sport books publisher1 developing a strength and cardio- respiratory fitness program
TRANSCRIPT
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Developing a Strength and Cardio-Respiratory Fitness Program
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Training Components to Consider
Training timeFrequency of exercisingIntensity of exercisingVolume of trainingWork-to-rest ratioType of exerciseOrder of exercisesNumber of repetitions per setNumber of setsRecovery periods between exercises
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Training Time
Refers to the total time devoted to developing fitness
Based on the duration of each training session and frequency of training per week, month, or year
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Training Frequency Depends on the goals of the individual Athletes may train 2-10 times per week for strength
and cardiovascular endurance For general fitness training, 2-3 sessions per week
may be sufficient to maintain levels of strength and endurance
For weight loss or strength or endurance gains, however, 4-6 sessions per week are necessary
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Training Volume Refers to the sum total of work performed
during a training session or phase of training Measured in various units depending on the
type of activity metres or kilometres as a measure of distance
Strength using body weight - measured by the number of repetitions performed and the number of exercises done
Strength exercises using weights are measured by the sum of all weight lifted per session, and the number of repetitions performed with a given load
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Training Intensity Probably the most important component
of strength training Characterizes the degree of stimulation
or intensity of exercise per unit of time Expressed as a percentage of a trainee’s
personal best or 100% performance in the activity
This becomes the benchmark, or starting point, for defining relative intensities to be used to plan workouts
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Work-to-Rest Ratio
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Work-to-Rest Ratio Refers to the relationship between the
phases of work and rest during training In general, the lower the intensity of
exercise per unit of time, the shorter the rest periods required
Conversely, the higher the intensity of exercise, the longer the rest periods must be
Must be considered in connection with all components of training such as the volume of exercise and types of exercises performed
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Relationship Between Intensity and Volume
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Relationship Between Distance and Speed of Running
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Type of Exercise Fitness development is dependent
upon the type of physical exercises practiced
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Type of Exercise In strength training, load dosage can
be achieved using one’s own body weight, the weight of a partner, free-weights, machines, etc.
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Warm-Up and Cool-Down
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Benefits of a Warm-Up Raising the body
temperature, increasing respiration, heart rate, blood flow, metabolic rate, oxygen exchange
Increasing range of movement, decreasing muscle tension, preventing muscle, tendon, ligament strains
Increasing central nervous system activity, improving coordination, reducing reaction time
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Benefits of a Cool-Down
Helps speed recovery from a bout of exercise
Helps physiological systems return to normal levels
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Other Components of Training
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Exercise Speed
Lower exercise speeds promote an increase in muscle diameter
Brisk exercise speeds develop power or muscular explosiveness
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Number of RepetitionsThe number of sets or repetitions
depends on the training method, the individual’s performance level, and personal goals• A lower number of repetitions per set
promotes maximal strength• A greater number of repetitions is
suitable for endurance training
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Variety of ExerciseThe variety of exercises used
depends on one’s goal(s)Recreational athletes will tend to
perform a large number of exercises
Competitive athletes with a specific goal will tend to perform fewer, more sport-specific, exercises
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Principles of Strength Training
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New and progressively higher training demands enable athletes to adapt their physical and mental functions to increase performance capacity
To ensure that muscles are being adequately overloaded, resistance should be periodically increased
Training volume and training intensity can be progressively increased
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1. Gradual Load Increase Involves increasing training load gradually Using small steps, training load is
increased from one training cycle to another
All training and individual exercises should be performed to fatigue
Load increase depends on training frequency, volume, and intensity − in that order
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2. Explosive Load Increase Involves abrupt or explosive increases in
training load Is effective in more sport-specific, goal-
oriented training, especially for competition Requires a substantial increase in volume
and/or intensity of training from one training cycle to another
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Interruptions in training have a negative effect on performance; results in a stagnation or decline in performance
Cardiovascular and muscular endurance decline faster than maximal power or strength performance
Loss in performance applies to coordination, technical skills, and tactical skills, leading to an overall decline in performance
Athletes who have trained for many years are more resistant to the effects of training interruptions
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The principle of ‘specificity’ states that the responses to exercise are specific to the nature or type of exercise performed
Specific exercises lead to specific physiological responses
This principle applies to the following:
Strength Muscular and
cardiorespiratory endurance Coordination Speed of movement Motor patterns Joint angle of movement Neuromuscular components
involved Speed of muscle contraction Type of muscle contraction
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The systematic division of the training year into periods that allow for optimal performance development during the competitive season
