Training - Principles - and - Methodscn (2) .PPT (Autosaved)

Training methods
www.exerciseacademy.com
Definitions & formulas
The weight that can be
Strength = force x
Strength moved through a
distance
distance
The combination of
strength and speed. Is Power = force x
Power the work achieved in a distance / time
specific time
The distance traveled per
Speed unit time without regard Speed = distance / time
to direction
The speed and direction Velocity = speed and

Velocity of an entity direction
What are the principles of training?
Stimulus, adaptation and response principle: Stretching (stimulus) will improve

Flexibility (response) as the body becomes more supple (adaptation)
1. Individualism
2. Specificity
3. Overload
4. Regularity
5. Progression
6. Variety
7. Active involvement
8. Reversibility
1. Individualism
Participants bring their unique talent, capabilities and capacities to training.
Heredity determines many physiological factors that impact training. Chronological,
biological and training ages must be considered when designing a training and
competition plan.
2. Specificity
You need to pick the right kind of activities to affect each component. Strength training
results in specific strength changes. Also, train for the specific activity you’re interested in.
For example, optimal swimming performance is best achieved when the muscles involved
in swimming are trained for the movements required. It does not necessarily follow that a
good runner is a good swimmer.
3. Overload
You need to work hard enough, at levels that are vigorous and long enough to overload
your body above its resting level, to bring about improvement.
Improvements in fitness can only be obtained if greater and greater demands are made
on the system. For example, to improve an athlete's strength, the athlete must lift
more weight than previously lifted.
Overloading an athlete can be achieved by:
•Increasing the number of repetitions of an activity within a training session
•Increasing the duration of an activity
•Increasing the intensity of an activity
•Increasing the number of training sessions, their duration and/or their intensity
If workload remains constant, then an athlete will only maintain, not improve, his/her
fitness level. (FITT)
4. Regularity
You can’t hoard physical fitness. At least three balanced workouts a week are necessary
to maintain a desirable level of fitness.
5. Progression
You need to increase the intensity, frequency and/or duration of activity over periods of
time in order to improve.
A progression will include time for recovery

