What Is Training? Makes the body more efficient Makes the body more efficient Makes the body better able to perform certain tasks Makes the body better.

What Is Training?What Is Training?

Makes the body more Makes the body more efficientefficient

Makes the body better able Makes the body better able to perform certain tasksto perform certain tasks

Can make the human Can make the human machine more effectivemachine more effective

We can run faster, jump We can run faster, jump higher, and throw furtherhigher, and throw further

The Role of Energy SystemsThe Role of Energy Systems

The three energy systems available…The three energy systems available… Anaerobic alacticAnaerobic alactic Anaerobic lacticAnaerobic lactic Aerobic Aerobic

• Each system has certain limitations Each system has certain limitations and strengthsand strengths

• Training can be incorporated to either Training can be incorporated to either enhance one or all energy systems, enhance one or all energy systems, depending on the athlete’s needsdepending on the athlete’s needs

Anaerobic Alactic Energy SystemAnaerobic Alactic Energy System

High speed explosive movements, generallyHigh speed explosive movements, generally

85%-100% of maximal intensity (sprinters, power lifters)85%-100% of maximal intensity (sprinters, power lifters) 0-15 seconds 0-15 seconds Long rest periods between sets (2 minutes +)Long rest periods between sets (2 minutes +) High intensity and volume trainingHigh intensity and volume training

Anaerobic Lactic Energy SystemAnaerobic Lactic Energy System

High speed explosive High speed explosive movements, generally movements, generally 75%-85% of maximal 75%-85% of maximal intensityintensity

30-90 seconds30-90 seconds Long rest periods Long rest periods

between sets between sets

(decreases lactic acid)(decreases lactic acid) Moderately high intensity Moderately high intensity

and volume trainingand volume training

Aerobic SystemAerobic System

Repetitive movements, Repetitive movements, generally 50%-75% of generally 50%-75% of maximal intensitymaximal intensity

> 3 minutes > 3 minutes Short rest periods Short rest periods

between setsbetween sets Moderately low intensity Moderately low intensity

and volume trainingand volume training

What area of your fitness do you What area of your fitness do you want to improve?want to improve?

Cardiovascular EnduranceCardiovascular Endurance Muscular Strength & Muscular Strength &

EnduranceEndurance FlexibilityFlexibility Body CompositionBody Composition Balance & CoordinationBalance & Coordination

What are your goals?What are your goals?To plan what type of training you want,To plan what type of training you want,

you need to have a plan specific to your goalsyou need to have a plan specific to your goals

(sport specific training, general fitness, health)(sport specific training, general fitness, health)

1) Set goals for specific outcomes & times1) Set goals for specific outcomes & times

2) Devise a program that will meet your goals2) Devise a program that will meet your goals

3) Evaluate your program (Is it Working?) 3) Evaluate your program (Is it Working?)

4) Modify, re-plan & set new goals4) Modify, re-plan & set new goals

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

Regardless of which area of fitness you want to Regardless of which area of fitness you want to improve, the four building blocks of exercise improve, the four building blocks of exercise prescription include the 4 F.I.T.T. Principleprescription include the 4 F.I.T.T. Principle

F = FrequencyF = Frequency I = IntensityI = Intensity T= TypeT= Type T= Time T= Time

FrequencyFrequency

the amount of time per week spent trainingthe amount of time per week spent training determination of frequency depends greatly on determination of frequency depends greatly on

the athlete’s level of fitness, athletic aspirations, the athlete’s level of fitness, athletic aspirations, and type of trainingand type of training

IntensityIntensity

how hard the individual must workhow hard the individual must work taken as a percentage of the individual’s maximal taken as a percentage of the individual’s maximal

aerobic and anaerobic poweraerobic and anaerobic power

TimeTime

amount of time spent in a single training sessionamount of time spent in a single training session general guideline is 3-6 times/weekgeneral guideline is 3-6 times/week depends on the athlete’s level of fitness, athletic depends on the athlete’s level of fitness, athletic

aspirations, and type of trainingaspirations, and type of training

TypeType

either aerobic or anaerobic training prescriptions, or a either aerobic or anaerobic training prescriptions, or a combination of bothcombination of both

depends on the athlete’s level of fitness, athletic depends on the athlete’s level of fitness, athletic aspirations, and sport or activity for which he or she is aspirations, and sport or activity for which he or she is trainingtraining

Suggested Cardio Training RoutineSuggested Cardio Training Routine

Fitness (min – max)Fitness (min – max)

