute  HEART RATE Maximum Heart Rate: 220 – age = _________bpm 55% intensity = MHR x.55 = ___________bpm 90% intensity = MHR x.90 = ___________bpm Target heart rate range = _______bpm to ________bpm 220 – 20 = 200 bpm 200 x.55 = 110 bpm 200 x.90 = 180 bpm Target heart rate range = 110-180 bpm RESPIRATORY SYSTEM Alveoli = tiny air sacs in the lungs through whose walls gases such as oxygen and carbon dioxide diffuse in and out of the blood. Lungs expand and contract about 12–20 times a minute at rest. This system supplies oxygen to the body, carries carbon dioxide away. Pressure changes brought about by the contraction and relaxation of the diaphragm and rib muscle allow air to be drawn from the atmosphere into throat and eventually flow from the bronchi to air sacs called alveoli. Gas exchange occurs at the alveoli and allows oxygen to return to the heart and systemic system while removing carbon dioxide. The ability to pick up and deliver oxygen is critical for the functioning of the body. CARDIORESPIRATOY SYSTEM AT REST AND WITH EXERCISE. Heart Rate Rest 50-90 bpm Exercise Up to 170-210 bpm Respirations Rest 12-20 breathes per minute Exercise 40-60 breathes per minute Blood Pressure (Systole=Contraction Diastole=Relaxation) Rest 110/70 Exercise 175/65  2.-EFFECTS OF REGULAR CARDIO- REPIRATORY ENDURANCE EXERCISE Immediate effects Increased level of neurotransmitters and certain hormones, especially epinephrine which stimulates a rise in all body functions Constant or slightly increased blood flow to the brain. Increased heart rate and stroke volume (amount of blood pumped per beat). Increased pulmonary ventilation (amount of air breathed into the body per minute). More air is taken into the lungs with each breath and breathing rate increases. Reduced blood flow to the stomach, intestines, liver, and kidneys, resulting in less activity in the digestive tract and less urine output. Increased systolic blood pressure; Increased blood flow and oxygen transport to working skeletal muscles and the heart; Increased oxygen consumption. As exercise intensity increases, blood levels of lactic acid increase. Increased energy (ATP) production. Increased blood flow to the skin and increased sweating to help maintain a safe body temperature. Long-term effects Improved cognitive functioning and ability to manage stress; decreased depression, anxiety, and risk for stroke. Increased heart size and resting stroke volume; lower resting heart rate. Risk of heart disease and heart attack significantly reduced. Improved ability to extract oxygen from air during exercise. Reduced risk of colds and upper respiratory tract infections Increased sweat rate and earlier onset of sweating, helping to cool the body. Increased blood volume and capillary density;  Higher levels of high-density lipoproteins (HDL) and lower levels of triglycerides; lower resting blood pressure and reduced platelet stickiness (a factor in coronary artery disease). Reduced risk of colon cancer and certain other forms of cancer. Increased number and size of mitochondria in muscle cells; Increased amount of stored glycogen; increased myoglobin content; Improved ability to use lactic acid and fats as fuel. All of these changes allow for greater energy production and power output. Insulin sensitivity remains constant or improves, helping to prevent Type 2 diabetes. Fat-free mass may also increase somewhat. Increased density and breaking strength of bones, ligaments, and tendons; reduced risk for osteoporosis. Decreased body fat. 4.-BENEFITS OF A CRE PROGRAM Reduced risk of chronic disease. Cardiovascular disease – CRE training has positive effects on serum lipids such as cholesterol and triglycerides. High levels of cholesterol can lead to a heart attack and stroke because they contribute to formation of fatty deposits in the arteries. Cancer – CA is the second leading cause of death in U.S. Studies have shown a decreased risk of colon cancer, breast and reproductive system cancers. Diabetes – Regular exercise helps prevent the development of Type II diabetes. Obesity is a key risk factor for diabetes and exercise helps keep body fat at healthy levels. Exercise burns excess sugar and makes cells more sensitive to insulin. Osteoporosis – Exercise helps to prevent loss of bone density and poor bone strength. Better Control of Body Fat- Body chemistry is influenced