It is important that athletes do not get too tired, either within a training session or
between training sessions. Each progression will include some time for rest in between
exercises. During a given week these rest periods/recovery periods give the body time to
adapt to the new challenges.
A progression will prevent over-training
Over-training is a serious problem, especially for new, very keen and dedicated athletes.
They may believe that “more is better,” which is not always true. If an athlete is not
given time to adapt to the physical demands of training, he/she may get injured, may get
discouraged because the benefits of training are not achieved, and may experience
psychological burn-out. Brain tells Heart
muscles “informs”
to slow brain of
down oxygen
deficiency
Danger
signs! Not
enough
oxygen
Muscles
Heart
The muscles
slow down,
preventing heart
and brain
damage
How the brain protects the heart from overuse
6. Variety
Training is a long-term process and loading and recovery can become boring. Make it fun
for the participant, be creative!
7. Active Involvement
Participant has to want to actively and willingly participate in their training program. They
have to be committed. All aspects of a participant’s life impact on their well being.
8. Reversibility
If an athlete stops training in one area, either by stopping the activity altogether or by
reducing the training load, then acquired fitness levels will drop. This is why it is
important to plan the entire year of training, so that there are periods of recovery built
into the progression of practice and fitness sessions. ‘Use it or lose it’ principle
What is meant by the FITT principle?
F.I.T.T. principle. This acronym stands for Frequency, Intensity, Time and Type.
Frequency: This refers to how often you will exercise.
Intensity: This is defined as the amount of effort or work that must be invested in a
specific exercise workout.
Time: Time is simply how long each individual session should last.
Type: What type of exercise will you be doing? Will an exercise session be primarily
cardiovascular, resistance training or a combination of both?
How often and how long should one
exercise?
Put aside at least 35-40 minutes to allow 30 minutes of exercise and time for
preparation, recovery, and getting changed.
This amount of exercise 3-4 times a week is enough to maintain basic aerobic
fitness, control body fat, and increase mobility and strength in the major joints
and muscles.
Put in more time and you can work on improving flexibility, agility, endurance,
strength, power, co-ordination and reflexes.
What is physical conditioning for sport?
Physical conditioning sessions, which are designed to improve the athletes’ physical
fitness.
Individual/group skill practice sessions, which are designed to improve the athletes’
skills.
While physical conditioning plays an extremely important part in training, it is only one
of several factors in the overall plan to improve performance. The development of
sport-specific fitness can happen at the same time as development of skills.
What are the basic fitness components?
Your exercise program should include something from each of the four basic fitness
components.
The basic fitness components are:
1. Cardio respiratory endurance
2. Muscular Strength
3. Speed and power
4. Flexibility
How would you define these components?
Cardio / Aerobic endurance is the ability of the heart-lung system to deliver sufficient oxygen to
the muscles so that they can sustain activity.
Muscle endurance is the ability of a muscle/ muscle group to repeat certain muscle actions
without having to stop because of fatigue.
Strength is the ability of the body or its parts to apply force against resistance.
It is an important component of power and speed.
Power, also known as explosive strength, is the rate of performing work. It results from an
optimal combination of strength and speed.
Power = force (strength) X velocity (speed)
Speed is the maximum speed of muscle contraction in the movement of body segments, which
occurs when accelerating or running.
Flexibility is defined as the range of movement in or around a joint or a series of joints. It depends
on a variety of factors, including the bone and joint structure and the bulk of the muscle close to
the joint, as well as the elasticity in the ligaments.
What is the role of warm up and cool down in an exercise
programme?
Warm up and cool down
All workouts need to start with a warm up and end with a cool down
As a general rule, space workouts throughout the week and avoid consecutive days of
hard exercise.
Warm up: You need 5-10 minutes of exercise such as walking, slow jogging, knee lifts,
arm circles or trunk rotations. Low intensity movements that simulate movements to be
used in the activity can also be included in the warm-up.
Cool down: You need a minimum of 5-10 minutes of slow walking, low-level exercise,
combined with stretching.
Endurance is the ability of the body to deliver and to take up oxygen and nutrients in the
tissues and muscles and to remove wastes over sustained periods of time.
The objective of endurance training is to develop your energy production systems so that
you can meet the demands of your sport or your activities.
To improve your cardio respiratory endurance, try activities that keep heart rate elevated
at a safe level for a sustained length of time such as walking, running, swimming, or
bicycling. The activity does not have to be strenuous to improve cardio respiratory
endurance. Start slowly with an activity you enjoy, and gradually work up to a more
intense.
The long term benefits that you should experience are as follows:
1. Reduced blood pressure
2. Reduced total cholesterol
3. Reduced fat stored in the fat cells
4. Reduced risk of heart disease
5. Increased High Density Lipoprotein cholesterol (often referred to as the “good”
cholesterol).
6. Improved heart function
7. Increased aerobic work capacity (you can do more for longer)
Aerobic endurance (cardio-vascular endurance)
Aerobic endurance is developed through sustained periods of repetitive exercises, such as
running, cycling, rowing and swimming.
The continuous mode - Long distance training

Exercising for long distances can be made easier or more difficult by changing the length of
time (from 30 min to 3 hours), the speed at which the distance must be covered, or the
terrain (flat is easier than up-hill and down-hill).
The Fartlek mode

This is a playful approach to endurance training where the athlete decides to vary his/her
effort between hard and easy, more or less according to his/her own feelings about
training that day. For example, an athlete might run gently for the first 10 minutes, then
begin to alternate between a 50m quicker run and then a relaxed run until ready to try
another quicker 50m. Fartlek training usually lasts for a certain period of time. The
intensity of the training will vary according to the individual athlete.
The Interval mode

Interval training is a strict approach to mixing certain distances with short recovery periods.
An example is swimming six 100m intervals. The first 100m could be slow, the second
100m slightly faster, etc., then the last 100m at the quickest speed. Twenty-second rest
periods could be used to separate each 100m swim.
Principle of stimulus and response:
Muscle acting against a force will adapt and therefore become stronger
Strength can focus towards:

