EXSC216 Principles of Training PDF

EXSC216 Principles of Training Part 1: Overview, Progressive Overload & Specificity of Training Principles of Training Progressive overload Specificity Variety Reversibility Recovery Individualisation Principles of Training Training Stimuli...

EXSC216 Principles of Training Part 1: Overview, Progressive Overload & Specificity of Training Principles of Training Progressive overload Specificity Variety Reversibility Recovery Individualisation Principles of Training Training Stimuli Current Capacity Supercompensation Training Continuum Recovery Fatigue Principles of Training Progressive Overload Adaptation requires exposure to unaccustomed stress Training load (volume & intensity) must be progressively increased Detraining Overreaching Training loads required by elite athletes are very high Untrained will improve very quickly with low stimulus Accommodation Adaptation to a constant stimulus diminishes over time Law of diminishing returns Periodisation attempts to overcome this General Special Specific Approach for beginners & well trained should be different Specificity SAID Principle – Specific Adaptations to Imposed Demands Measuring Transfer Transfer = gain in performance/gain in trained exercise For example: 8 weeks of strength training 21% increase in 1RM squat 21% increase in vertical jump (100%) 2.3% increase in 40m sprint (10%) McGuigan; in High Performance Training for Sports – Ch 1, p13 Specificity Velocity Specificity Coyle et al (1981) Specificity – Bilateral v Unilateral Many strength training exercises are bilateral Many sports require unilateral movement Unilateral training may be more specific Are there any benefits or limitations to unilateral strength training? Bilateral deficit Specificity v Generality Non-specific training can be important Involve large muscle mass Contribute to underlying strength/power development Low training age participants do not require a highly specific stimulus Periodised approach is very important More general training with less experienced people Always likely to require regular return to training aimed at enhancing general quality Providing Variety Exercise Type Speed Volume Intensity Effect of different training Cormie et al 2010 Reversibility Cessation of training results in loss of training induced adaptation Rate of decrease appears greater in well trained than untrained Maximal strength relatively long lasting 4 weeks without strength training = 6-10% decrease in strength & 14-17% decrease in power Preferential atrophy of Type II fibres Reduction in neural drive Periodization – Bompa & Haff 2009 Individualisation Athletes require individualised programs Genetic factors Biological/Training age Current capacity Illness/injury Responders & non-responders Recovery Training & Competition Load Performance = Fitness/ Capacity - Fatigue Types of Recovery Chronic program manipulation Periodisation Acute modalities Hydrotherapies Nutrition Sleep Compression garments Massage Stretching Cryotherapy  EXSC216 Principles of Training Part 2: Reversibility, Individualisation & Recovery Effect of different training Cormie et al 2010 Reversibility Cessation of training results in loss of training induced adaptation Rate of decrease appears greater in well trained than untrained Maximal strength relatively long lasting 4 weeks without strength training = 6-10% decrease in strength & 14-17% decrease in power Preferential atrophy of Type II fibres Reduction in neural drive Periodization – Bompa & Haff 2009 Individualisation Athletes require individualised programs Genetic factors Biological/Training age Current capacity Illness/injury Responders & non-responders Recovery Training & Competition Load Performance = Fitness/ Capacity - Fatigue Types of Recovery Chronic program manipulation Periodisation Acute modalities Hydrotherapies Nutrition Sleep Compression garments Massage Stretching Cryotherapy  EXSC216 Biomechanics of Resistance Training Part 1: Levers Biomechanics of Resistance Training Levers & Mechanical Advantage Force-velocity relationship Eccentric contraction Isometric contraction Concentric contraction Length-tension relationship Levers Fulcrum: Moment arm pivot(effort Torque (moment): point arm, of a lever. degree lever arm,aresistance to which force tends to Lever: arm): rotatea rigid object perpendicular an object that around AKA Axis of