Principles of Sport Performance: Lecture 3

PRINCIPLES OF SPORT PERFORMANCE Module 2 – Lecture 3  TODAY’S AGENDA CAO Workshop Registration: – STEPS 1 & 2 – Refer to Blackboard LECTURE – Training Principles – Training Methods – Environmental Factors & Performance ...

PRINCIPLES OF SPORT PERFORMANCE Module 2 – Lecture 3  TODAY’S AGENDA CAO Workshop Registration: – STEPS 1 & 2 – Refer to Blackboard LECTURE – Training Principles – Training Methods – Environmental Factors & Performance  6 PRINCIPLES OF TRAINING 1. Specificity 2. Overload 3. Progression 4. Individuality 5. Reversibility 6. Diminishing Returns  These principles govern all aspects of physical training  1. SPECIFICITY (a.k.a – S.A.I.D.) Specific Adaptation to Imposed Demand Adaptations occur specifically to training demand/stimuli (cardio & muscular capacities) When training, choose exercises that simulate sport movement. – Example – choosing lateral plyometric exercises in sports such as football/baseball that often require lateral movement  2. OVERLOAD In order to improve fitness and performance, the body must be “stressed” Athletes must train at a level that their body is not accustomed to “Comfortable discomfort”  3. PROGRESSION Overload/stress should increase gradually over time Principles 2 & 3 together a.k.a. Progressive Overload) Progression/Overload achieved by changing:  Load (e.g., weight lifted)  Duration (length/distance of training session)  Tempo (speed of lift)  Volume (sets/reps)  Rest/recovery (time between sets/reps, etc.)  4. INDIVIDUALITY People respond differently to the same training program Variety of reasons: Starting fitness level / base Genetic predisposition – “fast vs. slow adapters” Gender Tolerance for discomfort Ability to recover  5. REVERSIBILITY “Use it or Lose it” Loss/decrease of fitness levels due to inactivity Revert back to original fitness levels Variety of reasons:  Change in training stimulus  Inactivity  Injury  Retirement from competition/training  6. PRINCIPLE OF DIMINISHING RETURNS Training gains reflect the individual’s prior level of training Typically, beginner individual makes bigger gains – i.e., “more room for improvement” More advanced – gains not as incremental Performance plateau  DEVELOPING AN EFFECTIVE TRAINING PROGRAM – 3 main parts Training Counsellin Program Assessme g and nt Developm Objectives ent  1) COUNSELLING and OBJECTIVES Assess fitness objectives / training goals Determine level of commitment / discipline “Motivation gets you to the gym, but discipline keep you coming back” Set priorities and measurable objectives General health / lifestyle appraisal – disease, injury, nutrition, sleep, stress level, etc. FITNESS ASSESSMENT – WHAT TO ASSESS Gener al Health - Relate d Performan ce- Related  2) ASSESSMENT – WHAT TO ASSESS General Health- Performance-related related fitness Fitness includes: includes: Balance Body composition Agility Muscle Capacity Speed Cardio-respiratory Power capacity/functions Reaction time Flexibility Coordination Mental capability  3) TRAINING PROGRAM DEVELOPMENT Involves the actual process in which appropriate exercises are selected Based on three main criteria: 1) The physiological rationale (goal/benefit of the exercise/activity) 2) Potential for risk of injury 3) How that exercise will work for the athlete (motivation/commitment)  FOUNDATION of PROGRAM DESIGN Preparation (Warm-Up) Cardiovascular Training Resistance Training Cool-Down/Flexibility/Mobility/ Recovery If you’re not training, you’re recovering……if you’re not recovering, you’re not progressing!  TRAINING PROGRAM DEVELOPMENT Multiple Factors to consider: - Phase/goal of training - Application of F.I.T.T. Principles - Movement pattern, motor skill, energy system, kinetic chain - Recovery Various Training methods: interval, circuit, base power/plyometric….many others  TRAINING METHODS Multiple Training methods and “styles” of workouts/training…..focus on 4: 1. Concurrent training 2. Interval training 3. Resistance training 4. Plyometric Caution: Should not be training used until individuals have a solid aerobic and anaerobic base.  TRAINING METHODS: CONCURRENT Different types of training performed in same training session (e.g., strength and cardio) Training several energy systems in the same program/session*  TRAINING METHODS: INTERVAL Alternating periods of high/low intensity within a given training session Can be applied to both CV & Strength training Manipulate: Length of intense period Load / Level of Intensity Length of rest period / recovery TRAINING METHODS: FARTLEK Training (Type of Interval Training) Swedish term meaning “speed play” More “organic” - without rigid numerical control in typical interval session Athletes change interval according to terrain, training goal, other factors  TRAINING METHODS: RESISTANCE Multiple methods – applying resistance to human body  DBs, BBs, KBs, body weight, resistance bands, sand bags, machine-based…many others - load applied provides resistance to muscles Structured into:  TRAINING METHODS: PLYOMETRICS a.k.a. “Stretch-shortening exercises” Specialized type of resistance training used to develop explosive power/speed Acceleration, deceleration Can involve: bounding, hopping, jumping, throwing….multiple movements patterns Sport-specific considerations ENVIRONMENTAL FACTORS & SPORT PERFORMANCE 1. Body temperature regulation and environment  Heat transfer  Cold exposure 2. The Role of clothing 3. Altitude 4. Air pollution 1. BODY TEMPERATURE REGULATION & ENVIRONMENT Normal body temp fluctuates 36°C - 40°C Thermoregulation : body’s ability to regulate its core temperature to help maintain a thermal balance Regulated by the hypothalamus HEAT TRANSFER COLD EXPOSURE HEAT TRANSFER – dispersal of body heat to prevent rise in core temp. COLD EXPOSURE – maintain core temp in response to exposure to cold  2. THE ROLE OF CLOTHING Protection from elements Temperature regulation Heat transfer Cold exposure Identification / Uniform Rules of sport Other considerations: 3. ALTITUDE 2 “opposite” Effects: Oxygen availability – less at altitude – potentially reduced performance Lower atmospheric TRAINING @ ALTITUDE / ACCLIMITIZATION pressure – less 3. ALTITUDE Cont’d…. Acclimatization: Adapt to environment – athletes may be able to increase oxygen carrying capacity of blood by training at  4. AIR Composition of the air POLLUTION can directly impact performance (particulate matter, amount of CO, etc.) Prominent in some geographic regions (e.g., Beijing Olympics – 2008 Summer, 2022 Winter) Alternatives:  Train during cooler weather  Train during low  UP NEXT…. Module 2 Cont’d…… Lecture 4: Periodization IMPORTANT – DO NOT BE LATE!!!!! Fri Mar 8 by 9:00PM – Steps 1 & 2 DUE >>>> Send me your NCCP # and