PHED-1006EL Lecture Notes - Lecture 13: Stretching, Muscle Contraction, Overtraining
12 Jun 2018
School
Department
Course
Professor
Specialized forms of training are needed to optimize adaptations to exercise and
performance in sports
-
Skill Related Fitness
Agility
Ability to rapidly and accurately change direction of movement of the entire
body in space
-
Balance
Maintenance of equilibrium while stationary or moving
-
Coordination
Ability to use sense with the body parts to perform motor tasks smoothly and
accurately
-
Power
Ability to transfer energy into force at a fast rate; combining speed and strength
-
Speed
Ability to perform a movement in a short period of time
-
Reaction Time
Time elapsed between stimulation and the beginning of reaction to that
stimulation
-
High-Level Performance
Not necessary for health or enjoyment
-
Requires more rigorous training and time
-
Dependent on genetics; requires health and skill related fitness, and specific
motor skills
-
Most successful performers inherit good potential for health and skill-related
fitness, train to improve fitness and specific skills needed
-
Training for Endurance and Speed
Speed and endurance opposite ends of performance continuum
-
Interval training effective in building aerobic and anaerobic (absence of oxygen)
capacity
-
Speed training improves: neural adaptations, economy (faster without working
harder); fatigue resistance; mental toughness
-
Types of Endurance Training
Long Slow Distance
Builds base and endurance
-
Targets slow-twitch fibers; makes more efficient by building aerobic capabilities,
and makes them more fatigue-resistant
-
Converts greater percentage of muscle fibers into slow-twitch fibers (you get
better with years of mileage
-
Threshold Training
Increases VO2, neuromuscular coordination
-
Targets slow-twitch and intermediate muscle fibers; work together for
maximum effectiveness
-
Improves ability to maintain race pace for continuous length of time
-
Tolerance to fatigue; mental toughness
-
Interval Training
Periodic bursts of exercise
-
Builds peak anaerobic capacity
-
Increases VO2 max
-
Recruit intermediate and fast twitch muscle fibers
-
Improves neuromuscular coordination (speed brain sends signals to muscles to
fire)
-
Generate more power= efficient
-
Increases tolerance to lactic acid; fast twitch adaptations
-
Benefits of HITT
Aerobic and anaerobic fitness
-
Blood pressure
-
Cardiovascular health
-
Insulin sensitivity (exercising muscles more readily use glucose for fuel to make
energy)
-
Better cholesterol profiles
-
Decreased abdominal fat and weight
-
Be aware of injury, less enjoyment and drop out
-
Training for Muscular Strength
intermediate lifters: multiple sets of 6-12 reps using 70-80% of 1RM values
-
Advanced lifters: 1-12 reps using 70-100% 1RM; may need higher overload for
improvements
-
Rest intervals longer (2-3 min) for high-intensity strength training to allow full
recovery of muscles between sets
-
Training for Muscular Endurance
Many repetitions with lighter weights
-
Multiple sets of 10-25 reps is required
-
Rest periods of 1-2 min recommended for high-repetition sets; periods of less
than 1 min should be used for lower-repetition sets
-
Variations in exercise order to vary the stimulus
-
Intermediate lifters: 2-4 times/week
-
Advanced lifters: up to 6 times a week if appropriate variation in muscle groups
is used between workouts
-
Training for Power
Power+ combination of strength and speed; health-related and skill-related
-
Power= amount of work per unit of time
-
To increase power.. Do more work in the same time or the same work in less
time
-
Typical PRE program will build power for ADL's
-
Specificity applies to power development
-
Strength related power: working against heavy resistance at slower speeds
(strength)
-
Speed-related power- training at high speeds with relatively low resistance
(endurance)
-
Done with weight equipment; safety and efficacy and simulate sport/activity
movement
-
Plyometric: advanced training technique
-
Eccentric contraction followed by concentric contraction
-
Power: FITT
F= it depends… intermediate 3 days for whole body; 4 days for split
I= 70-85% 1 RK and 1-3 sets, 8012 reps (intermediate); 70-100% 1RM and 3-6 sets
1-12 reps (advanced)
T= rest 2-3 mins. Higher intensity; 1-2 mins. Lower intensity
Training for Flexibility and Balance
Functional balance training used to improve performance
-
Execution of skilled movements to promote balance and improve
proprioception
-
Dynamic stretching provides advantages for athletes preparing for competition
-
PNF stretching
-
Stretching for Performance
Stretching for performance may differ from stretching for good health
-
Static stretching is not recommended prior to performance
-
Dynamic stretching provides some advantages for athletes preparing for
competition
-
Overtraining Syndrome
If athletes push too hard (without sufficient rest) they are vulnerable to
"overtraining syndrome"
-
Symptoms: fatigue, irregular heart rate, irritability; depression, low motivation
-
Prevention: proper training principles, periodization's
-
Treatment: REST
-
Summary
Performance training requires greater levels of activity than for general health
-
Many advanced training techniques for endurance, speed, strength, muscular
endurance and power
-
Quality important vs quantity; skill-related fitness and skill needed for sports
success
-
Considers risks of overtraining; recovery
-
Concept 13: Performance Benefits of Physical
Activity
Wednesday, November 1, 2017
8:32 AM
Specialized forms of training are needed to optimize adaptations to exercise and
performance in sports
-
Skill Related Fitness
Agility
Ability to rapidly and accurately change direction of movement of the entire
body in space
-
Balance
Maintenance of equilibrium while stationary or moving
-
Coordination
Ability to use sense with the body parts to perform motor tasks smoothly and
accurately
-
Power
Ability to transfer energy into force at a fast rate; combining speed and strength
