training principles

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Training principles, methods Training principles, methods of training and exercise of training and exercise physiology knowledge for physiology knowledge for application in physical application in physical activity.activity.

SEKOLAH TINGGI ILMU KESEHATAN KOTA SUKABUMI

Program Study S1 Keperawatan

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Improving performance Improving performance in a physical activityin a physical activity

To improve performance in a physical To improve performance in a physical activity an effective training program is activity an effective training program is required.required.

There are many components that must There are many components that must be considered in the planning of a be considered in the planning of a program if improvement is to occur. program if improvement is to occur.


What is our focus in What is our focus in this modulethis module

Training principlesTraining principles Methods of trainingMethods of training Exercise physiologyExercise physiology

Note: there are many more relevant components e.g Note: there are many more relevant components e.g biophysical aspects such as skill acquisition, anatomy, biophysical aspects such as skill acquisition, anatomy, biomechanics, sports psychology as well as socio biomechanics, sports psychology as well as socio cultural such as barriers, enablers etc…However, these cultural such as barriers, enablers etc…However, these three are the focus of this module.three are the focus of this module.


Training PrinciplesTraining Principles Training is a systematic process in which Training is a systematic process in which

athletes improve their fitness to meet the athletes improve their fitness to meet the demands of their sport/activity. Training is demands of their sport/activity. Training is a long-term process that is progressive a long-term process that is progressive and meets the individual at their level of and meets the individual at their level of fitness and conditioning. Training uses fitness and conditioning. Training uses both general and event-specific both general and event-specific exercises to develop individuals for their exercises to develop individuals for their sport. Training is a cyclical process: tear sport. Training is a cyclical process: tear down, recovery, super-compensation and down, recovery, super-compensation and buildup (adaptation). buildup (adaptation).


Training PrinciplesTraining Principles When we train, we do specific damage to When we train, we do specific damage to

some cells, and use up cellular resources some cells, and use up cellular resources (fuel, water, salts). When you finish your (fuel, water, salts). When you finish your workout, you are weaker, not stronger. workout, you are weaker, not stronger. How much weaker depends on the How much weaker depends on the amount and intensity of the exercise. amount and intensity of the exercise. After the training session, if the body is After the training session, if the body is given proper rest and food, the body will given proper rest and food, the body will adjust to super-compensate and prepare adjust to super-compensate and prepare for the next stress/session.for the next stress/session.


SpecificitySpecificity

The specific nature of a training produces The specific nature of a training produces its own specific response and its own specific response and adaptations.adaptations.

The training must be specific to both the The training must be specific to both the individual and the demands of their individual and the demands of their sport/activity. sport/activity.

Training should use specific patterns of Training should use specific patterns of joint and muscle coordination that are joint and muscle coordination that are used in the sport/activity.used in the sport/activity.



Specific components of fitness that are Specific components of fitness that are used in the sport/activity should be used in the sport/activity should be trained.trained.

The programme should also use the The programme should also use the specific energy system/s that are used in specific energy system/s that are used in the sport/activity.the sport/activity.


Health related fitness Health related fitness componentscomponents

Body Composition Body Composition Cardio-respiratory Endurance Cardio-respiratory Endurance Muscular Strength Muscular Strength Muscular Endurance Muscular Endurance FlexibilityFlexibility


Body CompositionBody Composition

Relative amounts of Relative amounts of muscle, fat, bone, muscle, fat, bone, and other vital parts and other vital parts of the body.of the body. There There are three general are three general classifications of classifications of body type. body type.


EndomorphsEndomorphs: :

EndomorphsEndomorphs: A predominantly : A predominantly endomorphic individual typically has endomorphic individual typically has short arms and legs, as well as a large short arms and legs, as well as a large amount of mass on their shorter than amount of mass on their shorter than normal frame. This hampers their ability normal frame. This hampers their ability to compete in sports requiring high levels to compete in sports requiring high levels of agility or speed. Sports of pure of agility or speed. Sports of pure strength, like power lifting, are perfect for strength, like power lifting, are perfect for an endomorph. an endomorph. http://www.brianmac.demon.co.uk/bodytype.htmhttp://www.brianmac.demon.co.uk/bodytype.htm


MesomorphsMesomorphs

Mesomorphs:Mesomorphs: A predominantly A predominantly mesomorphic individual excels in mesomorphic individual excels in strength, agility, and speed sports. Their strength, agility, and speed sports. Their medium structure and height, along with medium structure and height, along with their tendency to gain muscle and their tendency to gain muscle and strength easily makes them a strong strength easily makes them a strong candidate for a top athlete in any sport.candidate for a top athlete in any sport.

http://www.brianmac.demon.co.uk/bodytype.htm


EctomorphsEctomorphs EctomorphsEctomorphs: A predominantly : A predominantly

endomorphic individual is long, slender endomorphic individual is long, slender and thin, and therefore power and and thin, and therefore power and strength sports are almost totally out of strength sports are almost totally out of the question. Their slight build also the question. Their slight build also leaves them susceptible to injuries. While leaves them susceptible to injuries. While they can easily get lean and hard, their they can easily get lean and hard, their lack of musculature severely limits their lack of musculature severely limits their chances in sports requiring mass. chances in sports requiring mass. Typically, Ectomorphs dominate Typically, Ectomorphs dominate endurance sports.endurance sports.

http://www.brianmac.demon.co.uk/bodytype.htmhttp://www.brianmac.demon.co.uk/bodytype.htm


Cardio-respiratory Cardio-respiratory EnduranceEndurance

The ability of the The ability of the circulatory and circulatory and respiratory systems respiratory systems to supply fuel to supply fuel during sustained during sustained physical activity physical activity and to eliminate and to eliminate fatigue products fatigue products after supplying fuel. after supplying fuel.


