Wk 12 Exercise Physiology Student Version PDF

Training Principles and Adaptations osteoporosis Monira Aldhahi PT, MSc, DPT, PhD Department of Rehabilitation science Week 13 Nov 12th , 2023 Dr. Monira Aldhahi- Copyright -2023 All Rights Reserved ...

Training Principles and Adaptations osteoporosis Monira Aldhahi PT, MSc, DPT, PhD Department of Rehabilitation science Week 13 Nov 12th , 2023 Dr. Monira Aldhahi- Copyright -2023 All Rights Reserved  _TtT Learning Outcomes After taking this class the student, should be able to: Understand the basic training principle Develop training programs that demonstrate an understanding of bioenergetics and metabolism. Apply each of the training principles to the development of a training program. Dr. Monira Aldhahi- Copyright -2024 All Rights Reserved General Principles of Training: Principle of Individualization The first step in individualizing training has to match the sport or fitness goal of the participant The second step is to evaluate each individual The third step is to develop a periodization sequence for general, specific preparation, competitive, and transition phases. General Principles of Training: Principle of Individualization The fourth step is to develop a format, that is, the number of days devoted per week for each type of training or energy system stressed. The fifth step is to determine the training load (distance, workload, repetitions, or the like) on the basis of the individual’s evaluation and modified  General Principles of Training: Principle of Individualization Everyone is Players are All players will Such differences Age, sex, Fitness testing NOT created different and adapt differently often result genetics, disease and functional equal from a will have to the same from lifestyle also affect assessment will physical different needs training factors such as individual help identify standpoint and program nutritional exercise individual needs requirements habits, sleep adaptations of a player and habits, stress programs can be levels and adjusted substance abuse. accordingly.  General Principles of Training: Principle of Specificity 1. Any training program must begin with a Training program must stress most determination of the goal relevant physiological systems for 2. Specificity applies to the major muscle given sport groups and exercise modality. Training adaptations highly specific to type of activity, training volume, and intensity Remember the word SAID (specific adaptation to impose demands) Metabolic Specificity of Training Metabolic Specificity of Training – Interval Training – Combination Training Metabolic Specificity of Training Interval Training – Interval training is a method that emphasizes bioenergetic adaptations for a more efficient energy transfer within the metabolic pathways Much more training can be accomplished at higher intensities Difficult to establish definitive guidelines for choosing specific work-to-rest ratios Metabolic Specificity of Training Combination Training – Combination training adds aerobic endurance training to the training of anaerobic athletes in order to enhance recovery (because recovery relies primarily on aerobic mechanisms). Can reduce the gain in muscle girth, maximum strength, and speed- and power-related performance May be counterproductive in most strength and power sports  General Principles of Training: Principle of Overload Overload of the metabolic systems is typically achieved in one of two ways: first, by manipulating time and distance second, by monitoring lactic acid levels.  Maximal oxygen uptake, although a measure of aerobic power and a means of quantifying training load, is more a cardiovascular than a metabolic variable.  General Principles of Training: Principle of Progressive Must increase demands on body to make further improvements Muscle overload: muscles must be loaded beyond normal loading for improvement Progressive training: as strength ↑, resistance/repetitions must ↑ to further ↑ strength  General Principles of Training: Principle of Progressive Overload The Time or Distance Technique: The time or distance technique involves some version of continuous and/or interval training.  General Principles of Training: Principle of Progression Can be done by increasing the distance or workload, decreasing the time, increasing the number of repetitions or sessions, decreasing the length of the relief interval, or changing the frequency of the various types of workouts per E week. The key to successful progression is an increase in intensity and total training volume. The progression should be gradual General Principles of Training: Adaptation Adaptation is evident when a given distance or workload can be covered in a faster time with an equal or lower perception of fatigue or exertion and/or in the same time span with less physiological disruption (lower [La] values) and faster recovery. General Principles of Training: Maintenance Once a specific level of endurance adaptation has been achieved, it appears that this level can be maintained by the same or by a reduced volume of work. One day per week may be sufficient for short periods of time (say during a one-week vacation) if intensity is maintained General Principles of Training: Retrogression/Plateau/Reversibility At one or more points in the process of training, an individual will fail to improve with progression and will either stay at the same level (plateau) or show a performance or physiological decrement (retrogression). When a pattern of non improvement occurs, it is /important to check for other signs of overtraining. A shift in training emphasis or the inclusion of more easy days may be warranted. Figure. Training Status and Performance.  General Principles of Training: Retrogression/Plateau/Reversibility General Principles of Training: Principle of Reversibility Use it or lose it Detraining reverses all gains Ma Basic Training Principles- Components of Physical Fitness: 4 Components of Physical Fitness: 1. Muscular Strength 2. Cardiovascular Endurance 3. Flexibility 4. Body Composition sietilian other sch adamese the Muscular Strength 2. Muscular Endurance The capacity to exert force The body’s ability to resist fatigue or sustain against a resistance. prolonged activity. Resistance training programs Endurance can be improved by using a are the most efficient way to moderate load and progressively increasing gain rapid strength. the no. of reps. The recommendation for good CV fitness is to do 3-5 sessions of 20-30 minute workouts a week at a HR intensity that corresponds to your age. 3. Body Composition 4. Flexibility Is the range of motion (ROM) possible in a Is the amount of body fat and muscle mass, given joint or series of joints. can also significantly affect sporting Maintaining a good ROM provides increased performance. resistance to muscle soreness. In many other sports, including team field sports, correct body composition and size is also very important as part of the overall fitness profile  F – Frequency: number of times a week Basic Exercise I - Intensity: level of exertion Principles: F.I.T.T T- Time: length of workout Principle T - Type: type of workout see Cardiovascular Disease and Exercise Capacity these oooo today  oooh dg to Ethftalgytechng strata arnica Stimulating Muscular Adaptations through Resistance Training Alteration of Muscle Fiber Types  References Wilmore, J. H., Costill, D. L., & Kenney, W. L. (2008). Physiology of sport and exercise. Champaign, IL: Human Kinetics. Plowman, S. A., & Smith, D. L. (1997). Exercise physiology for health, fitness, and performance. Boston: Allyn & Bacon.