TRAINING PRINCIPLES & PERIODIZATION

1. TRAINING PRINCIPLES & PERIODIZATION PEP 201 University of Idaho

3. There is a difference between Physical Activity and Exercise… • Physical Activity (PA) • Any Body Movement carried out by your skeletal muscles and requiring energy. • Exercise (EX) • Planned, Structured, Repetitive Movement of your body designed to improve or maintain physical fitness. PA is good for health, but EX IS NECESSARY TO IMPROVE PHYSICAL FITNESS!

4. Recall that there are 5 components of physical fitness for which we are interested… • CR Endurance • MS Strength • MS Endurance • Flexibility • Body Composition

5. To develop your fitness, there are fundamental training principles you must consider for each component… • FITT • Progressive Resistance Exercise (PRE) • Specificity • Reversibility • Warm-ups & Cool-downs

6. The FITT principle should anchor all of your fitness programming! • Frequency • How Often you should workout. • Example: 3 runs per week. • Intensity • How Hard you should workout each session. • Example: Each run is performed at 70% of my maximal heart rate. • Time • How Long you should workout each session. • Example: Each run is 20 minutes long. • Type • The Type of exercise you are performing. • Example: I will use RUNNING to improve my fitness.

7. To apply FITT appropriately, you must also employ the PRE principle. • Progressive Resistance Exercise (PRE) • Placing Increasing Amounts of Stress on your body will cause adaptations that improve fitness. • Example: The legend of Milo

8. Specificity and Reversibility are also important for fitness development… • Specificity • Your body will adapt to a Particular Type and Amount of stress placed upon it. • Example: Rock Climber Forearms • Reversibility • Fitness improvements are lost when the Demands on your body are Lowered. • Example:“Use it or Lose it!”

9. and the importance of Warm-ups and Cool-downs cannot be overlooked! • Warm-ups are beneficial because they: • Safely Prepare your body for EX and PA. • Create an opportunity for Optimal performance. • Example: Jogging  Running • Cool-downs are necessary to: • Safely Transition your body from an exercising to resting state. • Improve the Recovery Process. • Example: Walking or Stretching After a Workout.

10. Exercise and application of the training principles manipulates your Metabolism… • Metabolism • Sum of the Chemical Processes necessary to maintain your body. • Food is chemically converted to Fuel for use or storage. • Carbohydrates (CHO): immediate fuel and fuel storage. • Fats: sustained fuel and fuel storage. • Proteins: useful for building processes. • Adenosine Triphosphate (ATP) • The Most Basic Form of Usable Energy in your body. • ATP synthesized from CrP, CHO, Fats, and Proteins. • ATP broken down to release energy for physical work.

11. and trains your 3 Energy Systems… • Anaerobic (Does Not NeedOxygen to produce/use ATP) • 1) Immediate Energy System • Utilizes stored ATP-CrP for rapid, very high-intensity activity. • Energy production limited to ~ 10-30 sec. • Example: Lifting heavy weights or sprinting 100m. • 2) Glycolytic/Lactic Acid System • Breaks down CHOs to produce ATP for short-term, high-intensity activity. • Lactic Acid created which can aid or hurt performance. • Energy production limited to ~ 30 sec. – 2 or 3 min. • Example: Circuit weight training or running 800m.

12. and trains your 3 Energy Systems… • Aerobic (Needs Oxygen to produce ATP) • 3) Oxidative System • Breaks down CHOs and Fats to produce ATP in cellular mitchondria for sustained low-moderate intensity activity. • Energy production extends beyond ~ 2-3 min. • Example: Sitting down in class or running a marathon. You’re always using a combination of these three systems – The type of exercise dictates the predominant energy system!

13. and trains your 3 Energy Systems…

14. While engaging in a fitness program, you can expect… • Initial fitness improvements are usually rapid and substantial. • This is typically seen in the first 4-6 weeks. • Slower gains with proper, extended training. • Proper application of the training principles is critical to elicit improvement after 4-6 weeks. • A plateau or decrease in progress with improper training. • Incorrect application of the principles and/or doing the same thing forever Will Not Yield Further Improvements in fitness. • Eventually, a decline in fitness or an increase in injuries will follow.

15. So, to optimize your progress you should use Periodization! • Periodization • Planned Variations in your exercise that cumulatively improve your fitness and performance. • It strategically manipulates the fitness principles to optimize training. Periodization is the smartest way to stay in shape! It should be applied to all types of exercise & training!

16. For example, Periodized vs. Non-Periodized Programs typically yield the following progressions… First 4-6 Weeks Periodized Program FITNESS Non-Periodized Program TIME

17. In a nutshell the take home message is… • There are Basic Training Principles that apply to all forms of exercise and fitness. • Exercise trains your Metabolism, or Energy Systems, which yields fitness improvements. • Periodization can optimize your fitness progression. Rome wasn’t built in a day! Patience and Persistence will yield great rewards!