Muscular StrengthMuscular Strength

Muscular strength Muscular strength is the ability of a is the ability of a muscle to exert muscle to exert force. Strength is force. Strength is measured by the measured by the maximal amount of maximal amount of resistance or force resistance or force that can be that can be sustained in one sustained in one single effort.single effort.


Muscular EnduranceMuscular Endurance

Muscular Muscular Endurance is the Endurance is the amount of external amount of external force that a muscle force that a muscle can exert over an can exert over an extended period of extended period of time.time.


FlexibilityFlexibility The absolute range The absolute range

of movement in a of movement in a joint or series of joint or series of joints that is joints that is attainable in a attainable in a momentary effort momentary effort with the help of a with the help of a partner or a piece of partner or a piece of equipment. Flexibility equipment. Flexibility is either static is either static (stationary) or (stationary) or dynamic (moving).dynamic (moving).


Skill related fitness Skill related fitness componentscomponents

Power Power SpeedSpeed Agility Agility Balance Balance Co-ordinationCo-ordination Reaction TimeReaction Time


PowerPower

Power is the amount Power is the amount of work done or of work done or energy transferred energy transferred per unit of time. per unit of time. Muscular power is Muscular power is the ability to use the ability to use strength quickly to strength quickly to produce an explosive produce an explosive effort.effort.


SpeedSpeed

Speed relates to the Speed relates to the ability to perform a ability to perform a movement within a movement within a short time period. short time period.


AgilityAgility

Agility is the ability Agility is the ability to rapidly change to rapidly change the position of the the position of the entire body in entire body in space with speed space with speed and accuracy.and accuracy.


BalanceBalance

Balance is the ability Balance is the ability to maintain to maintain equilibrium while equilibrium while static (stationary) or static (stationary) or dynamic (moving). dynamic (moving).


Co-ordinationCo-ordination

Co-ordination is the Co-ordination is the ability for the body’s ability for the body’s senses, the nervous senses, the nervous system and muscles system and muscles to work together so to work together so that specific that specific movements can be movements can be performed smoothly performed smoothly and accurately.and accurately.


Reaction timeReaction time

The time it takes for The time it takes for the body to react to a the body to react to a stimulus.stimulus.


ENERGY SYSTEMSENERGY SYSTEMS During exercise production of ATP depends upon the Energy System During exercise production of ATP depends upon the Energy System

being used. This is in turn dependent on the intensity and duration of being used. This is in turn dependent on the intensity and duration of the exercise:the exercise:

ANAEROBIC / ATP-CPANAEROBIC / ATP-CP ANAEROBIC / LACTIC ACID ANAEROBIC / LACTIC ACID AEROBIC AEROBIC

(Anaerobic Glycolysis)(Anaerobic Glycolysis) (Aerobic Glycolysis)(Aerobic Glycolysis)

Very rapidVery rapid RapidRapid SlowSlow

Chemical fuel: PCChemical fuel: PC Food fuel: glycogenFood fuel: glycogen Food Food fuels:fuels:glycogen, glycogen, fats, fats, and proteinand protein

Very limited ATP Very limited ATP Limited ATP productionLimited ATP production Unlimited ATP Unlimited ATP Prod.Prod.

ProductionProduction

Muscular stores limitedMuscular stores limited By-product, lactic acid, By-product, lactic acid, No fatiguing No fatiguing by-prod.by-prod.

causes muscular fatigue Produces H20, causes muscular fatigue Produces H20, CO2, heatCO2, heat

Used with sprint or anyUsed with sprint or any Used with activities ofUsed with activities of Used with Used with endurance orendurance or

High-power, short-durationHigh-power, short-duration 1 to 3 min duration.1 to 3 min duration. Long-duration Long-duration activities.activities.

Activity up to 10secsActivity up to 10secs Approx 5mins+Approx 5mins+

Adapted from (VCE Physical Education Book 2-1999)Adapted from (VCE Physical Education Book 2-1999)


ATPATP


Anaerobic glycolysisAnaerobic glycolysis


Aerobic GlycolysisAerobic Glycolysis


Energy systemsEnergy systems

There is a relationship between the There is a relationship between the energy systems and the graph on the energy systems and the graph on the next slide shows the overlap between the next slide shows the overlap between the systems. Highly trained athletes have systems. Highly trained athletes have increased efficiency of each of the increased efficiency of each of the energy systems and this enables a faster energy systems and this enables a faster transition between each energy system. transition between each energy system.


