Sports Performance 15

Basic Training Principles

Basic Training Principles
What is Physical Fitness?

 Being physically fit means

to be able to perform
everyday activities with
ease.
 Basic Training Principles
5 Components of Physical Fitness:

1. Muscular Strength
2. Muscular Endurance
3. Cardiovascular Endurance
4. Flexibility
5. Body Composition
 Basic Training Principles
1. Muscular Strength
 The capacity to exert force
against a resistance.
 Resistance training
programs are the most
efficient way to gain rapid
strength.
 Increased in strength is
related to increase in
muscular endurance.
 Basic Training Principles
2. Muscular Endurance
 The body’s ability to resist
fatigue or sustain prolonged
activity.
 Endurance can be improved
by using a moderate load and
progressively increasing the
no. of reps.
 Basic Training Principles
3. Cardiovascular Endurance
 The ability of the circulatory and
respiratory system to carry oxygen to
the working muscles and waste products
away.
 An efficient CV system can deliver a high
amount of oxygen per kilogram of body
weight.
 The recommendation for good CV fitness
is to do 3-5 sessions of 20-30 minute
workouts a week at a HR intensity that
corresponds to your age.
 Basic Training Principles
4. Flexibility
 Is the range of motion
(ROM) possible in a
given joint or series of
joints.
 Improvement can occur
at any age.
 Maintaining a good ROM
provides increased
resistance to muscle and
soreness.
 Basic Training Principles
5. Body Composition
 Body weight is maintained by
balancing nutritional
requirements necessary for
energy expenditure with a
well-balanced diet.
 Maximize lean body mass and
minimize the % of body
weight.
 Weight of a person not
important – lean muscle mass
weighs more than fat.
 Basic Training Principles
Benefits of Weight Training
 Increased contractile strength in the muscle.
 Increased tensile strength in tendons, ligaments and bones.
 Increased bone density.
 Positive changes to physical capacity, metabolic function,
athletic power, injury risk, physical and psychological well
being.
 Basic Training Principles
Benefits of Aerobic Training
 Increased ability to use fat as a fuel and increase metabolic weight.
 Increased bone density.
 Adaptation to increased intensity of exercise.
 Increased ability to transport oxygen to tissues.
 Quick recovery upon completion of exercise.
 Increased energy for daily activities.
 Decreased resting heart rate.
 Improved circulation and possible decreased resting blood pressure.
 Basic Training Principles
Health Benefits of
Exercise
Exercise has a preventative
effect on a wide range of
pathologies.
 Hypertension (high blood pressure)
 Obesity
 Heart Disease
 Asthma
 Lower Back Problems
 Bone and Joint Disorders
 Psychological Disorders
 Arteriosclerosis
 Basic Training Principles
To be effective in their strength training,
athletes must follow certain principles:
 Stress- Rest Principle
 Progressive Resistance Overload Principle
 Principle of Specificity
 The F.I.T.T Principle
 The Principle of Symmetry
 Contraction-Control Principle
 Ceiling Principle
 Maintenance Principle
 Principle of Reversibility
 Basic Training Principles
Cardiovascular Disease
 CV Disease is the number 1 killer in
North America for both men and
women.
 By implementing a healthy lifestyle
you can make the following
improvements reducing your risk
ofcoronary heart disease:

