Transcript The Principles of Training Lecture (#2)

Course Objectives
• Demonstrate proficiency in complex motor
skills (i.e. various weight-lifting techniques)
• Develop an individualized fitness program
using specific training principles (i.e. FITT
principle)
• Evaluate progress of physical performance
and revise fitness plan as appropriate
• Compare and contrast personal progress in
relationship to national physical fitness
standards
Wt Training Class Design
The training format for this class is designed
around the principles of training:
– Specificity
– Overload
– Progression
You will be expected to apply these principles
of training to your workouts and demonstrate
that you understand how to design a workout
around them.
Why Weight Training?
Resistance training improves:
• bone density (less likely to get fractures,
osteoporosis)
• muscle mass, which affects such things as
metabolism (burn more calories at rest)
• posture (need muscle to remain upright)
• functional ability (i.e., walking up stairs,
carrying books, etc.)
A rule of exercise that states that gains result
from training are specific to the type of
stress imposed upon the body systems
(muscular, respiratory, circulatory).
Example:
For a muscle to be developed, you must exercise
that muscle.
Also, the muscle(s) must be exercised specifically
for what you want to develop: speed, size,
strength, or endurance.
Specificity
• Weight-training programs must be
designed a certain way in order to get
the results you want.
• Lifting weights does not always result
in “bulking up.”
• The weight for a lift is determined by
how many repetitions that you are
performing and that is determined by
what goal you want to achieve.
GOAL
# OF SETS
REPETITION
RANGE
Weight
% 1 RM
Rest between Sets
Bulking Up
3-6
8-12
Heavy
70-80%
30-90 Seconds
Strength
3-5+
1-7
Very Heavy
70-100%
2-5 Minutes
2-3
12-15
Light
<70%
Combination strength and
endurance (for sports
training like basketball,
soccer, football, etc.)
3-6
6-12
Medium
70-85%
1-2 Minutes
Fitness & Health (general
muscle toning)
2-3
12-20
Light
<70%
20-30 Seconds
Muscular endurance
(training for endurance
sports such as crosscountry, swimming,
etc.)
20-30
Seconds
Overload
A rule of exercise that states that in order to
improve the level of fitness, one must
increase the workload that the body is
accustomed to.
Muscles adapt to the workload that is
placed upon them, so in order to improve
that workload must progressively increase
in order for muscles to adapt to doing a
greater amount of work. This is also true
for the cardiorespiratory system.
Progression
• is a gradual increase in overload
necessary for achieving higher levels of
fitness. The intensity of workouts must
occur over time in order to reduce risk for
injury.
• Once a person has adapted to the present
overload, then he/she should increase that
overload slightly over time.
Principles of Training
• Not applying overload and progression can
lead to:
– Regression—detraining, basically losing any
strength or fitness improvements that you have
made
– Plateau-- reaching a point of not being able to
improve your fitness
– Injury—overtraining can lead to muscle or joint
injuries, lack of motivation, which can lead to a
decrease in your fitness