F – 3-5 days/ wkF – 3-5 days/ wk

I – 50-85% VOI – 50-85% VO22 max max

T – 20-90 mins (dependent on intensity)T – 20-90 mins (dependent on intensity)

T – large muscles, continuous, rhythmicT – large muscles, continuous, rhythmic

Relative Cardiovascular IntensityRelative Cardiovascular Intensity

ClassificationClassification % VO2 Max% VO2 Max (Max HR=220-age)(Max HR=220-age)

% HR% HR

LightLight 40-5040-50 63-6963-69

ModerateModerate 50-6050-60 69-7669-76

HardHard 70-8070-80 82-8982-89

Very HardVery Hard 85-9085-90 92-9592-95

Weightlifting FIRRST PrincipleWeightlifting FIRRST Principle

F requencyF requency I ntensity I ntensity (Resistance Relative to Max)(Resistance Relative to Max) Reps Reps (Low) Strength - (High) Endurance(Low) Strength - (High) Endurance Rest Periods – Rest Periods – (Long) Strength - (Short) Endurance(Long) Strength - (Short) Endurance Sets # of times the same exercise is completedSets # of times the same exercise is completed

Tempo Tempo (Pace)(Pace)

Specificity of Strength TrainingSpecificity of Strength Training

How should I train to get the results I want? How should I train to get the results I want? The mode & types of training should be based on theThe mode & types of training should be based on theresults you want and the activity you are involved in. results you want and the activity you are involved in.

Key Points:Key Points:1) One system is never working all on its own.1) One system is never working all on its own.2) To improve a specific system you must train that system2) To improve a specific system you must train that system3) To get the best results, you must allow the system to 3) To get the best results, you must allow the system to

recover. recover. 4) Training prescription will depend greatly on the athlete’s 4) Training prescription will depend greatly on the athlete’s

level of fitness, athletic aspirations, and type of sportlevel of fitness, athletic aspirations, and type of sport

Suggested Weightlifting Routines Suggested Weightlifting Routines

Type Type FrequencyFrequency IntensityIntensity RepsReps SetsSets LengthLength

StrengthStrength

-Novice-Novice80-85% 80-85%

1RM1RM6-86-8 33 33 6 wks6 wks

StrengthStrength

-Advanced-Advanced80-90%80-90% 4-84-8 5-65-6 5-65-6 12 wks12 wks

SizeSize 70-75%70-75% 10-1210-12 5-65-6 5-65-6 12 wks12 wks

ToningToning 60-70%60-70% 12-1512-15 33 33 6 wks6 wks

EnduranceEndurance 60%60% 15-2015-20 5-65-6 33 6 wks6 wks

Weightlifting Efficiency: Weightlifting Efficiency: Circuit Training Comparison Circuit Training Comparison

Straight SetStraight Set vvss CircuitsCircuits

6 exercises x 3 = 18 sets6 exercises x 3 = 18 sets 6 exercises x 3 = 18 sets6 exercises x 3 = 18 sets

0.5 minute (m) / set = 9 m0.5 minute (m) / set = 9 m 0.5 m/ set = 9 m0.5 m/ set = 9 m

Rest 2 m/ set x 17 breaks= Rest 2 m/ set x 17 breaks= 34 m34 m

Rest 0.5 m/set x 17 breaks = Rest 0.5 m/set x 17 breaks = 8.5 m8.5 m

Total Time = 42 mTotal Time = 42 m Total Time = 17.5 mTotal Time = 17.5 m

Exercise Time = 21% of Exercise Time = 21% of TotalTotal

Exercise Time = 51% of TotalExercise Time = 51% of Total

Basic Weight Training TermsBasic Weight Training Terms (ie. Bicep Curl)(ie. Bicep Curl)

Concentric Contraction Concentric Contraction - the muscle that is shortening- the muscle that is shorteningduring a contraction (bicep)during a contraction (bicep)

Eccentric Contraction Eccentric Contraction - the muscle that is lengthening- the muscle that is lengtheningduring a contraction (triceps)during a contraction (triceps)

Isometric Contraction Isometric Contraction - a muscle that has no change a muscle that has no change in length during the contractionin length during the contraction(pushing a wall) (pushing a wall)

Suggested Flexibility TrainingSuggested Flexibility Training

Fitness (min – max)Fitness (min – max) F – 3-7 times/ wkF – 3-7 times/ wk I – comfortable range of motionI – comfortable range of motion T – 15-60 s; 3-5 x per muscleT – 15-60 s; 3-5 x per muscle T – 4-5 stretches, staticT – 4-5 stretches, static