by endurance exercise and results in a better regulated energy balance. Exercise burns calories directly and continues to do so by raising resting metabolic rate for several hours following exercise. Increased proportion of lean body mass. Improved Immune Function- Exercise can be either positive or negative on the immune system. It depends on the amount of exercise. Moderate exercise enhances immune function, while overtraining depresses the immune system. Diet, stress management and sleep will also play a role in immune function  ENERGY PRODUCTION Energy is required to fuel vital body functions and represents the capacity to perform physical work. Metabolism is “The sum of all the chemical processes necessary to maintain the body.” The rate at which your body uses energy (metabolic rate) depends on your level of activity. More Active → More Energy Energy from food – Broken down into glucose – Stored as glycogen ATP (adenosine triphosphate): The energy “currency” of cells. The body converts chemical energy from carbohydrates, fats, protein into substances that cells can use as fuel (ATP). ATP is the primary energy source for biological work. These fuels can be used immediately or stored. ATP must be restored at the same rate it is being used. There are 3 major energy systems the body uses to produce ATP.  Immediate Non-oxidative Oxidative Duration of activity for which system 10 seconds-2 dominates 0-10 seconds min. > 2 minutes Intensity of activity for which system predominates High High Low to moderately high Rate of ATP Immediate, Production very rapid Rapid Slower, but prolonged Muscle stores of Body stores of glycogen and glycogen, glucose, fat, Fuel ATP, CP glucose and protein Oxygen used? No No Yes Weightlifting, picking up a bag of 400 meter run, 1500 meter run, 30 groceries, running up a minute walk, long, slow Sample activities jumping up flight of stairs jog ENERGY SYSTEM FACTS Lactic Acid is produced in the non-oxidative system which interferes with muscle contraction. Thus fatigue sets in. Fat is not utilized as a fuel source during high-intensity anaerobic activity. Anaerobic activity is fueled entirely by carbohydrate metabolism which is a limited source of ATP. For exercise to be aerobic, the intensity is such that the oxygen needs can be adequately met by the body during the activity – a “steady state” between supply and demand. Oxidative ATP production occurs in the mitochondria. The mitochondria can use either glucose or fats to produce ATP, based upon intensity  THE EFFECTS OF EXERCISE Immediate Effects Increase in HR, since higher demand for oxygen. Increase in BP, as a result of ↑ blood flow. Increase in supply, delivery, and use of oxygen by muscle. Increase in body temperature. Increase in certain hormones, especially epinephrine which stimulates a rise in all body functions. Increase in metabolism. Long-term (Training) Effects Heart function and the ability to carry oxygen to the body is improved with endurance exercise. Capacity of cells to take up and use oxygen improves. Increased size of the heart: the walls become thicker and stronger, allowing for greater efficiency. Increased blood volume, (the amount of plasma) therefore, more blood is pushed into circulation with each contraction. Increased stroke volume – the amount of blood pumped with each contraction. Improved cardiac output (SV x HR): the amount of blood pumped per minute. Decreased resting pulse rate: as stroke volume increases, the body’s need for blood will be met with less beats per minute. Decreased exercise pulse rate, heart operates more efficiently, with longer periods of rest. Faster resting pulse rate recovery after exercise. Reduced resting BP with endurance training. Increased blood flow to the skin and sweating to release heat. Decrease in the amount of body fat.  Increased size of muscle fibers. Increased muscle strength and endurance. Improved respiratory responses – depth of each breath increases, muscles that support breathing improve better efficiency of system. Reduced stress. Metabolic Responses Improves Maximal Oxygen Consumption (VO2 Max), the best indicator of cardiovascular fitness. This is determined by the body’s ability to uptake, distribute, and utilize oxygen. There is a limit to the body’s ability to transport and use oxygen and is determined partly on genetics and partly on fitness status. It is the best overall assessment of the cardiorespiratory system. The more fit you are, the more oxygen the blood carries, the higher the rate the oxygen is distributed to the tissues and the higher the levels of oxygen extracted from the blood at the capillary level..  