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General Theories of Training

• One Factor Theory (Supercompensation) • Two Factor Theory (Fitness-Fatigue)

One Factor Theory (Supercompensation)
• One exercise bout depletes biochemical substances • During the restoration, these substances achieve levels above initial levels (e.g. glycogen)

Zatsiorsky, 2006 Science and Practice of Strength Training

2006 Science and Practice of Strength Training .Zatsiorsky.

Implications • Must optimize interval between workouts • Time workout for supercompensation phase (How do you know?) • Training load optimal to induce supercompensation • What substance(s) should be used as the marker (s)? Could these be used as overtraining markers? .

Periodization w Changes in exercise stimulus over a specific period to keep an individual from overtraining w Cycle of five phases: four active phases followed by one active recovery phase w Each phase gradually decreases volume and gradually increases intensity .

Katch. and Katch. .Periodization McArdle. 2001.

2006 Science and Practice of Strength Training .Overloading microcycle • AKA Impact microcycle Zatsiorsky.

short duration (24 hours?) . moderate magnitude • Fatigue is large in magnitude.Two Factor Theory (Fitness-Fatigue) • Includes fast and slow changing elements of preparedness • Physical fitness is slow changing • The fast changing is similar to the one factor theory • Immediate training effect combine fitness gain and fatigue • Fitness long lasting (72 hours).

2006 Science and Practice of Strength Training .Zatsiorsky.

Terminology/Considerations • Acute effects: Effects during exercise • Immediate effects: Effects observed following an exercise bout. • Cumulative effects: Additive effects of several bouts of exercise • Delayed effects: not apparent until a period of training is complete • Residuals effects: remain after training ends .

Other major challenges • Providing overload without – Inducing overtraining syndrome – Causing injury .

Review • What physiological elements contribute to maximal velocity in a sprinter? • How would you train these elements? .



acceleration .

5/T0.5) .5 • A-gradient F0.Measuring Explosive strength • Index of Explosive strength IES=Fm/Tm • Reactivity coefficient RC=Fm/(Tm·W) w=athletes weight • Force gradient S-gradient=F0.5/(Tmax-T0.

acceleration .Strength vs.

Explosive strength .



Results of Resistance Training on Muscle Strength in Males w Alterations of neural control of trained muscle. . w Increased muscle size (hypertrophy).