Rotation is distance a used with from fulcrum a the fulcrum line of to either actionmultiply the mechanical of the force to the fulcrum. force (effort) or resistance force (load) applied to it Resistance Arm (MR) Effort Resistance Force (FE) Force (FR) Effort arm (ME) Fulcrum Lever Torque Torque = Force x Distance Force in Newtons Distance in Metres Therefore Torque is Newton Metres or N.m1 Mechanical Advantage Mechanical advantage: when the applied muscle force can be less than the resistive force to produce an equal amount of torque Mech Advantage = Effort arm/Resistance arm Resistance Arm (MR) Effort Resistance Force Force Effort arm (ME) (FE) (FR) Fulcrum Lever Mechanical Advantage A mechanical advantage greater than 1.0 allows the applied muscle force to be less than the resistive force to produce an equal amount of torque In many cases, human movement is at a mechanical disadvantage (i.e. < 1.0) Are we generally suited to high force or high velocity movements? Levers R E F First class lever F E Second class lever R R F E Third class lever E R F 1st Class Levers Muscle force and resistive force act on opposite sides of the fulcrum Mechanical disadvantage in this example Baechle & Earle 2008 2nd Class Levers 2nd Class: muscle force and resistive force act on same side of fulcrum with the muscle force acting through a moment arm longer that that through which resistive force acts. Baechle & Earle 2008 Fulcrum 3rd Class Levers 3rd Class: muscle force and resistive force act on same side of fulcrum with the muscle force acting through a moment arm shorter that that through which resistive force acts Baechle & Earle 2008 Mechanical Advantage Changes The muscle moment relative to the resistance moment changes during the action. Resistance Arm length Effort arm length Baechle & Earle 2008 Mechanical Advantage Changes Resistance Arm length Effort arm length Mechanical Advantage Changes Resistance Arm length Effort arm length Mechanical Advantage Changes Resistance Arm length Effort arm length MR = 50 cm ME = 120 cm ME ÷ MR = 2.4 MR ME  EXSC216 Biomechanics of Resistance Training Part 2: Force, Velocity & Torque Torque v Velocity “B” has Greater moment arm = greater torque HOWEVER Less rotation per unit of muscle contraction = lower velocity Majority of levers in human body are 3rd class Suited to high speed of movement Sacrifice torque production A B Force-Velocity Relationship Force production capability of muscle declines as velocity of contraction increases Impact of Training (a) (b) FORCE FORCE after after VELOCITY VELOCITY Fibre Type & Shortening Velocity Str & Cond –Biol Principles Power Power (watts) = Force x Velocity Force = mass x acceleration Velocity = distance/time Force-Velocity-Power Harris et al 2006 Force Dominated Power vs Velocity Dominated Power From the previous equation……what are the two aspects you could develop to increase power? If “power” is important in two athletic performances or events is it achieved in the same way? Length-Tension Relationship Optimal overlap of actin & myosin filaments engages the most crossbridges Str & Cond –Biol Principles Muscle Architecture Baechle & Earle 2008 Muscle Architecture Strength Speed Pennation angle = angle between muscle fibres and imaginary line between muscle origin and insertion Angle at resting length in mammals varies from 0° to 30° Angle of Pull Muscle force most efficiently converted to torque when angle of applied force is at 90° to long axis of the bone. Angles other than perpendicular either cause bones to be: Pulled together (stabilising force) Pulled apart (dislocating force) Strength Curves Combination of length-tension relationship and angle of pull results in the “strength curve” for a particular movement. This can be termed a ‘strength curve’ and is different for different movements. The most common is an “ascending curve” where force generating capacity increases from the bottom to the top of the movement. e.g. squat and bench press Force generating capacity increases as you move from bottom position to top (pos 4 to 1 in picture) Factors Impacting Torque Curve Shape & Amplitude Muscle cross-sectional area (CSA) Length of force & resistance arm Angle of pull of muscle on bone Muscle micro & macro architecture Fibre type Neural stimulus Force-velocity relationship Length-tension relationship Providing Variety Exercise Type Speed Volume Intensity