PREVENTING EXERCISE INJURIES Whenever you participate in physical activity, there is a chance for injury. A fitness assessment is crucial prior to exercise. HOT WEATHER AND HEAT STRESS Dehydration – “Thirst is not an accurate means for measuring or determining dehydration.” You have already started the dehydration process when you sense thirst. Hydrate early. Drink before, during, and after a workout! Heat Injuries Heat Cramps – The least serious of the heat-related injuries. Associated with activities that involve prolonged, profuse sweating. Usually caused by muscle fatigue, especially with children. Need to stretch, replace fluids, rest. Heat Exhaustion – Involves rapid, weak pulse, low bp, dizziness, profuse sweating, muscular weakness, some cases disorientation. Replace fluids, rest. Heat Stroke – CALL 911 – Dangerously elevated body temperature, failure of brain’s temperature regulatory system, life threatening, hot dry skin, cessation of sweating, sudden collapse with confusion or loss of consciousness, erratic behavior. Victim needs to be cooled as soon as possible! COLD WEATHER Hypothermia – Core body temperature drops, sleepiness, low metabolic rate. A body temperature of 95 degrees or less signals the onset of hypothermia. Dampness, wind and fatigue can also cause hypothermia. Signs include change in mental status, cold abdomen, shivering, loss of coordination, difficulty speaking. Dress properly, cover head and hands, layer clothing. Frostbite – Freezing of body tissues. Usually occurs in exposed body parts – earlobes, fingers, toes. Can cause permanent damage. Take into account wind chill when exercising outdoors!  TREATMENT OF INJURIES USING RICE Cryotherapy, or externally applying ice, is one of the best and immediate treatments for activity related injuries. Ice constricts the blood vessels to help with swelling. R – REST the injured site. I – ICE the injury regularly for 36-72 hours after an injury or until all the swelling is gone. Apply the ice for 15-20 minutes, then remove for at least 30 minutes. C – COMPRESSION – Wrap the site in an effort to reduce swelling and fluid collection. An elastic bandage works well. E – ELEVATION -Elevate the injured limb to reduce swelling and pain. Ideally raise the injured area above the heart, placing the injured area on pillows. Heat is appropriate for most injuries after 72 hours or after all the swelling is gone. OTHER CONCERNS Do not attempt to self-diagnose or train through pain. Pain is an indicator that something is wrong and activity should be stopped until the source of pain is identified and your physician gives permission to begin again. Wear Proper Shoes – Consult with an experienced athletic shoe salesman for proper shoes. Environmental Conditions – Take into consideration temperature, air pollution, wind-chill, altitude and humidity when exercising outdoors. Dress appropriately for the conditions. Illness – Use common sense when ill. If you have a cold (above the neck) and no fever, a light workout may be appropriate. If a fever is present, extreme fatigue, muscle aches, flu-like symptoms, avoid exercise until well. Night Exercise – Be responsible and visible. Wear white clothing, reflective gear. Use a flashlight. Stay in a safe, well-lit area. Don’t go alone! Carry ID. Face oncoming traffic when possible. Let someone know your route and expected time back. Without a strong heart, nothing else matters. Perform weekly aerobic exercise to condition the body!  1. Training sessions You must explain how to carry out a full training session aimed at different capacities. Session number: Date: Place: OBJECTIVES: PHYSICAL CAPACITIES : TRAINING METHODS: circuit, fartlek, continuous, interval… TRAINING LOAD: high, medium, low RECOVERY TIME AFTER THE SESSION: EQUIMPMENT: WORKOUT DESCRIPTION OF THE ACTIVITY GRAPHICAL NUMBER: REPRESENTATION WARM UP (time) MAIN PART Exercises: Explanation of every exercise. (time) In addition, you should point out: - Training volume: time, distance… - Intensity: (i.e.70 % HRmax) - Sets: - Repetitions(reps): - Recovery time: COOL DOWN (time)