Principles of Training

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Principles of Training

• Dr. Moran
• EXS 558
• Wednesday 10/26/05

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Remaining Lectures

• 10/26/05 Principles of Training
• 11/2/05 Resistance Training
• 11/9/05 Endurance Training
• 11/16/05 Anaerobic Training
• 11/23/05 No class
• 11/30/05 Plyometrics/Flexibility
• 12/7/05 Class Presentations

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Formatting Instructions for Paper

• Draft due before Thanksgiving
• Times New Roman (font 12)
• Justify text
• Line Numbers

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Tips for Scientific Writing

• Start with outline of section
• Topic sentence
• Make sure the entire paragraph relates to main
  idea
• Transition between paragraphs
• Citations (Moran et al., 2002)
• Avoid sloppy references
• Do not cite a review article citing the research
  studies that actually completed the studies
• Typically avoid direct quotations from studies
• Occasionally it is OK but it is better to
  paraphrase
• Avoid writing the authors
• Keep sentences simple, avoid long run-ons
• Acronyms be sure to identify initially

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Why understand training theory?

• Ultimately it is to improve athletic performance
• Secondary Objectives
• Prevent injury
• Maximize human potential
• Keys to developing successful training paradigms
• KEEP RECORDS (very important)
• Read relevant research reports
• Be open to new techniques/ideas

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Training Program Evaluation

• Goals proper goals are necessary for a training
  program to be evaluated
• Goals common to training programs
• Increasing muscle strength
• Improving aerobic capacity
• Improving sports performance
• Improving body composition

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Acute Program Variables

• Specific training components that can be altered
  from workout to workout
• Choice of exercise
• Order of exercise
• Intensity of exercise
• Volume of exercise
• Training frequency
• Rest interval
• Fleck Kramer (1997)

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Acute Program Variables (continued)
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Basic Training Principles

• Specificity Principle
• Overload Principle
• Individuality Principle
• Principle of Diminishing Returns
• Principle of Reversibility
• Detraining
• Additional Topic
• Overtraining

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Specificity Principle

• Physiological adaptations are specific to the
  muscles trained, intensity of exercise and
  metabolic demands of exercise
• Carryover Effect
• Ex resistance training program supplements most
  sport training
• 100 carryover NOT possible
• Resistance exercise selection
• Similar NM coordination
• Recruitment of correctly-targeted muscles

Coaching Article "Considering All Angles"
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Overload Principle

• For adaptations to occur then the demand of the
  exercise must exceed what the body is normally
  accustomed to
• Yakovlevs Model

Workout
Super Compensation
Normal State
Recovery
Fatigue
Time (days)
APV of workout, outside variables (sleep,
nutrition), effect recovery time!!
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Overload Principle (continued)

• Dr. Hans Selye (1936)
• His model to describe the biological reaction of
  an organism to sustained and unrelenting stress
  there are several stages, culminating in death in
  extreme circumstances
• Three Stages
• 1.) alarm reaction initial response to stimulus
  and consists of both shock and soreness
• 2.) adaptation improvement in performance is
  noted during this time
• 3.) exhaustion unable to make further
  improvements and chronic fatigue is a possibility
  

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Seyles General Adaptation Syndrome
Resistance
Exhaustion
Alarm Reaction
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Progression Principle

• Adaptations will occur as a result of a training
  program
• If training intensity does not change (progress),
  then overall intensity will get easier for the
  athlete
• How often is it necessary to change training
  intensity?

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Individuality Principle

• 20 athletes ? same training stimulus 20
  different responses!
• Athletes respond DIFFERENTLY to training programs
• Why?
• 1.) pretraining (training age)
• 2.) genetics
• 3.) gender

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Principle of Diminishing Returns

• Performance gains are related to the level of
  training experience (training age)
• As training continues, strength and performance
  gains are more difficult to achieve
• Genetic ceiling
• Point of frustation
• Ergogenic aids (?)

