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Kenney7E_PP_chap09.pptxPrinciples of Exercise Training
Chapter 9
CHAPTER 9 Overview
Terminology
General principles of training
Resistance training programs
Anaerobic and aerobic power training programs
Terminology: Muscular Strength
Maximal force that a muscle or muscle group can generate
Static strength
Dynamic strength (varying by speed and joint angle)
1-repetition maximum (1RM): maximal weight that can be lifted with a single effort
Start with proper warm-up.
Add weight until only one repetition can be performed.
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Terminology: Muscular Power
Rate of performing work
Explosive aspect of strength
Power = force × (distance/time)
More important than strength for many activities
Field tests not very specific to power
Typically measured with electronic devices
Figure 9.1
Terminology: Muscular Endurance
Capacity to perform repeated muscle contractions or sustain a single contraction over time
Number of repetitions at given % 1RM
Increased through gains in muscle strength and changes in local metabolic and cardiovascular function
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Table 9.1
Terminology: Aerobic Power
Rate of energy release by oxygen-dependent metabolic processes
Maximal aerobic power: maximal capacity for aerobic resynthesis of ATP
Synonyms: aerobic capacity, maximal O2 uptake, V•O2max
Primary limitation: cardiovascular system
Testable in lab or estimable from variety of field tests
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Terminology: Anaerobic Power
Rate of energy release by oxygen-independent metabolic processes
Maximal anaerobic power: maximal capacity of anaerobic systems to produce ATP
Also known as anaerobic capacity
Maximal accumulated O2 deficit test
Critical power test
Wingate anaerobic test
General Principles of Training: Principle of Individuality
Not all athletes are created equal.
Genetics affects performance.
Variations exist in cell growth rates, metabolism, and cardiorespiratory and neuroendocrine regulation.
Individual variation explains high versus low responders.
General Principles of Training: Principle of Specificity
Exercise adaptations are specific to mode and intensity of training.
Training program must stress the most relevant physiological systems for a given sport.
Training adaptations are highly specific to type of activity, training volume, and intensity.
General Principles of Training: Principle of Reversibility
Use it or lose it.
Training improves strength and endurance.
Detraining reverses gains.
General Principles of Training: Principle of Progressive Overload
Must increase demands on body to make further improvements.
Muscle overload: Muscles must be loaded beyond normal loading for improvement.
Progressive training: As strength , resistance or repetitions must to further strength.
General Principles of Training: Principle of Variation
Also called principle of periodization
Systematically changes one or more variables to keep training challenging.
Intensity, volume, and/or mode
– volume, intensity
– volume, intensity
Macrocycles are composed of mesocycles.
Resistance Training: Strength, Hypertrophy, and Power
Should involve concentric (CON), eccentric (ECC), and isometric contractions.
CON strength is maximized by inclusion of ECC.
ECC benefits action-specific movements.
Exercise order matters.
Large muscle groups before small, multijoint before single, high intensity before low
Rest periods are based on experience.
Novice, intermediate lifters: 2 to 3 min between sets
Advanced lifters: 1 to 2 minutes between sets
Resistance Training: Static-Contraction Resistance
Muscle force without muscle shortening
Also called isometric training
Early promise
But later evidence did not support early findings.
Isometric training is nonetheless still popular.
Ideal for immobilized rehab situations
Resistance Training: Free Weights Versus Machines
Free weights (constant resistance)
Tax muscle extremes but not midrange.
Recruit supporting and stabilizing muscles.
Are better for advanced weightlifters.
Machines
May involve variable resistance.
Are safer, easier, more stable, better for novices.
Limit recruitment to targeted muscle groups.
Figure 9.2
Resistance Training: Dynamic Eccentric Training
Emphasis on ECC phase of contraction
In this phase, muscle’s ability to resist force is greater than with CON training.
Theoretically produces strength gains versus CON.
Early ECC versus CON research equivocal
More support from recent studies
ECC + CON workouts maximize strength gains.
ECC is important for muscle hypertrophy.
Resistance Training: Variable-Resistance Training
Resistance in weakest ranges of motion, in strongest ranges.
Muscle works against higher percentage of its capacity at each point in range of motion.
Serves as the basis for several popular machines.
Figure 9.3
Resistance Training: Isokinetic Training
Movement at a constant speed
Angular velocity can range from 0°/s to 300°/s.
Strong force is opposed by more resistance.
Weak force is opposed by less resistance.
Resistance from electronics, air, or hydraulics
Theoretically, maximal contraction at all points in range of motion
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Resistance Training: Plyometrics
Also known as stretch–shortening cycle exercise
Uses stretch reflex to recruit motor units.
Stores energy during ECC, releases during CON.
Example: Perform deep squat to jump to deep squat.
Proposed to bridge gap between speed and strength training
Figure 9.4
Resistance Training: Electrical Stimulation
Current passed across muscle or motor nerve
Is ideal for recovery from injury or surgery.
Reduces strength loss during immobilization.
Restores strength and size during rehab.
