Principles of Training

The F.I.T.T. Principle

Frequency depends on age, conditioning, competitive

aspirations, other commitments

Intensity can be prescribed based on VO2 max, the

Borg scale, percentage of maximal heart rate (60%-90%), Karvonen method (heart rate reserve)

Weight training intensity usually a percentage of 1 rep-maximum (RM) – the amount of weight an individual can lift for one repetition

Heart Rate reserve Maximal heart rate (MHR) – Resting Heart rate (RHR)

Type

depends on... extent to which each energy system is used Skill specific vs. Strength and endurance

Time Depends on previous conditioning and

overall goals Usually 20-60 minutes however experienced

athletes may need to train longer Lifestyle also a factor

The Role of Energy Systems in TrainingThe anaerobic alactic system (ATP-PC) Takes on the form of interval training, need

solid aerobic base to train Each rep less than 10 sec thereby depleting

ATP-CP stores, need sufficient time to regenerate stores

Recovery time 5 or 6 times work itself, no more than 60 seconds of work per set (ie. 6 bursts of 10 seconds)

The Role of Energy Systems in TrainingThe anaerobic lactic system (glycolysis); Need solid aerobic base Repetitions between 10 seconds and 2

minutes Recovery between reps and sets can be

sped up by using gentle aerobic activity as it reduces LA buildup

The Role of Energy Systems in TrainingAerobic; Continuous, steady-state exercise 20+

minutes aerobic interval training involves less intense

work period than the other two systems

Over Training

Acute muscle worked to

exhaustion traumatic orthopedic injury

body exhausted after bout glycogen depleted sympathetic response elevated cortisol levels increase

Over Training

Chronic muscle becomes

weaker over time orthopedic overuse injury

body becomes weaker over time glycogen depleted over time, Parasympathetic response, Increased cortisol levels

Signs of Overtraining

Increased resting blood pressure

Increased resting heart rate Decreased maximal power

output Decreased sports

performance Decreased maximal blood

lactate concentrations Slower recovery after

exercise Weight loss

Stone, M.H., Keith, R.E., Kearney, J.T., Fleck, S.J., Wilson, G.D. and Triplett, N.T. Overtraining: A Review of the Signs, Symptoms and Possible Causes. The Journal of Applied Sports Science Research 5:35-50, 1991.

Decreased appetite Decreased desire to

exercise Increased irritability and

depression Increased incidence of

injury Increased incidence of

infection

Monitoring Overtraining

Take your pulse upon wakening before getting out of bed for several days to establish a baseline. Have an easy or short workout if your morning heart rate is greater than 5% of your baseline. Take the day off of training if your morning heart rate is greater than 10% above baseline.

Glutamine/Glutamate Ratio and Overtraining GN/GT ratio >5.88 = Normal GN/GT ratio >3.58 <5.88 = Adaptation GN/GT ratio <3.58 for <2 weeks = Over

Reaching GN/GT ratio <3.58 for >2 weeks = Over

Training

Lon Kilgore, Ph.D., Midwestern State University, Exercise Science Laboratories and USA Weightlifting Regional Development Center, Wichita Falls, Texas.

Hormonal Fluctuation Model

A higher testosterone to cortisol ratio correlates with increases of maximal strength performance

30% drop in Testosterone/Cortisol Ratio is proposed to be too extreme for effective recovery of performance after training

Changes of less that 10% in Testosterone/Cortisol Ratio is proposed to be too small and lead to lesser performance improvements

Performance should be optimal if period of training can be adjusted to lower T/C ratio between 10-30% that is followed by a period of recovery.

Hakkinen KA, Pskarinen A, Alen M, Kau hanen H, Komi PV (1987). Relationships between training volume, physical performance capacity, and serum hormone concentrations during prolonged training in elite weight lifters. International Journal of Sports Medicine, 8 (suppli): 61-65.

More Principles of Training

The Principle of Overload The Principle of Progression The Specificity Principle The Principle of Individual Differences The Principle of Reversibility The Principle of Diminishing Returns

***Define each principle of training***