Oxygen consumptionOxygen consumption


Examples of the Examples of the overlap of energy overlap of energy systemssystems

ATP- CP ANAEROBICATP- CP ANAEROBIC AEROBICAEROBIC EXAMPLESEXAMPLES

100%100% 0%0% 0%0% Diving, jumps, throwsDiving, jumps, throws

80%80% 20%20% 0%0% Basketball, baseball, fencing, judoBasketball, baseball, fencing, judo

60%60% 20%20% 20%20% Figure skating, soccer, tennisFigure skating, soccer, tennis

0%0% 20% 20% 80%80% Slalom skiing, 1500m run, 500m kayakSlalom skiing, 1500m run, 500m kayak

0%0% 10% 10% 90%90% 3000m run, 800m swim, 5000m skate3000m run, 800m swim, 5000m skate

0% 0% 5%5% 95%95% 10,000M skate, 10,000 run10,000M skate, 10,000 run

0%0% 1% 1% 99%99% Road cycling, biathlon, marathonRoad cycling, biathlon, marathon

0%0% 0% 0% 10%10% shooting, bowls, drivingshooting, bowls, driving



Therefore when trying to improve Therefore when trying to improve performance it is important to consider performance it is important to consider training the relevant components of training the relevant components of fitness and energy systems. This will fitness and energy systems. This will differ according to the sport/physical differ according to the sport/physical activity that you are training in your activity that you are training in your programme.programme.


AdaptationAdaptation

One important consideration in One important consideration in planning an exercise program is that planning an exercise program is that conditioning will occur only with conditioning will occur only with regular exercise (frequency). This regular exercise (frequency). This principal is referred to as the principle principal is referred to as the principle of adaptation which means that only of adaptation which means that only regular exercise produces physical regular exercise produces physical gains. Adaptation depends on gains. Adaptation depends on challenging the physical capability challenging the physical capability beyond a minimum threshold level. beyond a minimum threshold level.


OverloadOverload

If the appropriate type and amount of If the appropriate type and amount of activity is in excess of this threshold activity is in excess of this threshold level, a training overload is incurred level, a training overload is incurred and physiological gain usually occurs. and physiological gain usually occurs. Regular overloading can lead to Regular overloading can lead to increased function and the training increased function and the training workload needs to be increased to workload needs to be increased to ensure overload and progress when ensure overload and progress when the fitness level improves.the fitness level improves.


Progressive overloadProgressive overload The progression rate at the start of an The progression rate at the start of an

exercise program needs to be gradual exercise program needs to be gradual to best ensure fitness benefits. Fitness to best ensure fitness benefits. Fitness should improve only when the should improve only when the appropriate amount of overload is appropriate amount of overload is progressively increased. This principle progressively increased. This principle is referred to as the principle of is referred to as the principle of progressive overload. Overload can be progressive overload. Overload can be an increase in Frequency, Intensity, an increase in Frequency, Intensity, Distance or Time (duration). To ensure Distance or Time (duration). To ensure efficiency only one variable should be efficiency only one variable should be changed at a time.changed at a time.


Reversibility Reversibility (detraining)(detraining)

When exercise stops the physical When exercise stops the physical gains can regress to pre-training gains can regress to pre-training levels (regression/reversibility). levels (regression/reversibility). Aerobic endurance losses are quicker Aerobic endurance losses are quicker than strength (power) losses. than strength (power) losses. Basically,Basically,

“ “If you don’t use it you lose it”.If you don’t use it you lose it”.


Overtraining/RetrogressiOvertraining/Retrogressionon

Retrogression refers to an excessive Retrogression refers to an excessive training overload where training overload where improvements have slowed. improvements have slowed. Retrogression can occur with highly Retrogression can occur with highly intense single exercise bouts (acute intense single exercise bouts (acute overload) over extended time periods. overload) over extended time periods. Excessive overload over time is Excessive overload over time is commonly referred to as chronic commonly referred to as chronic overload.overload.


Periodisation/training Periodisation/training yearyear The year can be divided into 12 months The year can be divided into 12 months

of training. Obviously if the season is of training. Obviously if the season is shorter, the following principles are shorter, the following principles are applied but over a shorter time period. applied but over a shorter time period. The first month is the month immediately The first month is the month immediately after the end of the season. Usually the after the end of the season. Usually the targeted or peak competition concludes targeted or peak competition concludes the sports season. Therefore, month 12 the sports season. Therefore, month 12 should be the peak competition, the should be the peak competition, the national championships, the regional national championships, the regional championship or the World championship or the World Championships. Championships.


Periodisation/training Periodisation/training yearyear

The coach should decide on the peak The coach should decide on the peak competition for each athlete and count competition for each athlete and count backwards to establish the number of the backwards to establish the number of the relevant months of training. If the national relevant months of training. If the national or world championships is the peak or world championships is the peak competition and it is in September, then competition and it is in September, then October is month one. This program October is month one. This program divides the year into six main phases. divides the year into six main phases.