Three major periods are involved:1. The Preparatory Phase (PP)2. The Competition Phase (CP)3. Transition Periods (TP) Individual periods are further subdivided:1. Macro-cycles (2-6 weeks)2. Microcycles (7 days)3. Daily cycles (1-2 training sessions)4. Training sessions (1-2 hours)
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Preparation Period (PP): Development of a high level of
fitness from which to build Characterized by a gradual and
progressive increase of exercise volume at medium intensity levels
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Competitive Period (CP): Maintenance of the level of
fitness achieved in the PP Volume and intensity of
fitness work are reduced The main emphasis is on
sport-specific skill training
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Transition Period (TP): Relatively short in duration (2-4
weeks) Designed to offer a break from
competition and intensive training Relaxation in addition to recreation is
recommended Ensures that strength and
endurance do not drop significantly
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Overview of fitness training methods and their effects
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Circuit Training
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Circuit Training An exercise training
program that is designed to exercise all major muscle groups in one session
An effective exercise method used in many sports, and for general fitness development purposes
Allows for the combination and manipulation of specific exercises to achieve specific fitness goals
Exercise intensity, volume, and rest intervals can be manipulated
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Principles of Circuit Exercise Programs
Major variables to be considered: Number of exercises Sequence of exercises Length of rest period between sets Length of rest period between circuits Types of exercises Resistance levels
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Principles of Circuit Exercise Programs
The number of exercises per muscle group depends on:
The training effect to be achieved The desired volume of work to be
completed during a training session The desired intensity of effort The structure of the program
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Principles of Circuit Exercise Programs
The trainee progresses from one exercise station to another in sequence
A given number of repetitions are performed at each exercise station
Active recovery of previously used muscles occur from station to station
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Principles of Circuit Exercise Programs
The trainee moves quickly from one station to another, with little rest between exercise stations
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Principles of Circuit Exercise Programs
A circuit may include running laps between stations
The effect of this type of training is the development of both muscular and cardiorespiratory fitness
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Principles of Circuit Exercise Programs
Research has shown that circuit training is an effective training method for both competitive and recreational fitness development
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Cardiorespiratory Training
1. Endurance training 2. Fartlek training 3. Interval training 4. Repetition training
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Endurance Training Also known as continuous training or slow long distance
(SLD) training
Involves training at approximately 40-60% of max. performance ability over a long distance
Typically carried out without break
Physiological benefits include enhanced aerobic capacity and development of staying power
Psychological benefits include increased determination and self-confidence
The major objective of SLD training is to develop a solid fitness base during the preparatory season
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Fartlek Training
Endurance training method used by runners mainly during the preparatory season
Using an extremely flexible training program Combines long slow distance training,
pace/tempo training and interval training It involves easy running, fast bursts of
running of varying lengths, hill running etc.
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Interval Training
Involves systematic alteration of exertion and recovery
a. Extensive Interval
b. Intensive Interval
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A. Extensive Interval Requires the trainee to carry out a great number
of repetitions of selected distance in one session with a recovery period equal to the work interval
Keeping the work-to-rest ratio (W:R) at 1:1-2 between intervals and 1:2-4 between sets
Each exercise is repeated 20-30 times
The repetitions are divided into several sets
The training intensity is between 60-80 percent of the trainee’s max. performance
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B. Intensive Interval
Overall lower training volume than the extensive interval method
Each interval is repeated 10-20 times
Performed at 80-90 percent of the trainee’s max performance capacity
Requires longer breaks: W:R is approximately 1:2-3 between intervals and 1:4-6 between sets
Should not be implemented until a solid fitness base of aerobic training has been attained
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Repetition Training
Also known as tempo training Conducted at maximal intensity levels Used in the final preparations for competition The duration of exercise is normally longer
than in interval training Longer recovery periods are needed between
individual bouts W:R is approximately 1:5 or longer
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Combination Training
Simultaneously develop both muscular and cardiorespiratory fitness
A. Combo Circuit Training
B. Cross Training
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Combo Circuit Training
In addition to strength exercises, a circuit may include running laps between stations
Distance of the running may vary between 50-400 metres depending on the available facility and specific needs of the trainee
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Cross Training
Involves activities that offer aerobic fitness benefits similar to those offered by running.
It can also promote total body fitness and may prevent overuse injuries
Used by competitive athletes during the transition period
A. Aerobic cross training (cycling, swimming) B. Muscular endurance cross training (rowing
machine, StairMaster) C. Activity cross training (several different activities)
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Summary Physical fitness encompasses many
components that are important for health- strength, power, endurance, flexibility, body composition, and psychomotor abilities
Cardiorespiratory endurance can be enhanced through endurance, Fartlek, interval training, and repetition training
Flexibility can be improved by static stretching, dynamic stretching, and proprioceptive neuromuscular facilitation (PNF)