Chapter 21: Training for Performance

1. Chapter 21: Training for Performance EXERCISE PHYSIOLOGY Theory and Application to Fitness and Performance, 5th edition Scott K. Powers & Edward T. Howley Presentation revised and updated by TK Koesterer, Ph.D., ATC Humboldt State University

2. Objectives Discuss the concept of designing a sport-specific training program based on an analysis of the energy system utilized by the activity List and discuss the general principles of physical conditioning for improved sport performance Define overload, specificity, and reversibility Outline the use of interval training and continuous training in the improvement of the maximal aerobic power in athletes

3. Objectives Discuss the guidelines associated with planning a training program designed to improve the anaerobic power of athletes Outline the principles of training for the improvement of strength Discuss the role of gender differences in the development of strength List the factors that contribute to delayed-onset muscle soreness

4. Objectives Discuss the use of static and ballistic stretching to improve flexibility Outline the goals of: 1. off-season conditioning, 2. preseason conditioning, and 3. in-season conditioning List and discuss several common training errors

5. Training Principles Overload Increased capacity in response to training overload Specificity Specific muscle involved Energy systems that provide ATP Reversibility When training is stopped, the training effect is quickly lost

6. Influence of Gender, Initial Fitness Level, and Genetics Men and women respond similarly to training programs Training improvement is always greater in individuals with lower initial fitness Genetics plays an important role in how an individual responds to training

7. Components of a Workout Session Warm-up Increases cardiac output, blood flow to skeletal muscle, and muscle temperature Believed to reduce risk of injury Workout Cool-down Return blood �pooled� in muscles to central circulation

8. Training to Improve Aerobic Power Three methods Interval training Long, slow distance High-intensity, continuous exercise Intensity appears to be the most important factor in improving VO2max

9. Interval Training Repeated exercise bouts Separated by rest periods Work interval Intensity: 85-100% HRmax Should last longer than 60 seconds to improve VO2max Rest interval Light activity such as walking Should be as long as the work interval

10. Long, Slow Distance Low-intensity exercise 57% VO2max or 70% HRmax Duration greater than would be expected in competition Based on the idea that training improvements are based on volume of training

11. High-Intensity, Continuous Exercise Appears to be the best method of increasing VO2max and lactate threshold High-intensity exercise 80-90% HRmax At or slightly above lactate threshold Duration of 25-50 min Depending on individual fitness level

12. Training Intensity and Improvement in VO2max