chapter 13
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CHAPTER 13
Training Principles and Methods
What is training? Definition: training is a vehicle by which
the human body is made more efficient
Such as;
Running Jumping Lifting Sports
The F.I.T.T Principles The four basic building blocks of any
exercise plan
F – requency I – ntensityT – ype T – ime
Frequency The number of training sessions within a
week (a set time period)
Factors that may affect the number of sessions:
Age Conditioning Competitive aspirations Commitments
Intensity How hard you work out during your
workout session.
Ways of prescribing intensity levels;
V02max Borg scale of perceived exertion % of Max HR HR reserved
Type Train to your needs.
Training directly related to the skill.
Training without mimicking the skill.
Time How long one should perform a certain
exercise within a training schedule
OTHER PRINCIPLES OF TRAINING
6 Principles
Principle of Overloading
In order for physiological change to occur, the human body must be subjected to greater stresses than the ones to which it is accustomed
The Principle of Progression
In order for overall effects of training to progress, an athlete must be subjected to greater and greater overloads, over time.
The Specificity Principle
Referred to as S.A.I.D (Specific Adaptation to Imposed Demand) Principle
In order for specific outcomes to occur, training exercises must be specific to those outcomes.
The Principle of Individual Differences
Every athlete has a different physical and psychological makeup, which means that every athlete will have different needs when it comes to training .
The Principle of Reversibility
“use it or lose it”
When the muscle or muscle group has undergone a period of training and then has that training removed, the muscle(s) will over time begin to lose the benefits of training.
The Principle of Diminishing Returns
Basked on the fact that a person’s training gains will reflect that person’s prior level of training.
Training Methods Interval Training -
http://www.youtube.com/watch?v=kdYv6Tzkv5A Concurrent Training -
http://www.youtube.com/watch?v=Rk5DkASzxdQ Fartlek Training -
http://www.youtube.com/watch?v=NSyo06sZXOU Plyometrics Training -
http://www.youtube.com/watch?v=g5xEfXbUpuA http://www.youtube.com/watch?v=g16kwi2W4h4
Resistance training - http://www.youtube.com/watch?v=wiTGv9Mwff4
Concurrent Training Training multiple energy systems using
different training methods at the same time.
http://www.youtube.com/watch?v=Rk5DkASzxdQ
Example Push up = 8-12 reps Rest Running on the sport = 1 minute Rest Squats = 8-12 reps Rest Jumping Jacks = 1 minute Rest Bicep Curls =8-12 reps Rest Runner start = 1 minute Rest Dips =8-12 reps
Interval Training Using the body’s energy systems to make
aerobic and anaerobic gain, alternating periods of relatively intense exercise with periods of recovery within the same workout
http://www.youtube.com/watch?v=kdYv6Tzkv5A
Example Running on the spot
1 minute of light jogging
15 seconds of high knees 45 seconds of light jogging
4 intervals
Fartlek Training Playing (alternating) with speed tempo
http://www.youtube.com/watch?v=NSyo06sZXOU
Plyometrics Training The ability to stretch and then shorten
the muscle through exercises
http://www.youtube.com/watch?v=g5xEfXbUpuA
http://www.youtube.com/watch?v=g16kwi2W4h4
http://www.youtube.com/watch?v=VK11KovyaP8&feature=related&safety_mode=true&persist_safety_mode=1&safe=active
Example Depth Jumps
Jump that is performed after the athlete has dropped to the ground off a platform or box. The jump should be both immediate and rapid. As the goal of depth jumps is to improve an athlete’s reactive strength, the less bending of the knees and the less time the feet are in contact with the ground, the more effective it is.
Resistance Training Most common forms of resistance
training is weightlifting.
http://www.youtube.com/watch?v=wiTGv9Mwff4
Example Upper Body (Rest 15-30 seconds)
Pushups = 8-12 reps Bicep curls = 8-12 reps Overhead triceps = 8-12 reps Shoulder press = 8-12 reps Reverse Fly's = 8-12 reps Dumbbell dead lifts = 8-12 reps
EFFECTS FACTORING TRAINING
In groups of 3-4
Provide a detailed description of your topic
Provide an example of the topic that your presenting
Topics Body Temperature regulation
Heat Transfer
Clothing
Atmospheric and Altitude
Air Pollution
Rest, Recovery and Avoiding injury
HOMEWORK
1. Terminology Review 13.2, Page: 133
2. The effect of environment factors on training and performance 13.4, Page 137
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