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BODY SYSTEMS

BODY SYSTEMS. TRAINING METHODS AND PRINCIPLES. CONTINUOUS TRAINING. 20 minutes minimum. 70-85% maximum Heart Rate. Whole body activities eg. Running/cycling/swimming/rowing. FARTLEK. Interplay of 3 energy systems. eg. jog then sprint uphill. INTERVAL TRAINING.

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BODY SYSTEMS

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  1. BODY SYSTEMS TRAINING METHODS AND PRINCIPLES

  2. CONTINUOUS TRAINING • 20 minutes minimum 70-85% maximum Heart Rate Whole body activities eg. Running/cycling/swimming/rowing

  3. FARTLEK • Interplay of 3 energy systems eg. jog then sprint uphill

  4. INTERVAL TRAINING • Work periods interspersed with recovery periods Length of work/recovery periods determines energy system/fitness component trained Can apply overload by varying work interval/ time/distance/intensity/length of recovery period/repetitions/sets

  5. RESISTANCE TRAINING • Isotonic/Isometric/Isokinetic Repetitions/Repetitions Maximum (RM)/Sets/Resistance Specificity/Overload/Frequency (1-3 times/week) Strength/Power/Muscular Endurance (p229)

  6. PLYOMETRICS • Stretch followed by contraction Low level stress - skipping High level stress - depth jumps High level stress requires recovery time – see p107

  7. CIRCUIT TRAINING 5-15 stations Flexible - can vary energy systems/fitness components/muscle groups Can use fixed load/fixed time/individual load

  8. FLEXIBILITY • 3-4 times each week. Improvement after 3-4 weeks Do general warmup first (jog) Passive – hold stretch for 15-30 seconds Active – slowly move joint through range of motion PNF – assisted stretch/isometric contraction/assisted stretch Ballistic – use momentum to achieve stretch. Dangerous if untrained

  9. TRAINING PRINCIPLES

  10. DURATION • Minimum length of time for a training program to result in improved fitness and energy systems • Aerobic improvements can be noticed after 6 weeks, although 12 weeks is more beneficial • Anaerobic (eg.strength/power) gains can be noticed after 6-8 weeks • Flexibility gains can be noticed after minimal sessions

  11. FREQUENCY • Frequency refers to the number of training sessions needed each week to improve desired fitness components and energy systems • The minimum training frequency for improving aerobic fitness is 3 times per week, with 5 sessions being common. Elite athletes may train twice a day 6 or 7 days a week • The minimum training frequency for improving anaerobic fitness is 3 sessions a week, with 4 being common • Consideration of recovery time is important to prevent injuries and promote restoration of energy systems. Active recovery eg cool down/ ice baths/ massages speed recovery

  12. INTENSITY • Intensity is the exertion level of training • It is commonly measured as a percentage of maximal heart rate (220 - age)_ • Phosphate energy system – 95-100% mhr • Lactic acid energy system – 85-95% mhr • Aerobic energy system – 70-85% mhr • % of Maximum oxygen uptake can also be used • Working at 55% mVO2 for an aerobic activity • Above 75% mVO2 for an anaerobic activity

  13. PROGRESSIVE OVERLOAD • As the body adapts to a workload a progressive overload is required to prevent plateauing • Variables that can apply progressive overload include distance/time of work/time of recovery/no. repetitions/number of sets/number of sessions per week/amount of resistance/range of motion • The original aim of the program (fitness components and energy systems trained) and recovery periods must be considered

  14. SPECIFICITY • The characteristics of a physical activity should be replicated in training • Muscle groups used/skills performed/ fitness components used/predominant energy systems should be considered

  15. TIME • Time is the length of training sessions • Time is particularly important for aerobic training • Aerobic training requires a minimum of 20 minutes at 70-85% of max HR

  16. OTHER CONSIDERATIONS • DIMINISHING RETURNS – as fitness levels increase the rate of improvement lessens • REVERSIBILITY- when training stops, the reversal of fitness gains occur more quickly than they were achieved • Aerobic gains start to be lost in the first 2-4 weeks, while anaerobic gains (especially strength) take a little longer • MAINTENANCE - once a level of fitness has been reached it can be maintained by reducing the frequency of training as long as intensity is maintained • VARIETY – a change in activities, formats and drills can maintain interest as long as the initial aims are maintained

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