Periodisation-examplePeriodisation-examplePhasePhase AimAim MonthMonth

Recovery periodRecovery period Active recovery Active recovery Month 1Month 1

Early preparation Early preparation periodperiod

General strength and General strength and enduranceendurance

Months 2 and 3Months 2 and 3

Preparation periodPreparation period Maximum strength and Maximum strength and general endurancegeneral endurance


Pre-Competition Pre-Competition periodperiod

Maximum strength and Maximum strength and specific endurancespecific endurance


Early competition Early competition periodperiod

Specific endurance and Specific endurance and sport techniquesport technique


Peak competition Peak competition periodperiod

Race/match prep and Race/match prep and peak performancepeak performance

Months 10 through 12Months 10 through 12

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F.I.T.T PrincipleF.I.T.T Principle

FrequencyFrequency IntensityIntensity Time (duration)Time (duration) Type (methods of training)Type (methods of training)


FrequencyFrequency FrequencyFrequency.. The minimum number of The minimum number of

workouts for cardio respiratory workouts for cardio respiratory improvement is 3 times weekly with no improvement is 3 times weekly with no more than two days between exercise more than two days between exercise sessions. You should gradually sessions. You should gradually progress to 5 days per week as your progress to 5 days per week as your fitness level improves. The benefits of fitness level improves. The benefits of exercising beyond 5 days per week can exercising beyond 5 days per week can be negated by an increased injury risk. be negated by an increased injury risk. If you should exercise five days per If you should exercise five days per week, it is important to lower exercise week, it is important to lower exercise intensity.intensity.


FrequencyFrequency

To improve strength, power and speed To improve strength, power and speed has an ideal frequency of 3-5 days per has an ideal frequency of 3-5 days per week. Therefore it is important in week. Therefore it is important in planning programmes to ensure you planning programmes to ensure you know which components of fitness are know which components of fitness are your focus to ensure gains can be made.your focus to ensure gains can be made.


IntensityIntensity

Training intensity refers to how hard each Training intensity refers to how hard each training session will be. Intensity training session will be. Intensity measurement is dependant on the type measurement is dependant on the type of training used. It can be measured by of training used. It can be measured by heart rate or by resistance levels. We will heart rate or by resistance levels. We will look at both of these separately.look at both of these separately.


Time (duration)Time (duration)

Duration can be used for the length of a Duration can be used for the length of a training session or the length of a training training session or the length of a training programme. The minimum length of a programme. The minimum length of a training programme for improvement is 6 training programme for improvement is 6 weeks. However, for real benefits to be weeks. However, for real benefits to be seen aerobic programmes should last for seen aerobic programmes should last for 12 weeks and anaerobic programmes 12 weeks and anaerobic programmes should last 8-10 weeks.should last 8-10 weeks.


Time (duration)Time (duration)

In terms of the length of sessions this In terms of the length of sessions this should be taken into consideration when should be taken into consideration when using the principle of progressive using the principle of progressive overload. Therefore duration of overload. Therefore duration of individuals sessions can increase over a individuals sessions can increase over a programme (particularly with aerobic programme (particularly with aerobic training).training).


Type of trainingType of training

This refers to the methods of training This refers to the methods of training being implemented in a training being implemented in a training programme eg continuous training, circuit programme eg continuous training, circuit training etc… We will look at these training etc… We will look at these separately. It can also refer to actual type separately. It can also refer to actual type of activity eg running, cycling, swimming of activity eg running, cycling, swimming etc…etc…


Intensity by Heart Intensity by Heart RateRate

Intensity of training can be measured by Intensity of training can be measured by a % of MHR (maximum heart rate). a % of MHR (maximum heart rate).

For training the aerobic systems the For training the aerobic systems the target heart rate is approx 70-85% of target heart rate is approx 70-85% of MHR.MHR.

For training the anaerobic systems the For training the anaerobic systems the target heart rate is approx 85-100% target heart rate is approx 85-100% MHR.MHR.


Putting it all together-Putting it all together-by heart rateby heart rate

Training AspectTraining Aspect Endurance (aerobic) Endurance (aerobic) trainingtraining

Sprint (anaerobic) Sprint (anaerobic) trainingtraining

FrequencyFrequency 4-7 days/week4-7 days/week 3-5 days/week3-5 days/week

IntensityIntensity Heart Rate: 70-85% Heart Rate: 70-85% MHRMHR

Heart rate:85-100% Heart rate:85-100% MHRMHR

Sessions per daySessions per day 11 11

DurationDuration 12-16 weeks or 12-16 weeks or longerlonger

8-10 weeks8-10 weeks

Distance/workoutDistance/workout 5-8km5-8km 3-4km3-4km

(VCE Physical Education Book 2-1999)(VCE Physical Education Book 2-1999)


Intensity by Intensity by resistance.resistance.

Intensity can also be measured by Intensity can also be measured by resistance. It is measured against your resistance. It is measured against your repetition maximum (RM). Eg 1RM is the repetition maximum (RM). Eg 1RM is the maximum you can lift in one rep. 10RM is maximum you can lift in one rep. 10RM is the maximum you can lift in 10 reps. This the maximum you can lift in 10 reps. This differs depending on what you are differs depending on what you are training eg strength, power etc…training eg strength, power etc…


Putting it all together-Putting it all together-by resistance.by resistance.Fitness Fitness ComponentComponent

Weight Weight 1RM or 1RM or RMRM

Reps Reps SetsSets SpeedSpeed Rest Rest between between SetsSets

Frequency Frequency per weekper week

StrengthStrength Very Very Heavy 80-Heavy 80-95% or 2-95% or 2-6 RM6 RM

2-62-6 5-125-12 SlowSlow 3-5mins3-5mins 3-43-4

Hypertrophy Hypertrophy (bulk)(bulk)