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Principle of Diminishing ReturnsHoffman et al.
(1991)

• Purpose determine effectiveness of in-season
  weight training program
• Design two groups (group 1 previous strength
  training experience group 2 minimal strength
  training)
• Results no strength improvements in group 1 but
  4 increase in upper-body strength in group 2

Understanding training age is crucial for
interpreting performance gains OR lack of gains!
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Principle of Diminishing Returns (continued)
Strength Increases
Duration of Training
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Principle of Reversibility

• Once a training stimulus is removed the
  performance gains will revert back to their
  original state (detraining)
• How quickly will this occur?
• Coyle et al. (1979) 4-6 reduction in VO2 max
  after 2 weeks of inactivity
• Coyle et al. (1986) 12 decrease in SV is
  evident after 2-4 weeks of detraining

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Biokinetic Swim Bench and Strength Changes
Detraining
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Physiologic Effects of Detraining
w Decreased performance may be related to losses
in cardiorespiratory endurance.
w Oxidative enzyme activity in muscles decreases
(up to 60).
w Glycolytic enzymes remain unchanged with up to
84 days of detraining.
w Muscle glycogen content (and thus storage
capacity) decreases.
w Acid-base balance becomes disturbed.
w Muscle capillary supply and fiber type may
change.
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Principle of Reversibility (continued)
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Principle of Reversibility (continued)
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Principle of Reversibility (continued)
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Designing Training ProgramsWhen is enough,
enough?
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Designing Training Programs Definitions
Excessive trainingwell above what is needed for
peak performance, but does not strictly meet the
criteria for overreaching or overtraining. It can
lead to chronic fatigue and decrements in
performance.
Overreachinga brief period of heavy overload
without adequate recovery, thus exceeding the
athletes adaptive capacity. There is a
performance decrement, but it is relatively
short-term, lasting several days to several weeks
Overtrainingthat point at which an athlete
starts to experience physiological maladaptations
and chronic performance decrements, lasting
weeks, months or longer. Up and exceeding 6
months (Kreider et al., 1998)
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Overreaching VS Overtraining
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Overreaching

• Athletes may plateau or see a decrease in
  performance
• Typical response frustration
• Initial symptom of overreaching
• Reduced stimulus provokes
• Overcompensation
• Improved performance

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Overtraining (OT)

• Produces an autonomic nervous system imbalance
• Results in a sympathetic system and/or
  parasympathetic system dominance (Israel, 1976)
• Sympathetic overdrive during rest
• Restlessness
• Weight loss
• Increase in resting HR
• Parasympathetic overdrive during exercise
• Fatigue
• Depression
• Reduction in resting HR
• Parasympathetic overtraining more severe case of
  OT
• Associated with exhaustion of neuroendocrine
  system

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Detecting Overtraining
w Decline in physical performance with continued
training
w Loss in muscular strength, coordination, and
maximal working capacity
w General fatigue
w Change in appetite and body weight loss
w Sleep disturbances
w Irritable, restless, excitable, anxious
w Loss of motivation
w Lack of mental concentration
w Feelings of depression
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Overtraining Marker Resting HR

• Reversal of Runner's Bradycardia with Training
  Overstress
• Dressendorfer et al. (2000)
• Bradycardia slowness of the hearbeat, usually
  defined (by convention) as a rate under 60 beats
  per minute. PDR Medical Dictionary

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Endocrine System Disturbances

• Testosterone/Cortisol ratio has been proposed as
  a monitor of training stress
• Anabolic to catabolic relationship
• If T/C decreases 30, then recovery is
  insufficient
• Day 1 T/C 1/1
• Day 5 T/C 12/-8
• Day 10 T/C 22/-12

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Psychological Disturbances

• Mood states are sensitive to training volume
  (Morgan et al., 1997)
• Use as a monitoring tool?
• Profile of Mood States (POMS 1971)
• Self-report inventory
• 950 research articles have used POMS
• Iceberg Profile
• Overtrained athletes exhibit lower confidence in
  their ability to succeed
• Use of POMS in sport/exercise literature

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Potential Causes of Overtraining
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Potential Causes of Overtraining
MULTIFACTORAL
1.) Periods of excessive training and/or
emotional stress
2.) Abnormal responses in the autonomic nervous
systemsympathetic and parasympathetic
3.) Disturbances in endocrine function
4.) Depressed immune function
5.) Psychological factors
6.) Nutrition
A single factor may push an athlete over the top!
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Treatment of Overtraining

• Best to avoid by detecting signs of overtraining
• Treatment rest recovery
• Remove stimulus to allow a full recovery to
  normal values
• Recovery can take many months to be complete