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PRINCIPLES OF TRAINING

PRINCIPLES OF TRAINING. Overload. Exercise at an intensity that is higher than the intensity done previously Must manipulate intensity, frequency, duration and mode Overload for health reasons is less than for improving athletic performance reasons. Specificity.

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PRINCIPLES OF TRAINING

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  1. PRINCIPLES OF TRAINING

  2. Overload • Exercise at an intensity that is higher than the intensity done previously • Must manipulate intensity, frequency, duration and mode • Overload for health reasons is less than for improving athletic performance reasons

  3. Specificity • Adaptations that occur due to overload applied; e.g. if train aerobic system, improve aerobic system • If want to improve running speed, VO2 max for running, must train by running, there is little cross-over from sport to sport, or activity to activity.

  4. Individual Differences • Each person is unique • Each will adapt to the imposed demands differently

  5. Reversibility • Detraining occurs rapidly, even if person has been a chronic exerciser for years • Level of intensity to maintain is not as high as to gain

  6. PHYSIOLOGIC CONSEQUENCES OF TRAINING • Anaerobic System • Aerobic System

  7. Anaerobic system changes • sprint and power training • Increases in resting levels of anaerobic substrates inc in CP, ATP, free creatin, glycogen • Increases in quantity and activity of key enzymes that control the glucose breakdown most in the type IIb fibers • Increases in the capacity for generating high levels of lactate in all-out exercise inc. in glycogenolysis and tolerance of higher levels of lactate (pain)

  8. Aerobic system changes • Aerobic training, for athletics and control of CHD • Metabolic Adaptations

  9. Metabolic adaptations • inc in size and number of mito. • increased aerobic system enzymes (nearly 2X) due to increases in mito. Density • lipid metabolism inc. capacity to mobilize, deliver, and oxidize lipids, • glycogen sparingCHO metabolism inc. • greater capacity to oxidize CHOs, inc mito, inc pyrv., glycogen sparing

  10. TR individual reach Steady State more rapidly than UNTR • why?

  11. Submaximal work: • TR and UNTR will have the same oxygen cost • TR will exercise at lower HR • TR will exercise at lower intensity

  12. Training for Aerobic Power

  13. Usual Recommendations • Karvonen’s Equation • Upper body versus lower body only • RPE • LT

  14. Interval Training • Intensity of interval • Duration of interval • Length of recovery • Number of repetitions • Fartlek

  15. Interval Training Prescriptions Adapted from: E.L. Fox & D. K. Mathews, 1974

  16. Dose– Response Health-Related Fitness Health Outcomes Physical Activity Level

  17. Accumulation versus Single Bout • What is the current recommendation for PA? • Can you accumulate minutes or must it be at once?

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