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These are the class notes for Spring Quarter
2009. If you have any questions regarding the notes, please
contact me.
Class Notes for Spring Quarter 2009
Week one (April 6-10)
 |
Introduced course |
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Discussed Syllabus:
Required textbooks, 25% deduction for late assignments, attendance &
participation mandatory for class |
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Discussed class
structure on specific days: Mondays in OSC 204 Periodization, Tuesdays in OSC
146 Endurance Training, Wednesdays in OSC 136 Strength Training, Thursdays at
Marshall Center Pool |
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Discussed assignments |
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There will be a guest
instructor for Tuesday to discuss triathlon training and help with setting up an
individual training plan |
|
We
reviewed lifting
exercises from the PE 115 course...many of the lifts have protocol in the NSCA's
Essentials of Personal Training textbook |
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The
Triathlon Training Plan Assignment is due on
Tuesday, April 14 |
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Week two (April 13-17)
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Periodization is the
scientific theory behind designing training for individuals seeking
performance enhancement |
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Skill development
for performance is categorized into three primary areas: strength,
speed, and muscular endurance |
|
Most sporting events
focus on one or two of these areas, few focus on all three |
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The complexity of
periodization results from individual differences...the more individuals
being trained, the more complex the training parameters become...for
example, training a marathon runner is much simpler than training a football
team |
|
Reviewed muscle
structure |
|
Type I |
TYPE |
Type IIa &
Type IIb |
|
Slow twitch, red |
OTHER NAMES |
Fast twitch,
white |
|
Resists fatigue, aerobic |
MAJOR QUALITIES |
Powerful, 'b'
fibers able to adapt to either Type I or IIa |
|
Most common in body due to its efficiency |
INDIVIDUAL DIFFERENCES |
More 'a'
fibers create more power and strength |
|
Discussed the Strength Training
Phases for periodization |
|
PHASE |
OTHER
NAMES |
| Anatomical Adaptation |
General health, foundation, base |
| Hypertrophy |
body building |
| Maximal strength |
Strength |
| Conversion to Power or Endurance |
Power |
| Transition |
Active Rest |
|
The Hypertrophy phase may be
skipped if that is not necessary for the skill/sport/event/activity |
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Energy Systems...below indicates a brief description of each system
|
|
System |
Car
Gear Analogy |
Component(s) |
Bi-product |
Time
in System |
Recovery Time |
Amount of energy produced |
|
Phosphagen
|
ATP-CP |
|
Phosphocreatine |
|
Creatine Phosphate |
|
Alactic |
|
1st |
|
ATP in muscle |
|
Phosphate group combines with
ADP to produce more ATP |
|
ADP + Energy |
1-6/10 sec |
20/30 sec - 3-5 min |
2 ATP |
|
Fast Glycolysis
|
Lactic Acid |
|
2nd |
|
Glycogen |
|
Glucose |
|
Lactic Acid |
10-90 sec |
Intermittent
* 40%- 2 hr * 55%- 5 hr
* 100% - 24hr Non-stop,
Prolonged * 60%- 10 hr
* 100%- 48 hr |
4 ATP |
|
Slow Glycolysis |
3rd |
|
Glycogen |
|
Glucose |
|
Lactic Acid, water |
60 sec- 3/5 min |
6 ATP |
|
Oxidative |
4th |
|
Glycogen |
|
Oxygen to ATP |
|
Krebs cycle |
|
Water, CO2 |
3-5 min + |
3-5 min - 30 min |
24 ATP |
|
Beta oxidation |
4th + |
|
Triglycerides |
|
Water, CO2 |
20-25+ |
441 ATP |
|
Protein oxidation |
4th + |
|
Amino Acids |
|
Water, CO2 |
2hrs+ |
|
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The following describes the six
zones of intensity (Bompa & Carrera, 2005, p. 32) |
| Zone |
Type of
training |
Duration
of rep |
Number of
reps |
Rest
intervals |
Lactic
Acid concentration |
Percentage
of max intensity |
| 1 |
Alactic |
4-12s |
10-30 |
2-5min |