Heavy 70-Heavy 70-80% or 6-80% or 6-12 RM12 RM

6-126-12 3-103-10 Slow Slow 1-3mins1-3mins 3-63-6

PowerPower Medium Medium 60-80% 60-80% or 8-20 or 8-20 RMRM

2-102-10 3-83-8 Fast Fast 3-5mins3-5mins 3-43-4

EnduranceEndurance Light 40-Light 40-60% or 60% or 20-40 RM20-40 RM




Variety Variety

Variety adds spice to your programme, Variety adds spice to your programme, and helps you to stay motivated. You ca and helps you to stay motivated. You ca do this by varying…do this by varying…

How you train (Methods)How you train (Methods) Where you trainWhere you train How hard you train (Intensity)How hard you train (Intensity) Who you train withWho you train with


Acute and chronic Acute and chronic effects of exercise.effects of exercise.

These are physiological changes that These are physiological changes that occur in response to the demands of occur in response to the demands of exercise. Acute effects are those exercise. Acute effects are those responses that occur while you are responses that occur while you are exercising and in the recovery period. exercising and in the recovery period. Chronic effects are long term adaptations Chronic effects are long term adaptations that take at least 6 weeks to occur.that take at least 6 weeks to occur.


Acute effects of exercise Acute effects of exercise on the bodyon the body(Immediate)(Immediate)


Increased Heart RateIncreased Heart Rate

When you exercise When you exercise your heart rate your heart rate (beats per minute) (beats per minute) increases to increase increases to increase the supply of oxygen the supply of oxygen to your working to your working muscles. muscles.


Increased Respiration Increased Respiration RateRate

Respiratory rate is the Respiratory rate is the number of breaths number of breaths taken in one minute. taken in one minute. During exercise During exercise amounts of carbon amounts of carbon dioxide increases as it dioxide increases as it is a waste product is a waste product and the respiratory and the respiratory rate increases to rate increases to increase oxygen and increase oxygen and decrease carbon decrease carbon dioxide.dioxide.


Increased Stroke Increased Stroke VolumeVolume

Stroke volume is the Stroke volume is the amount of blood amount of blood pumped out of your pumped out of your left ventricle with left ventricle with each beat of the each beat of the heart. This increases heart. This increases to increase oxygen to increase oxygen supply to working supply to working muscles.muscles.


Increased Cardiac Increased Cardiac Output-QOutput-Q

Cardiac output is the Cardiac output is the amount of blood amount of blood pumped out of the pumped out of the left ventricle in 1 left ventricle in 1 minute.minute.

Q=stroke volume x Q=stroke volume x heart rate.heart rate.

Q=SV x HRQ=SV x HR


Increased VOIncreased VO 22

Oxygen uptake (VOOxygen uptake (VO22) ) is the amount of is the amount of oxygen that is taken oxygen that is taken up and used by the up and used by the body to produce body to produce energy. energy.


Increased Tidal Increased Tidal VolumeVolume

Tidal volume is the Tidal volume is the size of each breath size of each breath and this increases and this increases with exercise as the with exercise as the body tries to increase body tries to increase oxygen flow to the oxygen flow to the blood.blood.


Increased Systolic Increased Systolic Blood PressureBlood Pressure

Systolic blood Systolic blood pressure is the pressure is the pressure as the left pressure as the left ventricle ejects blood ventricle ejects blood into the aorta. Diastolic into the aorta. Diastolic is the pressure in the is the pressure in the arteries. Only the arteries. Only the systolic pressure systolic pressure increases during increases during exercise.exercise.


Increased Arterio-Increased Arterio-venous Ovenous O22 difference difference

This is the difference This is the difference between the Obetween the O22 concentration in the concentration in the arteries and in the arteries and in the veins. As more Oveins. As more O2 2 is is used during exercise used during exercise this difference this difference increases.increases.


Increased Blood to Increased Blood to working musclesworking muscles

Due to increased Due to increased need for O2 during need for O2 during exercise blood is exercise blood is distributed more distributed more where it is required in where it is required in working muscles. working muscles.


Decreased muscle Decreased muscle Glycogen storesGlycogen stores

Muscle glycogen Muscle glycogen stores are decreased stores are decreased while exercising as while exercising as they are being used they are being used by the body for by the body for energy production.energy production.


Decreased blood Decreased blood plasma volumeplasma volume

Due to increased Due to increased sweating, the blood sweating, the blood plasma volume plasma volume usually decreases usually decreases during strenuous during strenuous exercise and hot exercise and hot weather.weather.


Chronic Effects of Chronic Effects of exercise on the bodyexercise on the body(Long Term)(Long Term)


More efficient use of More efficient use of OO2 2 because…because…


Increased Blood Increased Blood Volume and Volume and haemoglobin levels haemoglobin levels

Training stimulates Training stimulates an increase in an increase in plasma volume as plasma volume as well as in the number well as in the number of red blood cells of red blood cells (and therefore (and therefore haemoglobin that haemoglobin that carries Ocarries O2.2.


Increased OIncreased O22 carrying carrying capacity of bloodcapacity of blood

This is due to the This is due to the increase in plasma, increase in plasma, haemoglobin as well haemoglobin as well as increases in blood as increases in blood vessels etc…and vessels etc…and overall greater overall greater efficiency.efficiency.


