What are the important fundamental training principles for anaerobic training?
- Principle of Specificity
- Overload Training Principle
- Principle of Progression
What is the principle of Specificity?
- Trained in a specific manner to produce a specific adaptation or training outcome.
- SAID: Specific Adaptation to Imposed Demands
What is the Overload Training Principle?
-Over time, assigning workout/training regime of greater intensity than the individual is accustomed to
What is the principle of Progression?
-Over time, increasing training intensity to promote long-term training benefits
What are the requirements of activity or sport?
- Movement analysis
- Physiological analysis
- Injury analysis
What is the Movement analysis?
-Body and limb movement patterns and muscular involvement
What is the Physiological analysis?
- Strength, power, hypertrophy, and muscular endurance priorities
- Energy system(s) contributions to the activity
What is the Injury analysis?
-Common sites for joint/muscle injury and causative factors
Describe training status in terms of current condition/ preparedness level?
- What type of training program have they done are they doing?
- (sprint, plyometric, resistance etc)
- What is the length of recent regular participation in previous training program(s)?
- What was the level of intensity involved in previous training program(s)?
- What is the individuals current degree of exercise technique experience (skill to perform training properly)?
Describe the physical testing and evaluation will help in analysing Resistance Training Program?
-Conduct fitness assessment
-Movement analysis will help inform they test chosen
-Use results and normative tables to identify strengths and weaknesses
o Use results to inform training which will:
-Improve weaknesses
-Maintain strengths
-Further develop
What are the primary resistance training goals?
-4 goals of resistance training:
o Strength
o Endurance
o Power
o Hypertrophy
-Progression between seasons/over time can change the goal
-The results from performance testing will also dictate the training goal
-Focus on a SINGLE training outcome for a period of time
What are core exercises in terms of exercise type?
- Recruit one or more large muscle areas
- Involve two or more primary joints
- Receive priority when selecting exercises because of their direct application to the sport
What are assistance exercises in terms of exercise type?
- Recruit smaller muscle areas
- Involve only one primary joint
- Considered less important to improving sport performance
- Primary reason for employing is for injury prevention and rehab
What are structural exercises in terms of exercise type?
- Core exercises emphasise loading the spine directly
- Muscular stabilisation of posture during the movement
- e.g. rigid neutral spine in squat movement
What are power exercises in terms of exercise type?
- Structural exercises performed very quickly or explosively
- Only when appropriate for sport
- e.g. Olympic Lifts (clean, snatch)
Describe sport specific exercises in movement analysis of the activity/sport
-Similar training activity to the actual sport movement
= greater the likelihood for a positive transfer to that sport
Describe muscle balance in movement analysis of the activity/sport and what is the correct ratio?
- Exercises should maintain a balance of muscular strength across joints and between opposing muscles
- Discrepancy between agonist and antagonist muscles can cause injury
- Muscle balance does not always mean equal strength
- Correct ratio
- H: Q = 0.6 - 0.8: 1
Describe exercises to promote recovery and restoration in movement analysis of the activity/sport
- Do not involve high muscular stress or high stress on the nervous system
- Promote movement and restoration
- Known as recovery exercise
- Usually included at conclusion of main resistance training session, or as a separate session
- Light resistance exercises or low-intensity aerobic exercises
Describe exercise technique experience in movement analysis of the activity/sport
- NEVER assume an individual will perform an exercise correctly
- Always ask individual to demonstrate exercise, and provide instruction as needed
What is training status and sport season in training frequency?
Training Status
-Three (3) per week are recommended to allow sufficient recovery between sessions
o At least one day recovery/rest – no more than three
Sport Season
-Seasonal demands of a sport may limit time available for resistance training
What is training load and exercise type in training status and sport?
- Training with maximal/near-max loads need recovery time before next session
- Alternate light vs. heavy training days (intensity) to increase frequency
- Upper body recovers more quickly than lower body (generally)
- Individuals recover faster from single-joint vs. multi-joint exercises
Describe other training in training status and sport
-Training frequency influenced by the overall amount of physical stress
-Consider effects of:
o Additional aerobic or anaerobic training
o Sport-skill practice
o Physically demanding occupations]
Describe exercise order and its goal
-Sequence of resistance exercises performed during one training session
-Goal = arrange exercises so the individual’s effort in one exercise is not affected by the preceding and proper technique is maintained
o Power -> Non-Power Core -> Assistance Exercises
o Upper vs. Lower Body Exercises (Alternated)
o “Push” vs. “Pull” Exercises (Alternated)
What are supersets and compound sets?
-Superset: two sequentially performed exercises that stress two opposing muscles or muscle areas (i.e., an agonist and its antagonist).
o e.g. 10 reps BB bicep curl, 10 reps triceps pushdown
-Compound set involves sequentially performing two different exercises for the same muscle group.
o e.g. 10 reps BB bicep curl, 10 reps DB hammer curl
-Time efficient
-More demanding
o May not be suitable for untrained athletes
