SPS240-Exercise Methodology and Physical Conditioning for Sport
FACULTY OF SPORTS SCIENCE AND RECREATION, UiTM
• For safety and effectiveness of training PROGRESSION
INDIVIDUALIZATION
OVERLOAD
VARIATION
SPECIFICITY
SEQUENCE
F.I.T.T
TIMING
VOLUME
FUN
REST REVERSIBILITY
• It is the act of moving forward or advancing towards a specific goal step by step • E.g. ▫ Simple Complex ▫ Less More ▫ Light Heavy
• Working above & beyond what one is used to be doing. • E.g. Training method Strength Flexibility Cardiovascular
Training variables Increase: training load, number of sets, number of repetitions Increase in the range of motion (ROM) Increase duration, intensity, distance, volume
• It refers to the specific adaptation responses to the specific of stimulus imposed. • E.g. ▫ Strength Rugby vs soccer ▫ Endurance Basketball vs netball ▫ Flexibility Fencing vs martial arts
• It is the optimal number of training sessions to be performed in a week to yield optimum physiological improvements. It is dependent upon principles of reversibility & rest • E.g. ▫ 2 days / week ▫ 3 days / week ▫ 4 days / week ▫ 5 days / week
• HOW HARD YOU WORK PER TRAINING SESSION? • Degree of stress imposed on the body’s systems to yield the necessary acute physiological changes • Determines the ‘QUALITY OF TRAINING’ • E.g. ▫ Heart rate for cardiovascular training ▫ Training load for resistance training ▫ Range of motion for flexibility
• Scale of Intensities for Speed & Strength Exercises Intensity number
Intensity
1
% of max performance 30 – 50
2 3 4 5 6
50 – 70 70 – 80 80 – 90 90 – 100 100 – 105
Intermediate Medium Submaximum Maximum Supermaximum
Low
• 4 Zones of Intensity Based on HR Reactions to Training Load Zone
Type of intensity
Heart rate / min.
1
Low
120-150
2
Medium
150-170
3
High
170-185
4
Maximum
>185
• The amount of time required to be spent on specific exercise or phase of training to yield the necessary physiological changes & adaptation. • E.g. ▫ Must train between 35-45 minute for aerobic capacity for 10-11 weeks for optimum adaptation.
• Types of activity performed – Cardiovascular Endurance: Jogging / Running / Swimming / Cycling / Rowing – Resistance Training: Push Up, Sit-Up, Leg Press, Circuit Training
• Amount of work performed in a training session, dependent upon type of training • Summation of: set, reps, intensity, duration, frequency • E.g. ▫ Increase duration of a training session. 3 sessions of 60 minutes activity / week 3 session of 90 minutes activity / week ▫ Increase number of training sessions / week. From 3 X 120 minutes to 5 X 120 minutes ▫ Increase number of repetitions, drills, or technical elements / training lesson. ▫ Increase the distance or duration / repetition or drill.
• Time spent to allow body to recuperate & regenerate after training. • Dependent upon: ▫ Type of training ▫ Intensity ▫ Objective of training ▫ Fitness level ▫ Muscle ▫ Energy utilization • E.g. ▫ Rest between 48-72 hrs in resistance training is recommended
• The onset of detraining effect following no training continuation after exceeding the appropriate rest period. • E.g. ▫ One start to lose muscle strength following 96 (4 days) hrs of no strength training
• Specific training consideration & prescription to individual differences. • E.g. ▫ Age ▫ Gender ▫ Fitness level ▫ Training goal ▫ Training experience
• Varieties of elements implemented to prevent stagnation from happening either physiologically or psychologically due to saturation and/or boredom • E.g. ▍ Change the training program once in every two weeks.
• The sequencing of exercises/ methods of exercise/ muscles groups during a workout will affect the acute expression of the physiological stress. • E.g. ▫ Resistance training – work big muscles to small muscles. ▫ General warm-up – specific warm-up – main activity – cool down.
• To train what and when, as to take advantage of the body’s chronological changes. • Specific training/exercise based on the different phases of training. • E.g. ▫ Train strength & hypertrophy in the evening to used the advantage of testosterone hormone release. ▫ Do not train when you are sick or fatigue.
• To make training sessions more challenging, meaningful & enjoyable.
Baechle, T.R. & Earle, R.W. (2008). Essentials of Strength Training and Conditioning. Champaign, IL: Human Kinetics. Bompa, T.O., Gregory Haff, G. (2009). Periodization: Theory and Methodology of Training. Champaign, IL: Human Kinetics.
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