•Endurance or maximal strength and bulk
•Postural stabilisation
•Elastic and speed strength
•Improve work capacity
•Improve metabolism
•Improve physical appearance
•Reduces injury risk
•Ageing retardation
•Reduced mechanical back pain risk
•Improve body awareness
Joint's ability to move through a full and normal range of motion (ROM)
Lack of flexibility can:

•Limit muscular function and result in postural compensation
•Impede circulation and organ function
•Increase injury risk (especially in spine and hip regions)
•Limit breathing patterns and contribute to the aging process
Factors that can limit or reduce flexibility:

•Genetic predisposition
•Individual muscular skeletal structures
•Injury
•Connective elasticity within muscles, tendons, ligaments and skin
•Sedentary lifestyles and physiological changes
•Increased physical efficiency and function
•Decreased risk of injury to the muscles and joints
•Increased circulation of blood and nutrients in the body, particularly to the joint
structures
•Increased quality and quantity to the synovial joint fluid
•Increased neuromuscular co-ordination
•Possible reduced muscle soreness, especially onset of DOMS
•Improved muscle balance and postural awareness
•Decreased risk and incidence of mechanical back pain
•Reduces stress levels
•Quality of life
•enjoyment
Very specific and a small part of a training programme
Yet, very important component
Speed – distance travelled divided by the time taken to travel it. Therefore, the
shorter the time taken to travel the distance, the greater the speed of the movement
Power – rate of performing work.

Strength X speed = powerful or explosive movement
•Increased specific acceleration
•Increased specific agility
•Increased specific speed
•Increased specific power capacity
•Improved anticipation
Rest days are critical to sports performance for a variety of reasons.
Rest is physically necessary so that the muscles can repair, rebuild and strengthen.
What Happens During Recovery?

Building recovery time into any training program is important because this is the time that
the body adapts to the stress of exercise and the real training effect takes place. Recovery
also allows the body to replenish energy stores and repair damaged tissues. Exercise or any
other physical work causes changes in the body such as muscle tissue breakdown and the
depletion of energy stores (muscle glycogen) as well as fluid loss.
Recovery time allows these stores to be replenished and allows tissue repair to occur.
Without sufficient time to repair and replenish, the body will continue to breakdown from
intensive exercise.
There are 2 types of recovery:

•Short term recovery
•Long term recovery
Short-term recovery
•Occurs in hours immediately after intense exercise.
•Engaging in low-intensity exercise after workouts during both the cool-down phase
immediately after a hard effort or workout as well as during the days following the workout.
•Replenishing energy stores and fluids lost during exercise
•Optimizing protein synthesis (the process of increasing the protein content of muscle cells,
preventing muscle breakdown and increasing muscle size)
•Soft tissue (muscles, tendons, ligaments) repair and the removal of chemicals that build up
as a result of cell activity during exercise.
Long-term recovery
•Techniques refer to those that are built in to a seasonal training program.
•Athletes and coaches change their training program throughout the year:
•add cross training, modify workouts types, and make changes in intensity, time,
distance and all the other training variables.
Recovery and overtraining:
Recovery is an important aspect of a training programme
More intense the training programme more important the recovery is
High impact activities (contact sports, speed, power training) – need greater recovery
Low impact activities (cycling, swimming) – less recovery time needed
Two main types of recovery:
Passive recovery: Active recovery:

An athlete would train a different
•Complete rest, no training of any sort muscle group, or trains the same
•Based on actual rest: ones at a lower level.
•sleeping E.G.: Training lower body muscles ,
•reading the day after training the upper
•relaxing massages body muscles.
% of maximal heart rate
For maximal heart rate it is accepted to assume a figure of:

