TRAINING EFFECT

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TRAINING EFFECT

• Improvements in our fitness that occur as our
  body adapts to exercise and training

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Fitness Concepts

• This power point gives an overview of many of the
  terms or concepts used to understand or describe
  Fitness
• Students are expected to be familiar with the
  terms and concepts
• Read, Listen and ask Questions...

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OVERLOAD PRINCIPLE

• Taxing our muscles beyond what they are
  accustomed to will result in the muscles adapting
  by improving strength or endurance over time.
  This is called overloading

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FITT PRINCIPLES OF CONDITIONING

• FREQUENCEY how often
• INTENSITY how hard
• TIME how long
• TYPE what type of training is needed
• In order to get the desired training effect you
  need to follow all 4 principals

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Frequency How often you train

• Cardio Fitness minimum 3 to 5 times a week, but
  you can do cardio every day (helps to mix up your
  type of training (run, bike, play soccer...)
• Strength Fitness 3 to 5 times a week but it is
  important to rest 24 hours between heavy workouts.

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Intensity How hard you train

• You need to train hard enough to overload the
  system/muscles beyond their normal range. Less
  than this will not result in improved
  performance.
• Cardio intensity is measured in Heart Rate
• Strength intensity is measured in weight
  resistance and or repetitions. (how much weight
  and how many reps)

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Time How long the workout is

• Cardio need to get your HR intensity up in a
  range (140 160) for at least 15 minutes or
  longer to achieve a training effect.
• Strength varies according to type of work out.
  Typical strength workout for arms is 3 sets of
  betweeen 10 to 15 reps at 60 yo 70 of maximum
  lift.

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Type the exercise workout you choose must match
your fitness goals

• Cardio jogging, biking, cross country skiing.
  Use the legs in continuous activity to get HR up.
• Toning moderate weights at high numbers of reps
• Strength high weight at low numbers of reps
• Weight loss walking, low intensity jogging or
  biking for longer durations say 30 to 60 minutes.
• Flexibility - stretching
• Power light weight fast movements, high reps
• Etc ...

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5 Components of Fitness

• Flexibiliy
• Strength
• Endurance
• Power
• CV Fitness

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FLEXIBILITY

• Stretching increases our range of motion,
  improves performance and prevents injury

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STRENGTH

• Strength is the ability to move a resistance.
  Develop it by heavy resistance and low reps

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ENDURANCE

• The ability to do an exercise over and over for a
  long time. Light resistance and high reps

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POWER

• The ability to move a resistance quickly. Quick
  and powerful, fast reps, using proper technique

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CV Fitness

• The ability of our heart, lungs, blood and
  circulatory system to supply oxygen to the muscles

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Anaerobic Exercise

• Anaerobic exercise that does not require oxygen
  for muscle performance. Low level or short (10
  sec to 2min) intense exercise such as sprints or
  a hockey shift is anaerobic in nature

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Aerobic Exercise

• Aerobic exercise requires oxygen for muscle
  performance. Exercise over longer duration (2min
  and up) at a moderate level of exertion such as
  jogging or bike riding.

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Cardio Vascular Fitness

• During Aerobic exercise muscles require oxygen to
  release the energy used during contractions that
  produce movement. Without enough oxygen the
  muscles fatigue and stop working. (exhaustion)
• The Cardio Vascular system made up of the Heart,
  Lungs, and Circulatory system control the flow of
  blood and oxygen to the muscle sites.
• Improved CV fitness results when you overload the
  Heart, Lungs and Circulatory system.

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HEART RATEHR

• Rate the heart beats in one minute

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RESTING HEART RATERHR

• HR when sleeping or before you get up in the
  morning

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AMBIENT HEART RATEAHR

• Heart rate when not active but awake

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MAXIMUM HEART RATEMHR

• 220 Your age
• An 18 year old would have a MHR of 202
• 220 18 102

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TARGET HEART RATETHR

• To improve CV fitness we need to get our HR into
  the THR zone for 15 min or longer to improve CV
  Fitness
• Formula for calculating THR
• Max HR X 60 lower level
• 202 X 60 121
• Max HR X 80 upper level
• 202 X 80 162

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RECOVERY TIME

• How fast your heart rate returns to pre exercise
  rate after exercise
• Faster your recovery time is a good indicator of
  your CV fitness

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Stroke Volume

• The amount of blood the heart can pump in one
  beat...
• Fit hearts are larger (it is a muscle) and
  therefore pump more blood in a single beat

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MAXIMUM VOLUME OF OXYGEN UPTAKE

• Amount of Oxygen body delivers to muscles in one
  minute
• Measure of your heart, lung and circulatory
  system fitness

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Improved CV Fitness Characterisitics

• Heart gets larger (up to 2 times its size. Is
  able to pump more blood in a single beat (stroke
  volume)
• Resting HR goes down
• Lungs increase in size and ability to transfer
  Oxygen and waste gases to and from blood
• Blood vessels able to dilate and carry blood to
  cells faster
• Body is able to produce energy longer and better
  due to increased oxygen flow to muscles.

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REST RECOVERY PRINCIPLE

• During sleep and rest the body repairs and re
  energizes muscles
• 24 hours is needed after intense exercise for
  recovery to occur

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Types of Training

• Interval Training
• Cross Training

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INTERVAL TRAINING

• When you do short intense bursts of exercise
  followed by brief rest periods repeatedly
• Example could be 8 200 m sprints with one
  minute rests between each
• Good method to improve CV fitness and Speed
  endurance

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CROSS TRAINING

• Utilizing a variety of activities to help avoid
  loss of fitness/performance due to over training
• Uses muscles in different ways allowing you to
  train longer without
• a deterioration in performance

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Training factors that lower performance

• Over Training
• Stress
• Illness
• Nutrition

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Over Training

• Over Training occurs when you are training so
  intensely and often the body without enough rest
  recovery time.
• The body is unable to repair and recharge the
  muscles after work outs.
• The result is a drop in fitness and performance

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Chronic Stress

• Refers to a psychological state where we are
  chronically distracted and mentally upset with
  things occurring in our daily life.
• High periods of stress affect our bodys ability
  to process protein the building blocks of our
  systems.
• This in turn affects the bodys ability to repair
  following exercise and lowers our fitness
  performance.

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IIlness

• The body is not able to function as well when
  ill.
• Energy production is negatively affected as well
  as our ability to repair after exercise.
• Fitness performance goes down as a result during
  illness.

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Nutrition

• The foods we eat provide us with the energy for
  movement and the nutrients for repairing muscles
  after exercise.
• Without a proper balance of the right foods
  fitness performance will not be optimal.
• Too much of the wrong foods is the same as an
  improper balance of the right foods
• Carbs 60 Fats 30
• Proteins 10 Proper Hydration

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CHRONIC EXERCISE INJURY

• Often referred to as overuse injuries
• May require rest to recover fully
• May require physiotherapy or even surgery to
  correct or repair
• Shin Splint is a common CEI

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Muscle Atrophy

• This is a term used to describe when you dont
  exercise enough and you lose strength and
  performance. Muscles that are not used will
  adapt by reducing size and strength over time.

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Exit Pass

• Define or tell me what any 5 of the following
  are
• Muscle atrophy, Training Effect, Cross training,
  Over Training, Interval Training, Resting Heart
  Rate,
• Target Heart Rate, Stroke Volume, Recovery Time,
  Maximum HR, Anaerobic Exercise,