Chapter 9
Maximal Anaerobic Power
- or anaerobic capacity The maximal capacity if the anaerobic systems to produce ATP
Principle of Variation
-also called principle of periodization The systematic process of changing one or more variables in the training program - mode, volume, or intensity - over time to allow for the training stimulus to remain challenging and effective
Rest periods for advanced lifters between heavy loads
1-2 min
30 years or younger heart rate dropping before next interval
130 to 150 beats/min
Once an individual can perform the current workload at or above the desired number of reps for two consecutive training sessions, the load can increase by
2% to 10%
Rest periods for novice or intermediate lifters between heavy loads
2-3 min
Wingate Test
30 s of all-out pedaling against a constant resistance on a cycle ergometer Resistance is determined by person's weight, sex, age, and level of training Given a 5 s countdown, subjects begin to pedal as fast as they can , and the resistance is increased instantaneously and held constant for duration of the test Peak anaerobic power is determined from the # of revolutions performed in the first 5 s, while anaerobic capacity is measured as the total work performed during the 30 s
Static-contraction resistance training
Also known as isometric training Exceeded gains from dynamic contraction procedures Important for core stabilization and enhancing grip strength Facilitate recovery and reduce muscle atrophy and strength loss in limb immobilization
How Muscular Endurance can be measured
Asses the maximum number of reps one can perform at a given percentage of their 1RM
Long, slow distance (LSD) training
Athlete trains at relatively low intensities, between 60% and 80% of max heart rate which is 50% to 75% of VO2max Probably most popular and safest form of aerobic endurance conditioning for the nonathlete who just wants to get into shape and stay in shape for health related purposes
HIIT for Athletes
Can further enhance performance in an already high-volume traditional aerobic training program Recommend 75% of total training volume be performed at continuously low intensities with 10% to 15% done using high-intensity intervals
Principle of Individuality: What leads to variations in individuals?
Cellular growth rates Metabolism Cardiovascular and respiratory regulation Neural and endocrine regulation
Interval-Circuit Training
Combines interval and circuit training into one workout Circuit may be 3,000 to 10,000 m in length with stations every 400 to 1,600 m Athlete jogs, runs, or sprints to perform a strength, flexibility, or muscular endurance exercise in a manner similar to that in actual circuit training Can benefit almost any type of athlete and provide diversity to what might be an otherwise monotonous training regimen
Isokinetic Training
Conducted with equipment that keeps movement speed constant The individual can contract the muscles at maximal force at all points in the range of motion
High-Intensity Interval Training (HIIT)
Consists of four to six bouts of 30 s all-out cycling separated by a few minutes of recovery Total exercise time is as little as 2 min spread over a 20 min time period. Performing six or so sessions of this type of interval training over a 2 week span can dramatically improve aerobic capacity in previously untrained individuals Great for busy trainers Improves: VO2max glucose control Insulin sensitivity Vascular endothelial function More effective than continuous, long-duration training in promoting metabolic and cardiovascular adaptations
Continuous Training
Continuous activity without rest intervals Primarily affects the oxidative and glycolic energy system
What does the duration of the rest or active recovery interval depend on?
Depends on how rapidly the athlete recovers from the exercise interval Extent of recovery is best determined by the reduction of the athletes heart rate to to a predetermined level during rest or active recovery period
How is distance of the exercise interval determined?
Determined by the requirements of the event, sport, or activity
Determining Exercise Interval Intensity
Establish a specific duration for a set distance By using a fixed percentage of the athletes maximal heart rate
Free weights
Ex. barbells and dumbbells The resistance or weight lifted remains constant throughout the dynamic range of movement - ex. a 50 kg weight will always weight 50 kg when lifted The maximum weight one can lift is limited by the weakest portion in the range of motion, which means that the strongest position in the range of motion is never maximally taxed
Principle of Specificity
Exercise adaptations are specific to the mode, intensity, and duration of training, and the training program must stress the physiological systems that are critical for optimal performance in a given sport in order to achieve specific training adaptations and goals
Eccentric Training
Form of dynamic-contraction resistance training Muscles ability to resist force is considerably greater than with concentric contractions Important to stimulate muscle hypertrophy
Muscular Power
Functional application of both strength and speed of movement
Maximal muscular power
Generally referred to as power Is the explosive aspect of strength The product of strength The velocity of movement
Group Fitness
Goal is disease prevention Focus on cardiovascular, strength, and flexibility training May be dancing, hip hop Increases oxygen consumption, high density lipoprotein (HDL), and lean muscle mass Decreases fasting blood glucose, low density lipoprotein (LDL), triglycerides, and fat mass
Core
Group of trunk muscles that surround the spine and abdominal viscera and include the abdominal, gluteal, hip girdle, paraspinal, and other accessory muscles
Principle of Individuality
Heredity and chronic changes that result from a training program play a role in determining the body's response to a single bout of exercise No individual is the same High responders - people that show great improvement after participating in a given program Low responders - people that experience little or no change after following the same program
What are the two most manipulated aspects of training to achieve peak levels of fitness for competition?
Intensity and volume
To develop anaerobic glycolic system
Intensity should be higg
To develop aerobic system
Intensity should be moderate to high
To develop ATP-PCr
Intensity should be near max
How are the number of reps and sets determined?