Lungs can take in and Lungs can take in and distribute more Odistribute more O 22

Increased VOIncreased VO2 2 Max. Max. This occurs due to This occurs due to increased tidal increased tidal volume as well as volume as well as improved ability to improved ability to attract Oattract O2 2 from the from the alveoli onto the red alveoli onto the red blood cells.blood cells.


Increased number of Increased number of blood vesselsblood vessels

Efficiency is also Efficiency is also improved as the improved as the number of blood number of blood vessels is increased. vessels is increased. Particularly the Particularly the capillaries where capillaries where gaseous exchange gaseous exchange takes place.takes place.


Increased blood supply Increased blood supply as increased as increased capillariescapillaries


Cardiac HypertrophyCardiac Hypertrophy

The size of the heart The size of the heart increases. For increases. For endurance the endurance the chambers get larger chambers get larger (particularly the left (particularly the left ventricle) and for non ventricle) and for non endurance the endurance the thickness of the thickness of the ventricle walls ventricle walls increases.increases.


Decreased resting Decreased resting heart rateheart rate

Your resting heart Your resting heart rate decreases with rate decreases with fitness due to greater fitness due to greater efficiency of systems.efficiency of systems.


Increased Stroke Increased Stroke volume at restvolume at rest

The heart develops The heart develops larger chambers larger chambers and/or thicker walls and/or thicker walls and improved and improved efficiency. Therefore efficiency. Therefore the stroke volume the stroke volume increases and this increases and this relates to the relates to the decrease in resting decrease in resting heart rate.heart rate.


More glycogen stored More glycogen stored in musclein muscle

Greater amounts of Greater amounts of fuel are stored for fuel are stored for use in endurance use in endurance events. (For non-events. (For non-endurance ATP and endurance ATP and CP stores are CP stores are increased.increased.


Increased size of Increased size of musclemuscle

In non-endurance In non-endurance athletes the size of athletes the size of the muscle is the muscle is increased due to increased due to hypertrophy of fast hypertrophy of fast twitch fibres, in twitch fibres, in endurance twitch endurance twitch fibres, increased fibres, increased numbers of numbers of capillaries, increased capillaries, increased strength in connective strength in connective tissues eg tendons, tissues eg tendons, ligaments.ligaments.


Increased strength of Increased strength of musclemuscle

In non-endurance In non-endurance athletes the size of athletes the size of the muscle is the muscle is increased due to increased due to hypertrophy of fast hypertrophy of fast twitch fibres, twitch fibres, increased numbers increased numbers of capillaries, of capillaries, increased strength in increased strength in connective tissues connective tissues eg tendons, eg tendons, ligaments.ligaments.


Effects of exerciseEffects of exercise

When completing a training programme When completing a training programme both acute and chronic effects of both acute and chronic effects of exercise should be monitored this is part exercise should be monitored this is part of ensuring that improvements are of ensuring that improvements are measurable. This can occur through goal measurable. This can occur through goal setting. Goal setting for programmes setting. Goal setting for programmes should follow the S.M.A.R.T principle.should follow the S.M.A.R.T principle.


S.M.A.R.T GOALSS.M.A.R.T GOALS


S.M.A.R.T GoalsS.M.A.R.T Goals

These may relate to acute and chronic These may relate to acute and chronic effects of exercise and what you are effects of exercise and what you are trying to improve or it may relate to what trying to improve or it may relate to what fitness components you are trying to fitness components you are trying to improve. They could also involve long improve. They could also involve long term achievement. However, these goals term achievement. However, these goals should be measurable. These goals will should be measurable. These goals will only be achievable if the training only be achievable if the training principles and methods of training are principles and methods of training are carefully considered.carefully considered.


Training Methods.Training Methods. There are various types of training that There are various types of training that

can be used in a training programme. can be used in a training programme. These again will relate back to what These again will relate back to what components of fitness you have chosen/or components of fitness you have chosen/or been given to develop. They will also been given to develop. They will also depend on what energy systems you are depend on what energy systems you are trying to develop. The following examples trying to develop. The following examples are brief and research will need to occur are brief and research will need to occur into developing relevant exercises within into developing relevant exercises within these methods.these methods.


Continuous TrainingContinuous Training

Continuous exercise Continuous exercise for minimum of for minimum of 20mins. Particularly 20mins. Particularly for cardio-respiratory for cardio-respiratory endurance and endurance and muscular endurance. muscular endurance. Energy system Energy system predominantly predominantly aerobic glycolysis.aerobic glycolysis.


Fartlek trainingFartlek training This is a type of This is a type of

continuous training continuous training that includes bursts of that includes bursts of speed so that relevant speed so that relevant energy systems are energy systems are worked. Therefore worked. Therefore cardio-respiratory cardio-respiratory endurance, muscular endurance, muscular endurance and speed endurance and speed are all developed. are all developed. This increases the This increases the use of the anaerobic use of the anaerobic glycolysis system as glycolysis system as well as aerobic well as aerobic glycolysis. glycolysis.


