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Training Principles1

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Training principles, methods of training and exercise physiology knowledge for application in physical activity.
Improving performance in a physical activity ,[object Object],[object Object]
What is our focus in this module ,[object Object],[object Object],[object Object],[object Object]
Training Principles ,[object Object]
Training Principles ,[object Object]
Specificity ,[object Object],[object Object],[object Object]
Specificity ,[object Object],[object Object]
Health related fitness components ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]
Body Composition ,[object Object]
Endomorphs : ,[object Object]
Mesomorphs ,[object Object],http:// www.brianmac.demon.co.uk/bodytype.htm
Ectomorphs ,[object Object],[object Object]
Cardio-respiratory Endurance ,[object Object]
Muscular Strength ,[object Object]
Muscular Endurance ,[object Object]
Flexibility ,[object Object]
Skill related fitness components ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]
Power ,[object Object]
Speed ,[object Object]
Agility ,[object Object]
Balance ,[object Object]
Co-ordination ,[object Object]
Reaction time ,[object Object]
ENERGY SYSTEMS ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]
ATP
Anaerobic glycolysis
Aerobic Glycolysis
Energy systems ,[object Object]
Oxygen consumption
Examples of the overlap of energy systems ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]
Specificity ,[object Object]
Adaptation ,[object Object]
Overload ,[object Object]
Progressive overload ,[object Object]
Reversibility (detraining) ,[object Object],[object Object]
Overtraining/Retrogression ,[object Object]
 
Periodisation/training year ,[object Object]
Periodisation/training year ,[object Object]
Periodisation-example http://www.brianmac.demon.co.uk/articles/scni19a2.htm Months 10 through 12 Race/match prep and peak performance Peak competition period Months 8 and 9 Specific endurance and sport technique Early competition period Months 6 and 7 Maximum strength and specific endurance Pre-Competition period Months 4 and 5 Maximum strength and general endurance Preparation period Months 2 and 3 General strength and endurance Early preparation period Month 1 Active recovery Recovery period Month Aim Phase
F.I.T.T Principle ,[object Object],[object Object],[object Object],[object Object]
Frequency ,[object Object]
Frequency ,[object Object]
Intensity ,[object Object]
Time (duration) ,[object Object]
Time (duration) ,[object Object]
Type of training ,[object Object]
Intensity by Heart Rate ,[object Object],[object Object],[object Object]
Putting it all together-by heart rate ,[object Object],3-4km 5-8km Distance/workout 8-10 weeks 12-16 weeks or longer Duration 1 1 Sessions per day Heart rate:85-100% MHR Heart Rate: 70-85% MHR Intensity 3-5 days/week 4-7 days/week Frequency Sprint (anaerobic) training Endurance (aerobic) training Training Aspect
Intensity by resistance. ,[object Object]
Putting it all together-by resistance. ,[object Object],3-6 1-3mins Fast 2-5 15-40 Light 40-60% or 20-40 RM Endurance 3-4 3-5mins Fast 3-8 2-10 Medium 60-80% or 8-20 RM Power 3-6 1-3mins Slow 3-10 6-12 Heavy 70-80% or 6-12 RM Hypertrophy (bulk) 3-4 3-5mins Slow 5-12 2-6 Very Heavy 80-95% or 2-6 RM Strength Frequency per week Rest between Sets Speed Sets Reps Weight 1RM or RM Fitness Component
Variety ,[object Object],[object Object],[object Object],[object Object],[object Object]
Acute and chronic effects of exercise. ,[object Object]
Acute effects of exercise on the body (Immediate)
Increased Heart Rate ,[object Object]
Increased Respiration Rate ,[object Object]
Increased Stroke Volume ,[object Object]
Increased Cardiac Output-Q ,[object Object],[object Object],[object Object]
Increased VO 2 ,[object Object]
Increased Tidal Volume ,[object Object]
Increased Systolic Blood Pressure ,[object Object]
Increased Arterio-venous O 2 difference ,[object Object]
Increased Blood to working muscles ,[object Object]
Decreased muscle Glycogen stores ,[object Object]
Decreased blood plasma volume ,[object Object]
Chronic Effects of exercise on the body (Long Term)
More efficient use of O 2 because…
Increased Blood Volume and haemoglobin levels ,[object Object]
Increased O 2 carrying capacity of blood ,[object Object]
Lungs can take in and distribute more O 2 ,[object Object]
Increased number of blood vessels ,[object Object]
Increased blood supply as increased capillaries
Cardiac Hypertrophy ,[object Object]
Decreased resting heart rate ,[object Object]
Increased Stroke volume at rest ,[object Object]
More glycogen stored in muscle ,[object Object]
Increased size of muscle ,[object Object]
Increased strength of muscle ,[object Object]
Effects of exercise ,[object Object]
S.M.A.R.T GOALS
S.M.A.R.T Goals ,[object Object]
Training Methods. ,[object Object]
Continuous Training ,[object Object]
Fartlek training ,[object Object]
Circuit training ,[object Object]
Plyometric training ,[object Object]
Swiss ball training ,[object Object]
Resistance training ,[object Object]
Putting it all together-by resistance. ,[object Object],3-6 1-3mins Fast 2-5 15-40 Light 40-60% or 20-40 RM Endurance 3-4 3-5mins Fast 3-8 2-10 Medium 60-80% or 8-20 RM Power 3-6 1-3mins Slow 3-10 6-12 Heavy 70-80% or 6-12 RM Hypertrophy (bulk) 3-4 3-5mins Slow 5-12 2-6 Very Heavy 80-95% or 2-6 RM Strength Frequency per week Rest between Sets Speed Sets Reps Weight 1RM or RM Fitness Component
Flexibility training ,[object Object],[object Object],[object Object]
Interval-sprint training ,[object Object]
Aerobic floor classes ,[object Object]
Training principles, methods of training and exercise physiology. ,[object Object]
Application ,[object Object]
Critical thinking on programmes. ,[object Object]
Healthism ,[object Object],[object Object]
Biophysical focus. ,[object Object],[object Object]
Limitations ,[object Object],http:// www.rcscs.uottawa.ca /Employee Fitness Programs.pdf
Limitations ,[object Object],http:// www.rcscs.uottawa.ca /Employee Fitness Programs.pdf
Limitations ,[object Object],http:// www.rcscs.uottawa.ca /Employee Fitness Programs.pdf
Limitations ,[object Object]
Limitations ,[object Object],http:// www.rcscs.uottawa.ca /Employee Fitness Programs.pdf
How can we use the limitations in our application. ,[object Object]
How can we use the limitations in our application. ,[object Object]
Bibliography ,[object Object],[object Object],[object Object],http://www.brianmac.demon.co.uk/articles/scni19a2.htm http:// www.rcscs.uottawa.ca /Employee Fitness Programs.pdf ,[object Object],[object Object]

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