-Decreased Heart Rate

-Increase in muscle efficiency
-Decrease in total body fat
-Decrease in total blood cholesterol
-Decrease in blood pressure
 Basic Training Principles
9 Basic Training Principles:
 These principles help an
athlete, coach and athletic
trainer maximize the benefits
of resistance training, and
help achieve the program
goals of an individual.
 Stops you from wasting your
time and perhaps even
injuring yourself in the gym!!
 Basic Training Principles
1. Overload Principle
 Physical conditioning is
improved when the body is
placed under greater than
normal workload until it
adapts to a new level.
 Manipulate aspects of
frequency, intensity, time
and type of activity
gradually until the body
adapts to a new load.
 Basic Training Principles
2. Adaptation Principle
 Body adapts and responds
over time to exercise and the
demands placed on the body.
 Can be acute/short term or
chronic/long term.
 Demands must be placed on
the body on a regular and
repeated basis for chronic
adaptations to occur.
 Basic Training Principles
3. Specificity Principle
 SAID – Specific, Adaptation,
Imposed, Demands
 The type and degree of
adaptation to the body depends
on the type and amount of
exercises performed.
 High reps builds endurance.
 Heavy weight builds size and
strength.
 Specificity applies to a
specific group of muscles.
 Basic Training Principles
4. Stress – Rest Principle
 The body needs to recover
after a workout.
 5-6 sessions of varied
cardiovascular intensity
exercise a week – must have
at least one day of full rest.
 48-72 hours rest is optimal
between workouts on similar
muscle groups.
 Basic Training Principles
5. Contraction- Control
Principle
 Perform weight training
movements in a slow and
controlled manner
because the speed of the
repetition can exceed the
ability of a muscle to
contract.
 Cheating movements can
impose stress on the
connective tissue.
 Basic Training Principles
6. Symmetry Principle
 Develop balanced
muscles in the body.
 Always work opposing
muscle groups.
 Muscular imbalance will
lead to injury.
 Basic Training Principles
7. Ceiling Principle
 As their participants
approach their genetic
limit or biological
ceiling, there will be
smaller changes.
 Ceiling effect can occur
because of excessive
fatigue, injury and/or
poor diet.
 Basic Training Principles
8. Maintenance
Principle
 Once training goal is
reached, it can be
maintained by reducing
the frequency, but
keeping the intensity and
duration of workouts the
same (e.g from 3 to 2 x
a week).
 Basic Training Principles
9. Reversibility Principle

 If a body is not stressed,

training adaptations will decline
1/3 the rate they were gained.
 E.g. a training effect after 1
month will be lost in 3 months.
 This of course varies from
individual to individual.
 The declines can be both
aerobic and strength.
Basic Training Principles :
F.I.T.T Principle
Four major variables that
come into play in designing a
training program.
 F – Frequency: number of
times a week
 I - Intensity: level of
exertion
 T- Time: length of workout
 T - Type: type of workout
 Basic Training Principles:
F.I.T.T Principle
Cardiovascular
Conditioning
 F =3-5 times a week

 I = 60-85% of Maximum
Heart Rate, to see
significant improvements
in CV fitness
 T = >20 minutes

 T = Continuous activity
Basic Training Principles:
F.I.T.T Principle
Muscular Strength
 F = 2-4 times a week (every
other day) for a basic full
body or 2 day split routine
 I = 75% of 1RM (repetition
maximum)
 T = Until muscle fatigue is
achieved. Training sessions
vary between 30-90 minutes,
include 8-10 exercises, and
include all major groups
 T = Isotonic, Isokenetic
 Basic Training Principles:
F.I.T.T Principle
Muscular Endurance
 F = 2-4 times a week
(every other day)
 I = low to moderate
resistance 12-20
repetitions – high volume
 T = Until muscular
fatigue is achieved
 T = Isotonic, Isokenetic
Basic Training Principles:
F.I.T.T Principle
Flexibility
 F = 3-7x a week
 I = Until mild tension is felt,
perform stretches only after
the body is properly warmed
up.
 T = 15-60 sec for each
stretch, usually stretch
session lasts 10 minutes
(depending on the number
of stretches performed)
 T= static, PNF.
 Basic Training Principles:
F.I.T.T Principle
Body Composition:
 Goal: to decrease body fat and
increase LBM (lean body mass)
 F = CV 4-6 x a week; WT = 2 x
a week
 I = 60-70% of MHR; 10-12
reps max effort, 3-5 sets
 T = 30-45 minutes; sets to
failure.
 T = Aerobic conditioning;
Muscular strength and
endurance
 Basic Training Principles -
Overtraining
Overtraining:
 Not allowing enough rest
and recovery time after
workouts.
Some Emotional signs:
 Increase in depression and
nervousness
 Inability to relax
 A drop in academic or job
performance
 A desire to quit training
altogether.
 Basic Training Principles -
Overtraining
Body warning signs:
 Extreme muscle soreness
 A gradual increase in muscle
soreness between training sessions
 Decrease in body weight when not
wanted
 Sudden gradual increase in resting
HR
 Loss of appetite, difficulty sleeping
 Swelling of lymph nodes
 Unexplained drop in athletic
performance
 Prone to colds and flues
 Increased risk of injury
 Basic Training Principles
 Learning the rules of
training before starting any
kind of program is essential
to any athlete.
 This ensures that little time
is wasted in achieving
optimum results
 Also, being educated in this
area allows the athlete to
monitor internal and
external warning signs,
decreasing the risks of
potential hazards.