SECTION 13

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Makes the body more efficient
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Makes the body better able to perform certain tasks
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Can make the human machine more effective
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We can run faster, jump higher, and throw further

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The four building blocks of exercise prescription
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F = Frequency
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I = Intensity
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T= Type
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T= Time

 the amount of time per week spent training
 general guideline is 3-5 times/week
 determination of frequency depends greatly on the athlete’s level of fitness, athletic aspirations, and type of training

 how hard the individual must work
 taken as a percentage of the individual’s maximal aerobic and anaerobic power
 general guideline is 50%-100% of athlete’s maximal intensity

 amount of time spent in a single training session
 general guideline is 3-6 times/week
 depends on the athlete’s level of fitness, athletic aspirations, and type of training

 either aerobic or anaerobic training prescriptions, or a combination of both
 depends on the athlete’s level of fitness, athletic aspirations, and sport or activity for which he or she is training

The three energy systems available…
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Anaerobic alactic
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Anaerobic lactic
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Aerobic
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Each system has certain limitations and strengths
Training can be incorporated to either enhance one or all energy systems, depending on the athlete’s needs

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High speed explosive movements, generally 85%-
100% of maximal intensity
Long rest periods between sets
High intensity and volume training
Training prescription will depend greatly on the athlete’s level of fitness, athletic aspirations, and type of sport

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High speed explosive movements, generally 75%-
85% of maximal intensity
Long rest periods between sets
Moderately high intensity and volume training
Training prescription will depend greatly on the athlete’s level of fitness, athletic aspirations, and type of sport

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Repetitive movements, generally 50%-75% of maximal intensity
Short rest periods between sets
Moderately low intensity and volume training
Training prescription will depend greatly on the athlete’s level of fitness, athletic aspirations, and type of sport

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The Principle of Overload
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The Principle of Progression
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The Principle of Specificity (or S.A.I.D.)
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The Principle of Individual Differences
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The Principle of Reversibility
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The Principle of Diminishing Returns

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To get stronger, the body must perform tasks that are more challenging than those to which it is accustomed
Over time the body will adapt
New demands must be incorporated
Overload can include all aspects of training, i.e., physiological, emotional, mental, and psychological

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In order to constantly improve, an athlete must progressively increase the overload over time
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The athlete must be aware that loads and demands on the body must occur over time to increase performance and decrease injury

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In order for specific outcomes to occur, training must be specific to those outcomes
Example: if you need to improve your vertical jump, your exercise prescription should include explosive power such as exercises that target the legs
Specific muscle adaptations will occur if training is specific
Training must reflect athlete’s “game situation needs”

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Every athlete has a different physical and psychological makeup
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Pre-training fitness levels
Requirements within their sport
Age and gender
Ability to recover from workouts
Ability to recover from injury

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“Use it or lose it”
Detraining
Loss of one’s edge
Loss in intensity
Atrophy
Reasons include: injury, lack of motivation, overtraining, and burnout

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A person’s training gains will reflect that person’s prior level of training
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Performance plateau
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Must change exercise prescription
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Ethical vs. unethical training methods

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Periodization
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Concurrent training
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Interval training
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Fartlek training
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Resistance training
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Plyometric training

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Breakdown of year-long training
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Three major seasons: off-season, pre-season, and in-season
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Macrocycle – the year or years
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Mesocycle – months or weeks
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Microcycle – day(s) or week

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Training all energy systems at the same time
Different types of training simultaneously
Great for general fitness
Performed during the off-season for certain athletes
Ideal for keeping variety in one’s exercise program

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Can benefit both anaerobic and aerobic systems
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Alternating periods of intensity within a given workout
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Great for lactic acid training threshold
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Manipulates length of intense period, its intensity, length of rest, and number of repetitions

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Means “speed play”
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Basically the same as interval, without rigid numerical control
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Athletes change variables according to terrain or how they feel
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Speed up or slow down when you want

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Lifting weights is the most common form
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Weight provides resistance to muscles
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Broken down into number of: sets, repetitions, rest, tempo (speed of repetition), loads, and volume

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“Stretch-shortening exercises”
Examples include: bounding, hopping, jumping, box jumps, box drills
Used to develop strength and power
Caution: should not be used until athletes have a solid aerobic and anaerobic base.
Children should also avoid repeated long, high intense plyometric routines.

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Rest and recovery
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Avoiding injury
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Stretching
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Warm-up and cool-down periods
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Sleep
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Interest level