Concept 12 Performance Benefits of Physical Activity

1. Concept 12 Performance Benefits of Physical Activity Specialized forms of training are needed to optimize adaptations to exercise and performance in sports.

2. Online Learning Center Presentation Overview • High Level Performance • Types of Performance Training • Skill-Related Fitness • Guidelines for High- Performance Training Discussion Activity

3. High-Level Performance • Not necessary for health or enjoyment from activity • Requires more rigorous training than is needed for health • More dependent on good genetics than health, but requires health- and skill-related fitness, and specific motor skills

4. Factors Influencing High-Level Performance

5. Dimensions of HRF (Health-Related Fitness) • Cardiovascular fitness • Muscular endurance • Muscular strength • Flexibility • Body composition

6. Lab 12a information Dimensions of SRF(Skill-Related Fitness) • Agility • Balance • Coordination • Speed • Power • Reaction time Click here for more information on skill-related fitness and performance training.

7. Types of Performance Training • Muscle Fitness • Aerobic & Anaerobic • Power • Flexibility • Skill Information on musclefitness, aerobic/anaerobic, power, and flexibility training are covered in subsequent slides.

8. Training for Endurance & Speed • Speed and endurance are at opposite ends of the performance continuum • Improved anaerobic capacity can contribute to performance in activities considered to be aerobic • Interval training can be effective in building both aerobic and anaerobic capacity • Too much strength and flexibility training may impair endurance performance

9. Types of Endurance Training • Long Slow Distance • Builds base • Interval Training • Builds peak anaerobic capacity • Increases VO2 max • Threshold Training • Improves ability to maintain race pace for continuous length of time

10. Training for Strength & Muscular Endurance • Training for high-level strength - multiple sets with heavier weights • Multiple joint exercises, such as the bench press, have been found to be more effective in strength enhancement, since they allow a greater load to be lifted • Training for CV fitness along with strength training can limit adaptations

11. Load & Intensity Guidelines • Intermediatelifters: multiple sets of 6-12reps performed using 70-80%of1RM values • Advancedlifters: 1-12reps performed using 70-100%1RM; they may need to use a higher overload to get continued improvements • RestIntervals must be long (2-3min) for high-intensity strength training to allow full recovery of the muscles between sets

12. Resistance Training Sports • Olympic weight lifting • 3 sets of 3-8 reps recommended for most weight lifters • Power lifting • Body building • 3-7 sets of 10-15 reps

13. Training for Muscular Endurance • Many repetitions with lighter weights • Multiple sets of 10-25 reps is required • Short rest periods of 1-2 min are recommended for high-repetition sets and periods of less than 1 min should be used for lower-repetition sets • Variation in exercise order to vary the stimulus • Intermediatelifters: 2-4x/wk • Advancedlifters: up to 6x/wk if appropriate variation in muscle groups is used between workouts

14. Training for Power • Power is a combination of strength and speed, and it is both health-related and skill-related • The stronger person is not necessarily the more powerful • Power = amount of work per unit of time • To increase power, you must do more work in the same time or the same work in less time

15. Training for Power continued • The principle of specificity applies to power development • Strength-related power- working against heavy resistance at slower speeds • Speed-related power- training at high speeds with relatively low resistance • Can be done with weight equipment, but care is needed to ensure safety and efficacy • Plyometrics - advanced training technique

16. Training for Flexibility & Balance • Stretching for performance may differ from stretching for good health • Functional balance training is used by some athletes to improve performance • Execution of skilled movements that promote balance and improve proprioception

17. Stretching for Performance • general health static • performance  dynamic (e.g., ballistic)

18. Training for High-LevelPerformance: Skill-Related Fitness & Skill

19. SRF & Skill Learning • Also called motor fitness or sports fitness because SRF can enhance performance in sports • Good SRF improvesability to learn skills, it does NOT ensure good skills Practice is needed to learn skills.

20. Practice & Skill Learning • Soccer players most likely possess good agility and coordination, but skills in dribbling and kicking come only through extensive practice!