220 - age for men
226 – age for women
Training heart rate for an individual is calculated at 60% - 90% of the maximal heart rate.
Heart rate and oxygen consumption both increase as intensity of exercise increases
Karvonen formula
•This method is not commonly used but a more accurate correlation to the O2
consumption for the given exercise load.
•RHR – age predicted maximum

•Training heart rate calculated according to %
•RHR + training heart rate
A male athlete, age 32, wishes to train at 70% - 80%, using the formula. His resting heart rate is 70bpm.
Calculation is as follows:
Maximum heart rate minus age: 220-32=188

Age predicted maximum heart rate minus RHR: 188-70=118
70% of 118: 83
80% of 118: 94
Add resting heart rate: 83+70=153, 94+70=164
Training heart rate: 153bpm – 164bpm
Ten second heart rate: 26 – 27 beats per 10 secs
What is the basic format for developing and
implementing an exercise programme?
1. Identify training needs

2. Understand the expected benefits / adaptations derived from the programme
3. Use the FITT principle
4. Start with a warm up
5. Implement your exercise selection
6. Adjust programme for environment or physical changes
7. End with a cool down
Factors influencing strength production:
1. Gender
2. Age
3. Limb length
4. Muscle length
5. Tendon insertions
6. Muscle fibre types
Strength training equipment:

1. Isometric resistance devices
2. Isokinetic resistance devices – Cybex machine
3. Dynamic constant resistance weights – barbells
4. Dynamic variable resistance equipment – Leg extension
5. Body resistance
Weight training
Involves the athletes lifting, pulling or pushing external weights, such as barbells, weight
stacks on weight machines, etc.
Resistant movement training
Another way to develop strength is practicing the sport movement in which strength is
needed, using resistance throughout the motion. The resistance can be provided by elastic
bands (actions with tubing), water (as in aqua running) or even by a partner who will vary
the amount of force with which he/she resists a partner’s action.
General muscle stretch Arms and shoulders

Change arms and legs
Training: Muscular Endurance
Training Benefits
• To develop the metabolism.
• To develop strength.
Number of Repetitions to Achieve Goal
• 15 – 20 Repetitions.
Amount of Rest between Exercises
• 0 – 30 Seconds.
Training: Strength Endurance
Training Benefits
• To develop the metabolism.
• 0 – 60 Seconds.
Training: General Strength
Training Benefits
• To develop general strength.
• 1 – 2 Minutes.
Training: Maximal Strength
Training Benefits
• To develop power.
• 2 – 5 Minutes.
Training: Power
Training Benefits
• To develop maximum power.
• 5 Minutes.
Other important concepts to understand
• Sets & Repetitions
• Split Routines
• Spotting
• Assisted Training
• Recovery
• Breakdown Training
• Slow Training
• Super setting
• Training plateaus
• Pyramiding
Lateral Pull down Machine
Movement From Start:

Shoulder Adduction &
Extension,
Elbow Flexion,
Scapula Retraction
Muscle/s:
Latissimus Dorsi,
Biceps Brachii,
Mid Trapezius & Rhomboids
Joint/s:
Shoulder, Elbow,
Scapulae - Thoracic
Stabiliser/s:
Trunk & Abdominal
Muscles
Seated Shoulder Press

Shoulder Abduction,
Elbow Extension,
Scapulae Upward Rotation
Muscle/s:
Deltoids, Triceps,
Upper Trapezius
Joint/s:
Shoulder, Elbow,
Scapulae – Thoracic
Stabiliser/s:
Trunk & Abdominal
Muscles
Leg Extension Machine

Knee Extension
Muscle/s:
Rectus Femoris,
Vastus Lateralis,
Vastus Intermedius,
Vastus Medialis
Joint/s:
Knee
Stabiliser/s:
Trunk & Abdominal
Muscles,
Muscles of the Hip
Static stretching
In a static stretch, the stretching action is made and then held in its end position for a short
period of time (5 – 10 seconds).
Ballistic stretching
Ballistic stretching involves repeated movements, like swinging, through the range of
movement needed in the joint during sport performance. It is important that ballistic
stretching be done with a smooth rhythmical motion, not a jerky one that could injure
muscle tissue. It is also important not to go beyond the range of motion needed for the
sport performance.
What is body composition?
•This is often considered a component of fitness.

