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Principles of Training
The F.I.T.T. Principle
Frequency depends on age, conditioning, competitive
aspirations, other commitments
Intensity can be prescribed based on VO2 max, the
Borg scale, percentage of maximal heart rate (60%-90%), Karvonen method (heart rate reserve)
Weight training intensity usually a percentage of 1 rep-maximum (RM) – the amount of weight an individual can lift for one repetition
Heart Rate reserve Maximal heart rate (MHR) – Resting Heart rate (RHR)
Type
depends on... extent to which each energy system is used Skill specific vs. Strength and endurance
Time Depends on previous conditioning and
overall goals Usually 20-60 minutes however experienced
athletes may need to train longer Lifestyle also a factor
The Role of Energy Systems in TrainingThe anaerobic alactic system (ATP-PC) Takes on the form of interval training, need
solid aerobic base to train Each rep less than 10 sec thereby depleting
ATP-CP stores, need sufficient time to regenerate stores
Recovery time 5 or 6 times work itself, no more than 60 seconds of work per set (ie. 6 bursts of 10 seconds)
The Role of Energy Systems in TrainingThe anaerobic lactic system (glycolysis); Need solid aerobic base Repetitions between 10 seconds and 2
minutes Recovery between reps and sets can be
sped up by using gentle aerobic activity as it reduces LA buildup
The Role of Energy Systems in TrainingAerobic; Continuous, steady-state exercise 20+
minutes aerobic interval training involves less intense
work period than the other two systems
Over Training
Acute muscle worked to
exhaustion traumatic orthopedic injury
body exhausted after bout glycogen depleted sympathetic response elevated cortisol levels increase
Over Training
Chronic muscle becomes
weaker over time orthopedic overuse injury
body becomes weaker over time glycogen depleted over time, Parasympathetic response, Increased cortisol levels
Signs of Overtraining
Increased resting blood pressure
Increased resting heart rate Decreased maximal power
output Decreased sports
performance Decreased maximal blood
lactate concentrations Slower recovery after
exercise Weight loss
Stone, M.H., Keith, R.E., Kearney, J.T., Fleck, S.J., Wilson, G.D. and Triplett, N.T. Overtraining: A Review of the Signs, Symptoms and Possible Causes. The Journal of Applied Sports Science Research 5:35-50, 1991.
Decreased appetite Decreased desire to
exercise Increased irritability and
depression Increased incidence of
injury Increased incidence of
infection
Monitoring Overtraining
Take your pulse upon wakening before getting out of bed for several days to establish a baseline. Have an easy or short workout if your morning heart rate is greater than 5% of your baseline. Take the day off of training if your morning heart rate is greater than 10% above baseline.
Glutamine/Glutamate Ratio and Overtraining GN/GT ratio >5.88 = Normal GN/GT ratio >3.58 <5.88 = Adaptation GN/GT ratio <3.58 for <2 weeks = Over
Reaching GN/GT ratio <3.58 for >2 weeks = Over
Training
Lon Kilgore, Ph.D., Midwestern State University, Exercise Science Laboratories and USA Weightlifting Regional Development Center, Wichita Falls, Texas.
Hormonal Fluctuation Model
A higher testosterone to cortisol ratio correlates with increases of maximal strength performance
30% drop in Testosterone/Cortisol Ratio is proposed to be too extreme for effective recovery of performance after training
Changes of less that 10% in Testosterone/Cortisol Ratio is proposed to be too small and lead to lesser performance improvements
Performance should be optimal if period of training can be adjusted to lower T/C ratio between 10-30% that is followed by a period of recovery.
Hakkinen KA, Pskarinen A, Alen M, Kau hanen H, Komi PV (1987). Relationships between training volume, physical performance capacity, and serum hormone concentrations during prolonged training in elite weight lifters. International Journal of Sports Medicine, 8 (suppli): 61-65.
More Principles of Training
The Principle of Overload The Principle of Progression The Specificity Principle The Principle of Individual Differences The Principle of Reversibility The Principle of Diminishing Returns
***Define each principle of training***