1-2 |
>95 |
| 2 |
Lactic Acid Tolerance |
20-90s |
6-10 |
1-5min |
12-18 |
85-95 |
| 3 |
Maximum oxygen consumption |
3-5min |
8-12 |
2-3min |
6-12 |
80-85 |
| 4 |
Anaerobic threshold |
2-7min |
4-8 |
<5min |
4-6 |
65-80 |
| 5 |
Aerobic threshold |
10min-2hrs |
1-6 |
2-3 min |
2-3 |
60 |
| 6 |
Aerobic compensation |
45min-2hrs |
1-2 |
2-5min |
2-3 |
40-50 |
|
Went for a 30-minute run and
performed the Stretch to Win stretches, Hruska Activator stretches, and PNF
partner stretches |
|
Performed the
Strength Chest Lab,
which will be due on Wednesday, April 22 |
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Week 3 (April 20-23)
| 1- Develop joint flexibility |
| 2- Develop tendon & ligament strength |
| 3- Develop core strength |
| 4- Develop the stabilizers |
| 5- Train movements, not individual muscles |
| 6- Don't focus on what is new, but on what is necessary |
|
Discussed the Principles of
Strength Training |
| Progressive increase of load |
| Variety |
| Individualization |
| Specificity: Multilateral development (10-13 yrs); Specialized
training (15-17 yrs) |
|
Discussed load increase:
standard load, overloading, step loading |
|
Step-Type Loading approach:
training load followed by an unloading phase |
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Discussed the Training Adaptation
Syndrome: Alarm stage, Recovery stage, Supercompensation stage, Involution
stage |
|
Training cycles: microcycle
(1 week); mesocycle (1 month); macrocycle (several months-1 year) |
|
Discussed Annual Training Plan
phases |
|
Phase |
Information |
| Preparation |
General |
Prepare
to train
Physiological change
Increase aerobic base, flexibility, skill learning
Volume
increases
Improve
technique
AT
LEAST 1/3 OF ENTIRE ANNUAL PLAN!!! |
| Specific |
Volume of general exercises
decreases but specific exercises increases
Total volume remains
relatively the same
Improve and perfect tactics
Intensity increases |
| Competitive |
Pre-Competitive |
Compete: 90% sport-specific, 10% general exercise
Volume
decreased; intensity increased
Endurance sports less decrease in volume
Peak
performance: 6-10 weeks after beginning of stage |
| Competitive |
| Transition |
Stage
of active rest
Should
not exceed 4 weeks
Volume
& intensity to minimum levels
Should
follow every competition |
|
Discussed Volume, Intensity and
how they relate to the training plan |
|
Discussed number of peaks in an
annual training plan: mono-cycle (1 peak); bi-cycle (2 peaks); tri-cycle (3
peaks) |
|
Discussed the different ways to
monitor intensity levels for cardio training |
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4mmoles of lactic acid indicates
using aerobic and anaerobic energy systems equally; less than 4 indicates
aerobic, more than 4 indicates anaerobic |
|
HR of 168-170 indicates an equal
usage; less than 168 indicates aerobic, more than 170 indicates anaerobic...the
Heart Rate Threshold can be more accurately measured by the following
formula: HRthreshold = HRrest + .60(HRmax -
HRrest) |
|
60-70 seconds indicates an equal
usage; less than 60 sec indicates anaerobic, more than 70 sec indicates aerobic
|
|
Discussed the LSD type of aerobic
training programs (taken from Essentials of Strength Training and
Conditioning, 2008)
| TYPE |
FREQ |
DURATION |
INTENSITY |
| Long, slow distance (LSD) |
1-2 |
Race distance or longer (30-120 min) |
70% VO2max, 80% HRmax, RPE 13-14, less
than normally used |
| Pace/Tempo |
1-2 |
20-30 min |
above lactate threshold (RPE 13-14),
slightly above race pace |
| Interval |
1-2 |
3-5 minutes (work:rest ratio of 1:1) |
Close to VO2max |
| Repetition |
1 |
30-90 sec (work:rest ratio of 1:5) |
Greater than VO2max |
| Fartlek |
1 |
20-60 min |
Varies between LSD and Pace/tempo
training |
|
|
Went for a 45-minute LSD run (low
end of THRZ) and performed the Stretch to Win stretches, Hruska Activator
stretches, and PNF partner stretches |
|
Performed the
Strength Shoulder & Upper Back Lab, which will be due on Wednesday,
April 29 |
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Week 4 Notes (April 27-29)
