8 Principles of Exercise Training chapter. Measuring Muscular Performance Strength is the maximal force a muscle group can generate. Power is the product.

8

Principles of Exercise Training

chapter

Measuring Muscular Performance

Strength is the maximal force a muscle group can generate.

Power is the product of strength and the speed of movement.

Muscular endurance is the capacity to sustain repeated muscle actions.

An Isokinetic Testing and Training Device

© Tom Roberts

Aerobic Power

• It is the rate of energy release by cellular metabolic processes that depends on the availability of oxygen.

• Maximal aerobic power refers to the maximal capacity for aerobic resynthesis of ATP.

Anaerobic Power

• It is defined as the rate of energy release by cellular metabolic processes that function without the involvement of oxygen.

• Maximal anaerobic power is defined as the maximal capacity of the anaerobic system to produce ATP.

General Principles of Training

• Individuality refers to the fact that individuals are unlikely to show the same response to a certain type of training.

• Specificity refers to the fact that the exercise response is specific to the mode and intensity of exercise.

• Reversibility is the principle of disuse.• Progressive overload forms the foundation of all

training.• Hard workouts should be followed by a day or two of

easy workouts for recovery.• Periodization is the gradual cycling of specificity,

intensity, and volume of training to achieve peak levels of fitness for competition.

Training Needs Analysis

• Muscle groups?• Type of training?• Energy systems?• Injury prevention?

Designing Resistance Training Programs

1. Consider various dynamic training programs.

2. Perform a training needs analysis.

3. Select appropriate resistance levels.

4. Decide on single sets versus multiple sets.

5. Design a training program using periodization.

6. Assign specific forms of resistance training depending on the sport or desired results.

Selecting the Appropriate Resistance

Strength development involves few reps and high resistance (6RM).

Muscular endurance training involves many reps and low resistance (20RM).

Power development involves several sets of few reps and moderate resistance; it emphasizes speed of movement.

Increased muscle size requires more than 3 sets of 6RM to 12RM loads and short rest periods.

Periodization

• Changes in exercise stimulus over a specific period keep an individual from overtraining.

• Cycle of five phases comprises four active phases followed by one active recovery phase.

• Each phase gradually decreases volume and gradually increases intensity.

Types of Resistance Training

• Static-contraction resistance training• Free weights• Eccentric training• Variable-resistance training

(continued)

Types of Resistance Training (continued)

• Isokinetic training• Plyometrics• Electrical stimulation training

Variation in Strength Relative to the Angle of the Elbow During the Two-Arm Curl

Plyometric Box Jumping

Anaerobic and Aerobic Power Training

Interval Training

Rate of exercise interval

Number of repetitions and sets

Duration of rest or active recovery interval

Type of activity during the active recovery interval

Frequency of training per week

A Runner Outfitted With a Heart Rate Monitor

© PA Photos

Blood Lactate Concentration in a Single Runner After a Single Set of 5 Repetitions

Continuous Training

• LSD training• Fartlek training• Interval-circuit training