•It refers to the makeup of the body in terms of lean mass (muscle, bone, vital tissue and
organs) and fat mass.
•An optimal ratio of fat to lean mass is an indication of fitness, and the right types of
exercises will help you decrease body fat and increase or maintain muscle mass.
What is speed & power training?
It’s highly specific to the sport.

Speed (Max speed, acceleration speed, speed endurance & agility)
Power (max speed, max strength)
Because power involves both strength and speed, make sure that power development
exercises always include “explosive” actions.
If the exercise involves resistance that is too heavy, the activity develops strength rather
than power.
If the exercises are done for too many repetitions, the exercise actually develops muscle
endurance rather than power.
The following methods of power training are commonly used:
Medicine ball training

•Throwing, catching, rolling and swinging medicine balls or weighted balls are effective in
the development of power if the actions are quick and result in a maximum effort.
•Medicine balls come in a variety of weights so that beginners can develop power using
lighter equipment and more advanced athletes can use heavier medicine balls, but still
perform with speed.
Plyometrics
Plyometrics exercises involve activating the stretch response of the muscles as athletes first
flex, then immediately extend the muscles they want to develop. Plyometrics that include
sequences of jumping (landing on 2 feet) or hopping (landing on 1 foot) are usually referred to
as bounding. A bounding sequence can be completed over a set distance, e.g. 25m, or it can
be performed as a specific rhythm or speed. Sometimes bounding is done over obstacles.
Speed training
Speed training relies primarily on neural methods of training. Co-ordination must be
perfected, which means the coach must pay careful attention to the skill techniques
athletes use during speed training. Technique must be ideal if optimal speed is to be
developed. It is also important that all forms of speed training are done before athletes
become tired. It they are tired when the following exercises are done, improvements in
speed may not occur. It is also very important that athletes have time to rest/recover if the
exercise is going to be repeated.
Sprint training
Athletes should practice from both a standing start and a flying start. Athletes should work
to increase both their stride length and stride frequency.
Reaction drills
Practicing to react more quickly to sport situations can be helpful. This can be achieved in
sport specific situations, such as standing as near to a wall as possible while volleying a
tennis ball against the wall. Performing the exercise as quickly as possible can improve
movement time.
Speed bag training for quick hands
Training like a boxer by hitting a rapidly moving speed ball/bag is one way to practice hand
quickness. The activity requires one or two-handed exercises. The athlete must hit, then
react, to the rebound of the bag quickly.
Speed ladders for quick feet

Ladders, tires, hoops, etc., when laid out on a playing surface can be used in various running
and hopping patterns to create quick patterns of foot movement. Once the co-ordination
and rhythm of the activity is learned, various drills can be timed to encourage quick use of
the feet.
Using lighter implements

Practicing a sport technique using a lighter implement, then the regulation weight
implement, can help develop co-ordination for a faster performance.
Thank You

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Training methods

The speed and direction Velocity = speed and

Stimulus, adaptation and response principle: Stretching (stimulus) will improve

A progression will include time for recovery

How the brain protects the heart from overuse

Frequency: This refers to how often you will exercise.

The continuous mode - Long distance training

The Fartlek mode

The Interval mode

Strength can focus towards:

Lack of flexibility can:

Factors that can limit or reduce flexibility:

Power – rate of performing work.

What Happens During Recovery?

There are 2 types of recovery:

Two main types of recovery:

Passive recovery: Active recovery:

For maximal heart rate it is accepted to assume a figure of:

•RHR – age predicted maximum

Maximum heart rate minus age: 220-32=188

1. Identify training needs

Strength training equipment:

General muscle stretch Arms and shoulders

Movement From Start:

Movement From Start:

Movement From Start:

•This is often considered a component of fitness.

It’s highly specific to the sport.

Medicine ball training

Speed ladders for quick feet

Using lighter implements

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