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

• 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

RESISTANCE TRAINING

• Isotonic/Isometric/Isokinetic

Repetitions/Repetitions Maximum (RM)/Sets/Resistance

Specificity/Overload/Frequency (1-3 times/week)

Strength/Power/Muscular Endurance (p229)

PLYOMETRICS

• Stretch followed by contraction

Low level stress - skipping

High level stress - depth jumps

High level stress requires recovery time – see p107

CIRCUIT TRAINING

5-15 stations

Flexible - can vary energy systems/fitness components/muscle groups

Can use fixed load/fixed time/individual load

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 stretchBallistic – use momentum to achieve stretch. Dangerous if untrained

TRAINING PRINCIPLES

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

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

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

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

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

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

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