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Discussed strength training
phases within the General Training Phases |
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The number of peaks in the
training cycle dictate the length of each phase |
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Usually the training cycle is
classified as either a monocycle (1 peak), bi-cycle (2 peaks), or tri-cycle
(3 peaks) |
|
Annual Plan |
Preparatory Phase |
Competitive Phase |
Transition |
| Monocycle (52 weeks) |
32 or more weeks (60%+) |
10-15 weeks (20-30%) |
5 weeks (10%) |
| Bi-cycle (26 weeks) |
13 or more weeks (25%+) |
5-10 weeks (10-20%) |
3 weeks (6%) |
|
Tri-cycle (17-18 weeks) |
8
or more weeks (15%+) |
3-5 weeks (6-10%) |
2-3 weeks
(4-6%) |
|
The type of sport and the number
of skills, as well as the number of athletes, make the training plan more
complex |
|
The following table indicates
differences in the different strength training phases |
| Training
Phase |
Load |
# of
exercises |
# of sets |
# of reps |
Rest interval |
Frequency |
| Anatomical Adaptation |
30-40% 1RM |
9-12 |
2-3 |
8-15 |
1-2 min |
2-4 |
| Hypertrophy |
70-80% 1RM |
6-9 |
4-6 |
6-12 |
3-5 min |
2-4 |
| Max Strength |
85-100% 1RM |
3-5 |
6-10 |
1-4 |
3-6 min |
2-3 |
| Conversion-
Power |
30-80% 1RM |
2-4 |
3-6 |
4-10 |
2-6 min |
2-3 |
| Conversion-
Power Endurance |
30-50% 1RM |
2-5 |
2-4 |
15-30 |
3-5 min |
2-3 |
| Conversion-
Muscular Endurance- Short |
50-60% 1RM |
3-6 |
3-6 |
30-60 sec |
60-90 sec |
2-3 |
| Conversion-
Muscular Endurance- Medium |
30-50% 1RM |
4-8 |
2-4 |
40-60 + |
2 min |
2-3 |
| Conversion-
Muscular Endurance- Long |
30-40% 1RM |
4-6 |
2-4 |
4-10 min |
1-2 min |
2-3 |
|
The anatomical adaptation phase
is a good place to include circuit training...if not using circuit training,
however, the same guidelines would still be utilized, except that the
aerobic component would not be included |
|
The hypertrophy phase may or may not
be used, depending on whether the skill/sport/event needed an increase in size |
|
The hypertrophy phase normally occurs
during the general preparatory general training phase |
|
The maximal strength phase has
several types to choose from |
|
The maximal strength phase normally
occurs toward the end of the general preparatory and into the beginning of the
special preparatory general training phases |
| Maximum Load Method (concentric contraction training) |
| Eccentric Load Method (eccentric contraction training) |
| Isometric Load Method (isometric contraction training) |
|
The conversion phase also has
several types to choose from |
|
The conversion phase normally occurs
during the pre-competitive general training phase |
| Power (agility, speed) |
| Ballistic (plyometric training) |
| Power endurance |
| Muscular endurance- short distance |
| Muscular endurance- medium distance |
| Muscular endurance- long distance |
|
During the Competitive General
Training Phase, normally strength is being maintained |
|
During the Transition Phase, strength
training is utilizing active rest...a different type of training would be used
to add variety with low volume and intensity |
|
During the Specific Preparatory and
Pre-Competitive General Training phases, maximal strength and power may be
called upon more often to create a better variety for the experienced athlete to
avoid overtraining and boredom and create a more adaptable environment for the
athlete (as indicated on some plans where max strength and power are alternated
often prior to the conversion phase) |
|
Other aspects of periodization
include nutrition, team concepts, mental aspects, tactical training,
flexibility training, testing/assessment, speed, strength training and
aerobic endurance training |
|
Discussed
Annual Training Plan assignment |
|
Class cancelled for the interval
training due to weather |
|
Performed the
Strength Upper Arm & Calf Lab, which will be due on Wednesday, May 6
|
|
Took quiz on joint movement
|
|
We will cover aerobic endurance
training and speed training for periodization on Monday |
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