21. Key Points about SRF • Exceptional performers tend to be outstanding in more than one component of skill-related fitness • Excellence in one skill-related fitness component may compensate for a lack in another • Excellence in skill-related fitness may compensate for a lack of health-related fitness when playing sports and games

22. Sport Specific Training • For triathletes to be successful in swimming, they need to practice swimming in “open” water

23. Guidelines for High-Performance Training • Overtraining Syndrome / Staleness • Periodization & Tapering • Performance Trends & Ergogenic Aids

24. Lab 12b information Overtraining Syndrome • If athletes push themselves too hard during training (without sufficient rest) they can get “overtraining syndrome” • Symptoms: • Fatigue • Poor or irregular heart rate • High resting heart rate (relative to normal) • irritability • Treatment: REST

25. Overtraining continued • Athletes should be aware of various psychological disorders related to overtraining • Compulsive physical activity, often referred to as activity neurosis or exercise addiction, can be considered a hyperkinetic condition • Anorexia nervosa

26. Periodization of Training Elite athletes use cyclical training schedules to alternate the stress ontheir bodies and allow their bodies to adapt and prepare for competition

27. Performance Trends & Ergogenic Aids • Substances, strategies, and treatments designed to improve performance beyond the effects of normal training • Mechanical, psychological, & physiological • Mechanicalergogenics may improve efficiency and performance. • Oversized tennis racquets • Spring-loaded ice skates

28. Performance Trends & Ergogenic Aids continued • Psychological ergogenics improve concentration and focus during competitive activities • Mental Imagery • Hypnosis • Modeling performance • Physiological ergogenics – enhance biochemical and physiological processes • Nutritional supplements

29. Commonly Used Physiological Ergogenic Aids • Fluid replacement beverages and energy bars • Protein Supplements • Creatine Photo: Creative Commons Flickr

30. Summary • Performance training requires greater levels of activity than for general health • There are many advanced training techniques for endurance, speed, strength, muscular endurance, & power • Skill-related fitness and skill are needed for sports success • Consider the risks of overtraining and use of ergogenic aids End of presentation

31. Online Learning Center Supplemental Info Lab Information Additional Graphics and Training Information Discussion Activity

32. Return to presentation Lab 12a InformationEvaluating Skill Related Fitness • Perform the various skill-related fitness stunts • Evaluate your performance using the corresponding rating scales • Discuss your particular strengths and weaknesses and how it might relate to your abilities in different sports

33. Return to presentation Lab 12b InformationIdentifying Symptoms of Overtraining • Answer the questions concerning overtraining syndrome in the Results section. If you are in training, rate yourself; if not, evaluate a person you know who is in training • As an alternative, you may evaluate a person you know who was formerly in training (and who experienced symptoms) or evaluate yourself when you were in training (if you trained for performance in the past) • Answer the questions in the Conclusions and Implications section

34. Benefits of SRF • Helps you stay active • Improves work efficiency • Helps in emergencies • Helps in learning new activities

35. Measuring SRF • Helps determine strengths • Helps you choose activities

36. Return to presentation Skill Learning Guidelines • Learn the gross concept first • Learn technique correctly • Overlearn the skill (repetition) • Use mental practice

37. Laboratory Testing of Aerobic Athletes • Laboratory tests can reveal more specific information about training adaptations • Results can be useful to help athletes optimize training In this test, heart rate, and oxygen consumption are sampled during exercise

38. Return to presentation Sample Results of Laboratory Testing Based on Van Handel, 1986

39. Roger Bannister: A pioneer of interval training

40. Techniques for Gaining Muscle • Muscle mass is increased in response to regular weight training • Metabolism is most effective at building muscle mass when smaller more frequent meals are consumed • smaller more frequent meals are recommended for building muscle

41. Return to presentation Myths about Gaining Muscle • Supplements (e.g. creatine monohydrate) • They do NOT act independently to increase muscle size • They work by allowing an individual to do more total work during training (greater training stimulus to muscles). • High protein diets • Body has no storage form for protein • Extra protein does not stimulate protein synthesis

42. Return to presentation Discussion Activity What is the difference between skill-related fitness and skills? Also, what is their relationship to training for performance?