Circuit trainingCircuit training A combination of A combination of

continuous and resistance continuous and resistance training. It can train a training. It can train a variety of fitness variety of fitness components such as components such as cardio-respiratory cardio-respiratory endurance, muscular endurance, muscular endurance, speed agility endurance, speed agility etc… Therefore depending etc… Therefore depending on how the circuit is set it on how the circuit is set it can work the aerobic can work the aerobic glycolysis and anaerobic glycolysis and anaerobic glycolysis systems. It can glycolysis systems. It can be set up specifically to be set up specifically to include sports skills and include sports skills and use of relevant muscle use of relevant muscle groups etc…groups etc…


Plyometric trainingPlyometric training Involves exercises such Involves exercises such

as bounding, hopping, as bounding, hopping, jumping and medicine jumping and medicine ball passing. ball passing. Plyometrics helps Plyometrics helps improve power and improve power and explosiveness for explosiveness for sports especially sports sports especially sports that involve jumping, that involve jumping, throwing and speed. It throwing and speed. It can train the ATP/CP can train the ATP/CP system and the system and the anaerobic glycolysis anaerobic glycolysis sytems. sytems.


Swiss ball trainingSwiss ball training Was used at one stage Was used at one stage

for rehabilitation. for rehabilitation. However benefits such However benefits such as improved core as improved core stability, prime mover stability, prime mover strength, balance, strength, balance, dynamic flexibility and dynamic flexibility and co-ordination have co-ordination have increased use in increased use in training programmes. training programmes. Depending on how Depending on how these exercises are these exercises are used all three energy used all three energy systems can be systems can be trained.trained.


Resistance trainingResistance training Depending on use in Depending on use in

a programme this a programme this type of training can type of training can develop, muscular develop, muscular strength, power and strength, power and endurance. See recap endurance. See recap on following slide. on following slide. Muscular endurance Muscular endurance works the aerobic works the aerobic glycolysis sytem while glycolysis sytem while the other two work the the other two work the ATP/CP and ATP/CP and anaerobic glycolysis anaerobic glycolysis systems. systems.


Putting it all together-by Putting it all together-by resistance.resistance.Fitness Fitness ComponentComponent

Weight Weight 1RM or 1RM or RMRM

Reps Reps SetsSets SpeedSpeed Rest Rest between between SetsSets

Frequency Frequency per weekper week

StrengthStrength Very Very Heavy 80-Heavy 80-95% or 2-95% or 2-6 RM6 RM

2-62-6 5-125-12 SlowSlow 3-5mins3-5mins 3-43-4

Hypertrophy Hypertrophy (bulk)(bulk)

Heavy 70-Heavy 70-80% or 6-80% or 6-12 RM12 RM

6-126-12 3-103-10 Slow Slow 1-3mins1-3mins 3-63-6

PowerPower Medium Medium 60-80% 60-80% or 8-20 or 8-20 RMRM


EnduranceEndurance Light 40-Light 40-60% or 60% or 20-40 RM20-40 RM




Flexibility trainingFlexibility training

Used to improve your joint Used to improve your joint and muscle flexibility. There and muscle flexibility. There are 2 major types of flexibility are 2 major types of flexibility training. training.

PNF (proprioceptive PNF (proprioceptive neuromuscular facilitation)neuromuscular facilitation) where you take a muscle to where you take a muscle to its maximum range, then its maximum range, then contract the muscle against contract the muscle against an immovable resistance eg a an immovable resistance eg a partner. partner.

Static (passive) stretchingStatic (passive) stretching which which involves taking a muscle to its involves taking a muscle to its greatest range and holding it for at greatest range and holding it for at least 30 secs. Both types improve least 30 secs. Both types improve flexibilty and work the aerobic flexibilty and work the aerobic glycolysis system.glycolysis system.


Interval-sprint trainingInterval-sprint training In this type of training In this type of training

work intervals are work intervals are followed by rest followed by rest intervals. I t is intervals. I t is designed to improve designed to improve speed, power and speed, power and agility. Short interval agility. Short interval training works the training works the ATP/CP system and ATP/CP system and long interval training long interval training works the anaerobic works the anaerobic glycolysis system.glycolysis system.


Aerobic floor classesAerobic floor classes Aerobic floor classes Aerobic floor classes

are a type of are a type of continuous training, continuous training, but also include but also include callisthenic exercises callisthenic exercises usually found in circuit usually found in circuit training it works training it works cardio –respiratory cardio –respiratory endurance, strength, endurance, strength, muscular endurance, muscular endurance, flexibility and agility flexibility and agility and predominantly and predominantly uses the aerobic uses the aerobic glycolysis system.glycolysis system.


Training principles, Training principles, methods of training and methods of training and exercise physiology.exercise physiology.

All of these topics interrelate and should All of these topics interrelate and should be considered carefully when planning or be considered carefully when planning or evaluating a programme. This is relevant evaluating a programme. This is relevant whether you are designing or have been whether you are designing or have been supplied with a programme. Look supplied with a programme. Look carefully at the focus and intended carefully at the focus and intended outcomes of the programme in relation to outcomes of the programme in relation to the specific activity sport or components the specific activity sport or components that are being trained for.that are being trained for.


ApplicationApplication

In using the knowledge from this module In using the knowledge from this module the application is just as important as the the application is just as important as the knowledge. Examples of use of training knowledge. Examples of use of training principles, methods of training and principles, methods of training and exercise physiology knowledge is how exercise physiology knowledge is how these are all applied to your specific these are all applied to your specific situation/sport/activity or component. situation/sport/activity or component. There is a separate power point on There is a separate power point on application to physical activity.application to physical activity.


