Training for Performance

2. Training for Performance

3. 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

4. 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

5. 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

6. 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

7. 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

8. 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

9. 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

10. Training Intensity and Improvement in VO2max

11. Injuries in Endurance Training • Most injuries are a result of overtraining • Short-term, high-intensity exercise • Prolonged, low-intensity exercise • The “ten percent rule” for safely increasing training load • Intensity or duration should not be increased by more than 10% per week

12. Training for Improved Anaerobic Power • ATP-PC system • Short (5-10 seconds), high-intensity work intervals • 30-60 second rest intervals • Glycolytic system • Short (20-60 seconds), high-intensity work intervals

13. Training to Improve Muscular Strength • Strength-training exercises • Isometric or static • Dynamic or isotonic • Includes variable resistance exercise • Isokinetic • Increase in muscle size • Due to hypertrophy ( fiber diameter) • Due to hyperplasia? ( fiber number)

14. Progressive Resistance Exercise • Improvements in strength via progressive overload • Periodically increasing resistance (weight lifted) to continue to overload the muscle • Basis for most weight-training programs

15. Principles of Strength Training • Muscles must be exercised near peak tension for increases in strength • There is no “optimum” training program • 3-4 days per week with rest days in between is recommended • Strength training should involve the same muscles as competition • Movement pattern, speed of shortening

16. Free Weights vs. Machines • Strength gains are similar following training using free weights and machines • Argument for free weights: • Data exist showing that free weights produce greater strength gains • Free weights produce greater movement variability and specificity • Free weights force control of balance and stabilization

17. Combining Strength and Endurance Training • Combined strength and endurance training may result in lower gains in strength than strength training alone • Recommended that strength and endurance training be performed on alternate days for optimal strength gains

18. Gender Differences in Response to Strength Training • Untrained males have greater absolute strength than untrained females • Strength related to cross-sectional area of muscle • There does not appear to be a gender differences in response to strength training

19. Strength as a Function of Muscle Cross-Sectional Area

20. Training-Induced Strength Changes in Men and Women

21. Muscle Soreness • Delayed onset muscle soreness (DOMS) • Appears 24-48 hours after strenuous exercise • Due to microscopic tears in muscle fibers resulting in inflammatory response

22. Training for Improved Flexibility • Static stretching • Continuously holding a stretch position • Preferred technique • Less chance of injury or soreness • Less muscle spindle activity • Proprioceptive neuromuscular facilitation (PNF) • Isometric contraction of muscle being stretched • Dynamic stretching • Ballistic stretching movements

23. Year-Round Conditioning for Athletes • Off-season conditioning • Prevent excessive weight (fat) gain • Maintain muscular strength or endurance • Maintain bone and ligament strength • Maintain skill level • Preseason conditioning • Increase to maximum the energy systems used in particular sport • In-season conditioning • Maintenance of fitness level

24. Year-Round Conditioning for Athletes

25. Common Training Mistakes • Overtraining • Undertraining • Performing non-specific exercises • Failure to schedule a long-term training plan • Failure to taper before a performance

26. Symptoms of Overtraining

27. Tapering • Short-term reduction in training load prior to competition • Allows muscles to resynthesize glycogen and heal from training-induced damage • Improves performance in both strength and endurance events