TRAINING PRINCIPLES

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TRAINING PRINCIPLES PERIODIZATION

• PEP 201
• University of Idaho

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There is a difference between Physical Activity
and Exercise

• Physical Activity (PA)
• Any Body Movement carried out by your skeletal
  muscles and requiring energy.
• Exercise (EX)
• Planned, Structured, Repetitive Movement of your
  body designed to improve or maintain physical
  fitness.
• PA is good for health, but EX IS NECESSARY TO
  IMPROVE PHYSICAL FITNESS!

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Recall that there are 5 components of physical
fitness for which we are interested

• CR Endurance
• MS Strength
• MS Endurance
• Flexibility
• Body Composition

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To develop your fitness, there are fundamental
training principles you must consider for each
component

• FITT
• Progressive Resistance Exercise (PRE)
• Specificity
• Variety
• Individualization
• Reversibility
• Warm-ups Cool-downs

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The FITT principle should anchor all of your
fitness programming!

• Frequency
• How Often you should workout.
• Example 3 runs per week.
• Intensity
• How Hard you should workout each session.
• Example Each run is performed at 70 of my
  maximal heart rate.
• Time
• How Long you should workout each session.
• Example Each run is 20 minutes long.
• Type
• The Type of exercise you are performing.
• Example I will use RUNNING to improve my fitness.

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To apply FITT appropriately, you must also employ
the PRE principle.

• Progressive Resistance Exercise (PRE)
• Placing Increasing Amounts of Stress on your body
  will cause adaptations that improve fitness.
• Example The legend of Milo

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Specificity and Reversibility are also important
for fitness development

• Specificity
• Your body will adapt to a Particular Type and
  Amount of stress placed upon it.
• Example Rock Climber Forearms
• Reversibility
• Fitness improvements are lost when the Demands on
  your body are Lowered.
• Example Use it or Lose it!

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..and dont forget about variety and
individualization

• Variety
• Alternating exercises, load, speed, and equipment
  to avoid boredom and monotony.
• Example dumbbell bench press vs. barbell bench
  press
• Individualization
• Treating each client based on potential,
  experience, sport, activity, etc.
• Example Olympic sprinter vs. warehouse worker

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and the importance of Warm-ups and Cool-downs
cannot be overlooked!

• Warm-ups are beneficial because they
• Safely Prepare your body for EX and PA.
• Create an opportunity for Optimal performance.
• Example Jogging ? Running
• Cool-downs are necessary to
• Safely Transition your body from an exercising to
  resting state.
• Improve the Recovery Process.
• Example Walking or Stretching After a Workout.

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Exercise and application of the training
principles manipulates your Metabolism

• Metabolism
• Sum of the Chemical Processes necessary to
  maintain your body.
• Food is chemically converted to Fuel for use or
  storage.
• Carbohydrates (CHO) immediate fuel and fuel
  storage.
• Fats sustained fuel and fuel storage.
• Proteins useful for building processes.
• Adenosine Triphosphate (ATP)
• The Most Basic Form of Usable Energy in your
  body.
• ATP synthesized from CrP, CHO, Fats, and
  Proteins.
• ATP broken down to release energy for physical
  work.

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and trains your 3 Energy Systems

• Anaerobic (Does Not Need Oxygen to produce/use
  ATP)
• 1) Immediate Energy System/Alactic (ATP-CP)
• Utilizes stored ATP-CP for rapid, very
  high-intensity activity.
• Energy production limited to 10-30 sec.
• Example Lifting heavy weights or sprinting 100m.
• 2) Glycolytic/Lactic Acid System
• Breaks down CHOs to produce ATP for short-term,
  high-intensity activity.
• Lactic Acid created which can aid or hurt
  performance.
• Energy production limited to 30 sec. 2 or 3
  min.
• Example Circuit weight training or running 800m.

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and trains your 3 Energy Systems

• Aerobic (Needs Oxygen to produce ATP)
• 3) Oxidative System
• Breaks down CHOs and Fats to produce ATP in
  cellular mitchondria for sustained low-moderate
  intensity activity.
• Energy production extends beyond 2-3 min.
• Example Sitting down in class or running a
  marathon.
• Youre always using a combination of these three
  systems The type of exercise dictates the
  predominant energy system!

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and trains your 3 Energy Systems
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While engaging in a fitness program, you can
expect

• Initial fitness improvements are usually rapid
  and substantial.
• This is typically seen in the first 4-6 weeks.
• Slower gains with proper, extended training.
• Proper application of the training principles is
  critical to elicit improvement after 4-6 weeks.
• A plateau or decrease in progress with improper
  training.
• Incorrect application of the principles and/or
  doing the same thing forever Will Not Yield
  Further Improvements in fitness.
• Eventually, a decline in fitness or an increase
  in injuries will follow.

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So, to optimize your progress you should use
Periodization!

• Periodization
• Planned Variations in your exercise that
  cumulatively improve your fitness and
  performance.
• It strategically manipulates the fitness
  principles to optimize training.
• Periodization is the smartest way to stay in
  shape! It should be applied to all types of
  exercise training!

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For example, Periodized vs. Non-Periodized
Programs typically yield the following
progressions
First 4-6 Weeks
Periodized Program
FITNESS
Non-Periodized Program
TIME
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In a nutshell the take home message is

• There are Basic Training Principles that apply to
  all forms of exercise and fitness.
• Exercise trains your Metabolism, or Energy
  Systems, which yields fitness improvements.
• Periodization can optimize your fitness
  progression.
• Rome wasnt built in a day!
• Patience and Persistence will yield great rewards!