Transcript TRAINING
TRAINING define your goals: general g. long-range g. season g. monthly g. weekly g. daily g. consider your talent, skills, abilities get professional coaching help A SUCCESSFUL ATHLETE join a club or sports organization plan your workout well maintain year-round fitness (off-season – rest and suitable activity) prevent injuries general fitness training + sportspecific training enjoy yourself → no over-training, no wrong expectations Sport training is a process of preparation for a sport performance. It consists of four parts: • Conditioning training (strength, speed, endurance, flexibility) • Training of technique • Training of tactics • Psychological training (mental preparation) 4 basic components of fitness: endurance – the ability to perform activity for longer time speed – the ability to perform activity quickly strength – the ability of muscles to generate force flexibility – the ability to move a joint through its full range How to get the most from a training session? • FITT principle: • F - FREQUENCY • I - INTENSITY • T - TYPE – aerobic X anaerobic • T - TIME http://www.youtube.com/watch?v=JjVsTG5_jU0 QUESTIONS: 1. How often should people do a workout? 2. What is the heart rate maximum? 3. What heart rate should beginners have while doing a workout? 4. What heart rate should better-trained athlete have while doing a workout? 5. What type of workout do you know? 6. How long does is take to see clear signs of fitness improvement? 1. aerobic training – 3-6 times a week, anaerobic training – all body – 3-4 times a week with a day breaks for recovery 2. HR max (heart rate maximum) = 220 beats per minutes – the age 3. 50 % – 70 % of HR max 4. 70 % - 85 % of HR max 5. aerobic and anaerobic 6. 6 weeks AEROBIC TRAINING light-to-moderate intensity activities - between 60-85% of maximum heart rate with use of oxygen • used at endurance sports • medium to long distance running/jogging, swimming, cycling, and walking ANAEROBIC TRAINING high intensity activities – more than 75% maximum heart beat • which last from mere seconds to up to about 2 minutes • used by athletes in nonendurance sports to promote strength, speed and power and to build muscle mass • formation of lactic acid Fox and Haskell formula showing the split between aerobic (light orange) and anaerobic (dark orange) exercise and heart rate VO2 max • the volume of oxygen you can consume while exercising at your maximum capacity • those who are fit have higher VO2 max values and can exercise more intensely than those who are not as well conditioned a graded exercise test on a treadmill Principles of an Effective Workout 1. 2. 3. 4. 5. 6. 7. Overload Specificity Progression Variation Individuality Recovery Safety http://www.youtube.com/watch?v=0Zxz0fZ1Kyc Parts of a training session • Training sessions must be structured. They must include: 1. a warm-up 2. the training activity 3. a cool down 4. rest period A warm-up • is essential • gets the whole body ready for work • raise the blood flow to the muscles, the temperature • includes stretching • the activities should gradually increase • prepares the mind for the physical work ahead The training activity • has many forms • should be interesting and useful • should follow principles of an effective workout The cool down • Helps the body to return to normal • the activities should gradually decrease • activities are similar to those ones in a warmup Rest period • as important to training as hard physical exercise • light training or no physical work is done • allows the muscles to recover Overtraining !!! • occurs when the volume and intensity of an exercise exceeds the organism‘s recovery capacity Symptoms: → persistent muscle soreness → persistent fatigue → elevated resting heart rate → increased incidence of injuries and infections → irritability, depression, loss of motivation Training is tough http://www.youtube.com/watch?v=LEIxpcYukqc effortless hard work sacrify give up suffer true story competition The work is behind the scene. retire vomit