Largely determined by the needs of the sport, event, or activity
Principle of Reversibility
Lends scientific support to the saying "Use it or lose it" All effective training programs must include a maintenance plan that sustains the physiological adaptation gained by training
Advantage of free weights
Lifter must control weight being lifted Lifter must recruit more motor units Lifter must balance and stabilize weight Most closely resembles action of sport Action can be performed in any plane May provide greater strength gains than many types of weight machines
What forms the foundation of all training programs?
Overload and progressive training
Primary emphasis for longer distances
Oxidative system
Power equation
Power = force x distance / time where force = strength and distance / time = velocity
Interval training can be modified by
Rate of exercise interval Distance of exercise interval Number of reps and sets during each training session Duration of rest or active recovery interval Type of activity during the active recovery interval Frequency of training per week
Electrical Stimulation
Reduce loss of strength and muscle size during periods of immobilization and to restore strength and size during rehabilitation Does not substitute for exercise
Interval Training
Repeated bouts of high to moderate intensity exercise intersperse with periods of rest or reduced intensity exercise Athletes can perform a considerably greater total volume of exercise by breaking the overall exercise period into shorter more intense bouts with rest or active recovery intervals inserted between the intense bouts
Example of what interval training would look like
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)
Fartlek training
Speed play Another form of continuous exercise that has some components of interval training Used primarily for distance runners Normally performed in the countryside Used to supplement high intensity continuous training or interval training
Plyometrics
Stretch-shortening cycle exercise Popular for improving jumping ability Uses stretch reflex to facilitate recruitment of motor units Stores energy in elastic and contractile components of muscle during the eccentric contraction that can be recovered during concentric contraction
Gains in muscular strength involves changes in both...
Structure of muscle Its neutral control
30 years or older heart rate dropping before next exercise interval begins
Subtract difference between athletes age and 30 years from both 130 and 150 Generally should be below 120 bpm
Muscular Endurance
The capacity to perform repeated muscle contractions, or to sustain a contraction over time Ex. performing sit-ups or push-ups or sustaining force in an attempt to pin an opponent in wrestling
Resistance Training Programs can be designed and prescribed in terms of -
The exercises that will be performed The order in which they will be performed The number of sets for each exercise The rest periods between sets and between exercises The amount of resistance, the number of repetitions, and the velocity of movement to be used
The shorter and more intense the interval
The greater the number of reps and sets should be
Maximal aerobic power
The highest oxygen uptake that an individual can obtain during dynamic exercise using large muscle groups for a few minutes - depends on the maximal capacity for aerobic resynthesis of ATP - limited primarily by central cardiovascular system and to a lesser extent by respiration and metabolism
Generally, the more intense the exercise interval
The lighter or less intense the activity performed in the recovery interval
Strength
The maximal force that a muscle or muscle group can generate
Aerobic Power
The rate of energy release by cellular metabolic processes that depend on the continued availability of oxygen - synonymous with the terms aerobic capacity and maximal oxygen uptake (VO2max)
Anaerobic Power
The rate of energy release by cellular metabolic processes that function without the involvement of oxygen
Variable-resistance training
The resistance is decreased at the weakest points in the range of movement and increased at the strongest points
How Can you test maximal anaerobic power?
There is no universal method Several tests provide estimates such as: - maximal accumulated oxygen deficit test critical power test wingate anaerobic test
How Can Maximal Aerobic Power be tested?
Through a graded exercise test to exhaustion during which Vo2 is measured and Vo2 is determined
How Is Muscular Endurance Increased?
Through gains in muscular strength and through changes in local blood flow and metabolic function
Variable resistance machines
Use cams, pulleys, and levers to vary the weight throughout the range of movement Regarded as safer Easier to use Allow performance of some exercises that are difficult to do with free weights Can target muscles without being extraneous to other muscle groups firing
Core Training
Used to be fore lower back pain Now could benefit sport performance by providing a foundation for greater force production and force transfer to the extremities Promotes proximal stability for distal mobility No standardized tests for evaluating core strength and stability Increases sensitivity of muscle spindles, thereby permitting a greater state of readiness for loading joints during movement and protecting the body from injury Core is mainly composed of type 1 fibers
High intensity Continuous activity
Usually performed at intensities representing 85% to 95% of athletes max heart rate
Primary emphasis for longer sprints and middle distances
glycolytic systems
In Resistance Programs, higher-intensity efforts should be stressed before
lower-intensity efforts
1-repetition maximum (1RM)
maximal weight the individual can lift with one single effort - to determine 1RM in the weight room, people select a weight that they know they can lift at least one time - after a proper warm up, they try to execute several reps - if they can perform more than one rep, they add more weight and try again - this continues until the person is unable to lift the weight more than a single rep - this weight is their 1RM
With resistance training...
muscles become stronger
In Resistance Programs, multiple-joint exercises should be stressed before
single-joint exercises
In Resistance Programs, Large muscle groups should be stressed before
small muscle groups
Principle of Progressive Overload
systematically increasing the demands on the body is necessary for continued improvement
With aerobic training...
the heart and lungs become more efficient at oxygen delivery, and exercise endurance increases
With high-intensity anaerobic training....
the neuromuscular, metabolic, and cardiovascular systems adapt to generate more ATP per unit of time, thus increasing muscular endurance and speed of movement over short periods of time
Power
the rate at which work is performed, thus the product of force and velocity/strength and speed -unlike strength, has speed component