Critical thinking on Critical thinking on programmes.programmes.

We must consider the We must consider the limitations of the limitations of the knowledge in this knowledge in this module. This module. This includes ideologies includes ideologies such as “healthism”.such as “healthism”.


HealthismHealthism

Healthism is a set of Healthism is a set of assumptions based assumptions based on the belief that on the belief that health is solely an health is solely an individual individual responsibility. It responsibility. It includes the concept includes the concept of the body as a of the body as a machine that is machine that is influenced only by influenced only by physical factors. physical factors.

(Health and Physical (Health and Physical Education. The curriculum in Education. The curriculum in action. Making meaning: action. Making meaning: Making a difference. (2004)Making a difference. (2004)


Biophysical focus.Biophysical focus.

This module has focused on the This module has focused on the biophysical aspects of training for biophysical aspects of training for performance improvement.performance improvement.

It should be considered that all of this It should be considered that all of this does consider the body as a machine does consider the body as a machine and has not focused on the and has not focused on the environmental and social effects that environmental and social effects that have influence on an individual.have influence on an individual.


LimitationsLimitations

Contained within what has come to be Contained within what has come to be called the ideology of “healthism” is a called the ideology of “healthism” is a system of beliefs that defines health-system of beliefs that defines health-promoting activities, such as involvement promoting activities, such as involvement in some form of physical fitness program, in some form of physical fitness program, as a as a moral moral obligation (Crawford, 1980).obligation (Crawford, 1980).

http://www.rcscs.uottawa.ca/Employee Fitness Programs.pdf



Perceptions of health and the body are a Perceptions of health and the body are a social construction. In contemporary social construction. In contemporary Western culture, physical and health Western culture, physical and health ideals are congruent and emphasize ideals are congruent and emphasize both slimness and muscularity, but do so both slimness and muscularity, but do so differently for men and women.differently for men and women.




For women, slimness is believed to be an For women, slimness is believed to be an unmistakable sign of self-restraint, and unmistakable sign of self-restraint, and discipline. The thin person is an discipline. The thin person is an exemplar of mastery of mind over body exemplar of mastery of mind over body and virtuous self-denial (Crawford, 1984). and virtuous self-denial (Crawford, 1984). For men, muscular bulk carries For men, muscular bulk carries significant social value, so long as it is significant social value, so long as it is not accompanied by visible fat. Fat not accompanied by visible fat. Fat signified the loss of control, a moral signified the loss of control, a moral failure, a sign of impulsiveness, self-failure, a sign of impulsiveness, self-indulgence and sloth.indulgence and sloth.http://www.rcscs.uottawa.ca/Employee Fitness Programs.pdf


LimitationsLimitations The real champions of the ideology of The real champions of the ideology of

healthism have been the educated healthism have been the educated middle-class. Fitness and fitness middle-class. Fitness and fitness education are geared towards the education are geared towards the middle-class who are predisposed to middle-class who are predisposed to regarding the body as a project to be regarding the body as a project to be managed and improved through self-managed and improved through self-improvement as an integral means to improvement as an integral means to structure identity and social mobility structure identity and social mobility (Bourdieu, 1984; Crawford, 1984).(Bourdieu, 1984; Crawford, 1984).


LimitationsLimitations Programs have become Programs have become

an exercise in human an exercise in human engineering aimed at engineering aimed at transforming the human transforming the human body into an efficient, body into an efficient, inexhaustible machine. inexhaustible machine. Like any finely tuned Like any finely tuned machine, it must be machine, it must be managed, maintained, managed, maintained, conditioned, and fueled.conditioned, and fueled.



How can we use the How can we use the limitations in our limitations in our application.application.

In writing our programmes we can use In writing our programmes we can use different dimensions of hauora to develop different dimensions of hauora to develop our goals and outcomes. If we take into our goals and outcomes. If we take into consideration Taha whanau consideration Taha whanau (social/family), Taha hinengaro (social/family), Taha hinengaro (mental/emotional), Taha wairua (mental/emotional), Taha wairua (spiritual), as well as Taha tinana (spiritual), as well as Taha tinana (physical) and what these mean to us (physical) and what these mean to us individually then we are looking beyond individually then we are looking beyond the body as a machine.the body as a machine.


How can we use the How can we use the limitations in our limitations in our application. application.

We can also consider We can also consider the barriers and the barriers and enablers that may enablers that may effect our effect our programme. These programme. These will also be beyond will also be beyond just the physical and just the physical and will consider social, will consider social, environmental, and environmental, and cultural influences. cultural influences.


BibliographyBibliography

WebsitesWebsites http://www.brianmac.demon.co.uk/bodytype.htmhttp://www.brianmac.demon.co.uk/bodytype.htm

BooksBooks

http://www.brianmac.demon.co.uk/articles/scni19a2.htm


http://www.tki.org.nz/r/health/curriculum/statement/page8_e.phphttp://www.tki.org.nz/r/health/curriculum/statement/page8_e.php

VCE Physical Education Book 2 (1999)VCE Physical Education Book 2 (1999)

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