-
Speed
Ability to perform a movement in a short period of time
-
Reaction Time
Time elapsed between stimulation and the beginning of reaction to that
stimulation
-
High-Level Performance
Not necessary for health or enjoyment
-
Requires more rigorous training and time
-
Dependent on genetics; requires health and skill related fitness, and specific
motor skills
-
Most successful performers inherit good potential for health and skill-related
fitness, train to improve fitness and specific skills needed
-
Training for Endurance and Speed
Speed and endurance opposite ends of performance continuum
-
Interval training effective in building aerobic and anaerobic (absence of oxygen)
capacity
-
Speed training improves: neural adaptations, economy (faster without working
harder); fatigue resistance; mental toughness
-
Types of Endurance Training
Long Slow Distance
Builds base and endurance
-
Targets slow-twitch fibers; makes more efficient by building aerobic capabilities,
and makes them more fatigue-resistant
-
Converts greater percentage of muscle fibers into slow-twitch fibers (you get
better with years of mileage
-
Threshold Training
Increases VO2, neuromuscular coordination
-
Targets slow-twitch and intermediate muscle fibers; work together for
maximum effectiveness
-
Improves ability to maintain race pace for continuous length of time
-
Tolerance to fatigue; mental toughness
-
Interval Training
Periodic bursts of exercise
-
Builds peak anaerobic capacity
-
Increases VO2 max
-
Recruit intermediate and fast twitch muscle fibers
-
Improves neuromuscular coordination (speed brain sends signals to muscles to
fire)
-
Generate more power= efficient
-
Increases tolerance to lactic acid; fast twitch adaptations
-
Benefits of HITT
Aerobic and anaerobic fitness
-
Blood pressure
-
Cardiovascular health
-
Insulin sensitivity (exercising muscles more readily use glucose for fuel to make
energy)
-
Better cholesterol profiles
-
Decreased abdominal fat and weight
-
Be aware of injury, less enjoyment and drop out
-
Training for Muscular Strength
intermediate lifters: multiple sets of 6-12 reps using 70-80% of 1RM values
-
Advanced lifters: 1-12 reps using 70-100% 1RM; may need higher overload for
improvements
-
Rest intervals longer (2-3 min) for high-intensity strength training to allow full
recovery of muscles between sets
-
Training for Muscular Endurance
Many repetitions with lighter weights
-
Multiple sets of 10-25 reps is required
-
Rest periods of 1-2 min recommended for high-repetition sets; periods of less
than 1 min should be used for lower-repetition sets
-
Variations in exercise order to vary the stimulus
-
Intermediate lifters: 2-4 times/week
-
Advanced lifters: up to 6 times a week if appropriate variation in muscle groups
is used between workouts
-
Training for Power
Power+ combination of strength and speed; health-related and skill-related
-
Power= amount of work per unit of time
-
To increase power.. Do more work in the same time or the same work in less
time
-
Typical PRE program will build power for ADL's
-
Specificity applies to power development
-
Strength related power: working against heavy resistance at slower speeds
(strength)
-
Speed-related power- training at high speeds with relatively low resistance
(endurance)
-
Done with weight equipment; safety and efficacy and simulate sport/activity
movement
-
Plyometric: advanced training technique
-
Eccentric contraction followed by concentric contraction
-
Power: FITT
F= it depends… intermediate 3 days for whole body; 4 days for split
I= 70-85% 1 RK and 1-3 sets, 8012 reps (intermediate); 70-100% 1RM and 3-6 sets
1-12 reps (advanced)
T= rest 2-3 mins. Higher intensity; 1-2 mins. Lower intensity
Training for Flexibility and Balance
Functional balance training used to improve performance
-
Execution of skilled movements to promote balance and improve
proprioception
-
Dynamic stretching provides advantages for athletes preparing for competition
-
PNF stretching
-
Stretching for Performance
Stretching for performance may differ from stretching for good health
-
Static stretching is not recommended prior to performance
-
Dynamic stretching provides some advantages for athletes preparing for
competition
-
Overtraining Syndrome
If athletes push too hard (without sufficient rest) they are vulnerable to
"overtraining syndrome"
-
Symptoms: fatigue, irregular heart rate, irritability; depression, low motivation
-
Prevention: proper training principles, periodization's
-
Treatment: REST
-
Summary
Performance training requires greater levels of activity than for general health
-
Many advanced training techniques for endurance, speed, strength, muscular
endurance and power
-
Quality important vs quantity; skill-related fitness and skill needed for sports
success
-
Considers risks of overtraining; recovery
-
Concept 13: Performance Benefits of Physical
Activity
Wednesday, November 1, 2017
8:32 AM
Document Summary
Specialized forms of training are needed to optimize adaptations to exercise and performance in sports. Ability to rapidly and accurately change direction of movement of the entire body in space. Ability to use sense with the body parts to perform motor tasks smoothly and accurately. Ability to transfer energy into force at a fast rate; combining speed and strength. Ability to perform a movement in a short period of time. Time elapsed between stimulation and the beginning of reaction to that stimulation. Dependent on genetics; requires health and skill related fitness, and specific motor skills. Most successful performers inherit good potential for health and skill-related fitness, train to improve fitness and specific skills needed fitness, train to improve fitness and specific skills needed. Speed and endurance opposite ends of performance continuum. Interval training effective in building aerobic and anaerobic (absence of oxygen) capacity. Speed training improves: neural adaptations, economy (faster without working harder); fatigue resistance; mental toughness.
