Fitness Assessment and Principles of Training

Housekeeping

• Texts in library

• 612- Quartos/ Main collection

• Lab times

Homeostasis: The condition of bodily function where there is a constant or unchanging internal environment.

Disrupted by exercise

Negative Feedback Loop

Negative feedback loop

• Temperature

• Glucose

• Thirst

• Urination

Homeostasis

Fitness Assessment

Direct

Indirect

Clinical/ field

Training Principles

Training Principles

• Individuality

• Specificity

• Reversibility

• Overload

• Hard/easy

• Periodisation

Page 190 of Text

Aerobic Training• Frequency- 3 times per

week• Intensity- At least 55-60%

Vo2 Max, Or 90% MHR• Time- 20-30 min p/day• Type- Running, walking,

swimming, cycling

Overload: need to train above a stimulus threshold for chronic training adaptations

Components of aerobic training session

ACSM Guidelines for Fitness Testing and prescription, 6th Ed (2000)

Aerobic fitness- Stages of Progression, Heyward, 1997

• Initial Conditioning stage- 4 weeks- begin to increase duration first, then exercise intensity

• Improvement stage- 4-5 months- increase freq, intensity and time one element at a time until fitness goals are reached.

• Maintenance stage- >6 months- may reduce frequency of one activity to replace with another to relieve boredom

Question from the readings:

• Training 3-4 hours per day in two separate sessions produces greater results than a single training session 1-1.5hours in length??

TRUE or FALSE?

Overload: need to train above a stimulus threshold for chronic training adaptations

Hypertrophy Training Guidelines

• Reps: 6-12 repetitions per set• Time Under Tension: 30 -60

seconds• Sets: 10-15 successive sets

may be performed per training session per muscle group

• Load: 70-85 % of 1RM• Rest Period: 30-60 seconds

between sets (to commence next set before full recovery is achieved).

• Frequency: 2-5 days rest between successive training sessions for the same muscle group

Resistance training

• Increase resistance

• Increase repetitions

• Increase sets

• Increase intensity

(Selye, 1951)

OvertrainingCauses:- Increased frequency

training

- Increased Volume training

- Increased intensity training

- Insufficient recovery

- Travel

- Time of year

- Alcohol/tobacco/drugs

- Lack of sleep

Symptoms:-Fatigue-Change in appetite-Decreased immune function-Insomnia-Weight loss-Mood changes-Loss of motivation- Disrupted menstruation

Taper

• Involves a period of reduced training prior to athletic competition.

• May be 4-28 days long• Reduce intensity and volume• From training 6 days p/wk 2 days p/wk• 40 min/day 13 min/day

» does not VO2max muscle power» performance psychological readiness» For up to 6-8 weeks

Why does it work?

• Taper allows contractile mechanisms to be repaired

• Allows muscles to repair damage

• Vo2 max can be maintained even when training reduced by 2/3

After intense training, type 2 muscle fibres

(Fast twitch) had reduced maximal

shortening velocity(Fitts, Costill., & Gardetto, 1989)

Record merely a warm-up for GrantMichael Cowley, SMH, July 21, 2008

Grant Hackett's world record swim in Melbourne- 800 metres swim at the

Victorian shortcourse championships, 7 min, 23.42 seconds - 1.86s under the world record he set in Perth in August 2001.

What made the swim even more impressive was that it came at the end of a week of very heavy training, and before he had even begun to taper for Beijing.

Reversibility

• Use it or lose it

• Detraining- partial/ complete loss of training adaptations due to dramatic decrease in training load

Detraining in terms of muscular strength and power

• Young men and women on 9 week training program– 1RM increased by 34%– 12 weeks detraining No significant loss strength– 31 weeks detraining 8% loss strength

• Why?– Inactivity atrophy – Loss muscle fibre recruitment– Fibre type characteristics (type I, type II)– Change in rate protein synthesis

Detraining- Muscular Endurance

• Decreases after 2 weeks inactivity

• May be due to changes in muscle itsself, or in CV system– 40% decrease in muscle glycogen (Costill,

Fink, Hargreaves et al, 1985)– Increase in lactate produced

Detraining- CV Endurance Saltin et al 1968

• Bed rest (complete inactivity) for 20 days– 25% decrease SV and CO– Vo2 max decreased by 27%

• Due to– rapid decline in plasma volume– Decreased mitochondrial activity in muscle

• Fittest people experienced greatest loss

Other

Pulmonary FunctionBody composition

Cardiovascular functionSkeletal muscle

Loss ofheat acclimation

DETRAINING Body fat

Lean body mass

Body weight

Red blood cell mass

End diastolic volume

Plasma volume

Mitochondrial density

Capillary density

Muscular strength

Respiratory muscle strength & endurance

Training should be based on the specific demands/needs of the sport/event.

TRAINING SPECIFICITY

ThermoregulationCardiorespiratory

Function

Neuroendocrine Responses

Body Composition

Muscle Energy Metabolism

Muscle Hypertrophy

Musculoskeletal Integrity

Neurmuscular Recruitment

Patterns

Specificity

Individual differences

• Genetics-

• Gender-

• Age-

• Training goals-

Summary

• Exercise is a disruption to homeostasis• Requires the body to adapt to ST demands body adapts LT to simplify ST adaptations

easier need to adhere to training principles

– Progressive overload– Specificity– Reversibility– Individual differences