No evidence of further supplemental gains in healthy, training athletes
Resistance Training: Core Training
Core: trunk muscles around spine and viscera
Abdominal muscles
Gluteal muscles, hip girdle
Paraspinal, other accessory muscles
Yoga, Pilates, tai chi, physioball
Proximal stability aided by distal mobility
(continued)
Resistance Training: Core Training (continued)
May decrease likelihood of injury.
Increases muscle spindle sensitivity.
Permits greater state of readiness for joint loading.
Protects body from injury.
Core musculature contains mostly type I fibers, responds well to multiple sets and high reps.
Anaerobic and Aerobic Power Training
Train sport-specific metabolic systems.
Design programs along a continuum from short sprints to long distances.
Sprints: ATP-PCr (anaerobic)
Long sprint, middle distance: glycolytic (anaerobic)
Long distance: oxidative (aerobic)
Anaerobic and Aerobic Power Training: Interval Training
Repeated bouts of high/moderate intensity interspersed with rest or reduced intensity
More total exercise performed by breaking into bouts
Improved glucose control, insulin sensitivity, endothelial function
Sets, reps, time, distance, frequency, interval, rest
Example
Set 1: 6 x 400 m at 75 s (90 s slow jog)
Set 2: 6 x 800 m at 180 s (200 s jog-walk)
(continued)
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Anaerobic and Aerobic Power Training: Interval Training (continued)
Is appropriate for all sports and activities.
For given sport, first choose mode, then adjust.
Rate of exercise interval
Distance of exercise interval
Number of repetitions and sets per training session
Duration of rest and active recovery
Type of activity during active recovery
Frequency of training per week
Anaerobic and Aerobic Power Training: Exercise Interval Intensity
Determined by duration/distance or % HRmax
Duration and distance more practical
One method: Use best time at set distance and adjust duration by desired intensity.
Intensity depends on fitness, sets, reps, and so on.
ATP-PCr system training: ~ 90% to 98% intensity
Anaerobic glycolytic training: ~ 80% to 95% intensity
Aerobic oxidative training: ~ 75% to 85% intensity
(continued)
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Anaerobic and Aerobic Power Training: Exercise Interval Intensity (continued)
% HRmax a better index of physiological stress
HRmax determined by lab test, all-out run
ATP-PCr training: ~ 90% to 100% HRmax
Anaerobic glycolytic training: ~ 85% to 100% HRmax
Aerobic oxidative training: ~ 70% to 90% HRmax
Heart rate monitors helpful for recording HR for duration of workout
Figure 9.5
Figure 9.6
Anaerobic and Aerobic Power Training: Distance of the Interval
Determined by requirements of activity
Sprint training: 30 to 200 m (even 400 m)
Distance training: 400 to 1,500+ m
Repetitions and Sets per Session
Largely sport specific
Short, intense intervals more repetitions and sets
Longer intervals fewer repetitions and sets
Anaerobic and Aerobic Power Training: Duration of Rest Interval
Dependent on how rapidly athlete recovers
Based on HR recovery (fitness and age dependent)
<30 years: HR should drop to 130 to 150 beats/min.
>30 years: Subtract 1 beat for every year over 30.
For active recovery between sets, HR <120 beats/min
Anaerobic and Aerobic Power Training: Activity During Rest Interval
Exercise intensity recovery intensity
With better fitness, intensity or rest duration
Land training: slow or rapid walk or jog
Swimming: slow swimming or total rest
Anaerobic and Aerobic Power Training: Frequency of Training
Dependent on purpose of interval training
World-class runner: 5 to 7 times per week
Swimmers: interval training every workout
Team sports: 2 to 4 times per week
Anaerobic and Aerobic Power Training: Group Exercise Training
Variety of options for cardiovascular, strength, and flexibility training
Equivalent health benefits
HDL, lean muscle mass
fasting glucose, LDL, triglycerides, fat mass
Improved satisfaction, enjoyment, motivation
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Anaerobic and Aerobic Power Training: Continuous Training
Training without intervals
Targeting oxidative, glycolytic systems
High or low intensity
High intensity near race (85% to 95% HRmax)
Low intensity: long, slow distance training
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Anaerobic and Aerobic Power Training: Long, Slow Distance (LSD) Training
Training at 60% to 80% HRmax (50% to 75% V•O2max)
Popular, safe
Near race pace
Main objective: distance, not speed
15 to 30 mi/day, 100 to 200 mi/week
Less cardiorespiratory stress
Greater joint and muscle stress (overuse injuries)
Anaerobic and Aerobic Power Training: Fartlek Training
Pace varied from sprint to jog at discretion
Continuous training + interval elements
Used primarily by distance runners
Fun, engaging, variable
Supplement for other types of training
Anaerobic and Aerobic Power Training: Interval-Circuit Training
Combined interval and circuit training
Circuit length 3,000 to 10,000 m
Interval stations every 400 to 1,600 m
Stations involving strength, flexibility, or endurance
Jogging, running, or sprinting between stations
Often in park or countryside
High-Intensity Interval Training (HIIT)
Can dramatically improve aerobic capacity in untrained people.
Four to six 30 s sprints followed by 3 min rest
Benefits for people with busy schedules
Trained people can benefit by replacing 10% to 15% of training volume with HIIT.
