Edwards Program Design Lesson 3
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mr eThis document discusses starting an athlete training program by identifying four types of programs - muscular strength, muscle mass, power, and muscular endurance. It also identifies two types of warm ups - general and specific. The document provides examples of exercises for each program type and warm up, and notes that an individual athlete's program should be designed based on their needs, goals, injuries and physical capabilities.
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Circuit training involves completing a series of strength exercises in a circuit without rest between exercises to improve strength, stamina, and flexibility, with the exercises laid out in a circular pattern but sometimes varied; it provides a full-body workout and can be adapted for different fitness levels and goals through variations in exercises, duration, intensity, and rest periods between circuits.
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This document summarizes different training methods and principles. It discusses the SPORT principles of training - specificity, progression, overload, and reversibility. It also describes aspects of training like warm ups, fitness phases, skills phases, and warm downs. Additionally, it outlines different training types like circuit training, weight training, continuous training, interval training, and fartlek training.
Circuit training
Circuit training is a high-intensity workout that improves both strength and endurance. It involves doing a circuit of exercises with little rest in between. Exercises should work different muscle groups to avoid fatigue. Sample circuits provided include body weight exercises and those using equipment, done for 20-40 seconds each with short rest periods in between circuits. The workout can be progressed over time by increasing exercise time and decreasing rest periods between circuits.
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Basic physical skills
This document discusses basic physical skills used to assess physical fitness. It identifies four core skills - strength, speed, suppleness, and stamina. Each skill is important for sports, though different sports emphasize different skills. Strength is needed for lifting weights, speed for sprinting, suppleness for flexibility, and stamina for endurance activities. Examples are given for how each skill applies to various sports. Students are asked to analyze their own fitness, skills, and suitable sports.
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Muscular strength and endurance are developed through resistance training that targets muscle fibers and motor units. Strength training increases the size and number of myofibrils in muscle fibers through hypertrophy, while inactivity causes atrophy. There are two main types of muscle fibers - slow-twitch and fast-twitch - that differ in their fatigue resistance and energy systems. Benefits of strength training include improved physical performance, injury prevention, better body composition, and protection of muscle and bone health with aging. An effective strength training program follows the FITT principle of frequency, intensity, time, and type of exercises to progressively overload muscles.
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Circuit training involves completing a series of strength exercises in a circuit without rest between exercises to improve strength, stamina, and flexibility, with the exercises laid out in a circular pattern but sometimes varied; it provides a full-body workout and can be adapted for different fitness levels and goals through variations in exercises, duration, intensity, and rest periods between circuits.
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This document summarizes different training methods and principles. It discusses the SPORT principles of training - specificity, progression, overload, and reversibility. It also describes aspects of training like warm ups, fitness phases, skills phases, and warm downs. Additionally, it outlines different training types like circuit training, weight training, continuous training, interval training, and fartlek training.
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Circuit training is a high-intensity workout that improves both strength and endurance. It involves doing a circuit of exercises with little rest in between. Exercises should work different muscle groups to avoid fatigue. Sample circuits provided include body weight exercises and those using equipment, done for 20-40 seconds each with short rest periods in between circuits. The workout can be progressed over time by increasing exercise time and decreasing rest periods between circuits.
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Basic physical skills
This document discusses basic physical skills used to assess physical fitness. It identifies four core skills - strength, speed, suppleness, and stamina. Each skill is important for sports, though different sports emphasize different skills. Strength is needed for lifting weights, speed for sprinting, suppleness for flexibility, and stamina for endurance activities. Examples are given for how each skill applies to various sports. Students are asked to analyze their own fitness, skills, and suitable sports.
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Muscular strength and endurance are developed through resistance training that targets muscle fibers and motor units. Strength training increases the size and number of myofibrils in muscle fibers through hypertrophy, while inactivity causes atrophy. There are two main types of muscle fibers - slow-twitch and fast-twitch - that differ in their fatigue resistance and energy systems. Benefits of strength training include improved physical performance, injury prevention, better body composition, and protection of muscle and bone health with aging. An effective strength training program follows the FITT principle of frequency, intensity, time, and type of exercises to progressively overload muscles.
Basic physical skills
Basic physical skills that are used to assess physical fitness include strength, stamina, suppleness, and speed. These four skills are important for performance in all sports as they allow athletes to endure matches, kick balls, dribble, and sprint. Strength is the ability of muscles to lift weight or overcome resistance, speed is the ability to move the body as fast as possible, suppleness is the ability to make wide movements, and stamina is the ability to perform strenuous activity for a long period of time.
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2. Specificity - training should match the specific requirements of one's activity or position. For example, a goalkeeper trains differently than an outfield player.
3. Progressive overload - training should gradually increase workload over time to improve fitness without injury through increased demands.
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5. FITT principle - the Frequency, Intensity, Time and Type of exercise should be considered to effectively plan training sessions.
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Advanced Programs
The document discusses periodized training programs for achieving different fitness goals. It recommends dividing training into 2-3 month mesocycles focused on hypertrophy, strength, or strength and power. Within each mesocycle, the volume and intensity of exercises are systematically manipulated. It also describes linear programs with uniform changes and non-linear programs with varying workouts. Different programs are outlined for general conditioning, strength and power training, and muscle growth.
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This document defines and describes various training methods including continuous training, interval training, circuit training, cross training, weight training, and Zumba. Continuous training is designed to improve aerobic capacity and endurance through sessions lasting 20+ minutes at 70-85% maximum heart rate. Interval training alternates hard and easy periods to improve strength, power, and speed. Circuit training involves moving from one exercise to the next with minimal rest to build muscular endurance, definition, and aerobic capacity.
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This document discusses fitness components, tests, and training principles for physical fitness. It outlines the key health-related components of aerobic capacity, anaerobic capacity, muscular strength, muscular endurance, flexibility, and body composition. It also discusses skill-related components like speed, power, agility, coordination, balance, and reaction time. The document then covers important training principles such as specificity, intensity, duration and frequency, progressive overload and variety, plateauing and detraining. It concludes by outlining various training methods including continuous, interval, resistance, flexibility, plyometrics, circuit, fartlek, speed, and Swiss ball/core strength training.
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Physical fitness refers to the ability to perform daily activities without fatigue and is comprised of five main components: muscular strength, muscular endurance, cardiorespiratory endurance, flexibility, and body composition. Exercise is key to maintaining physical fitness as it provides numerous physical, mental/emotional, and social benefits such as stronger muscles, better heart and lung function, stress relief, and social interaction.
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TOPIC: BASIC PRINCIPLE OF EXERCISE
PRINCIPLE OF PROGRESSION
• States that as your body adopts to your exercise routine , you have to change it up.
• This can mean gradually increasing the weight , duration or intensity of your weight training in order to see growth
THE PRINCIPLES OF OVERLOAD
• To improve any aspects of physical fitness the Individual must continually increase the demands placed on the appropriate body systems
FREQUENCY PRINCIPLE OF EXERCISE
• This refers to how often you exercise. Th point is to meet your goals without overtiming the body.
• When it comes to cardio: As a general rule of thumb, aim for a minimum of three cardio sessions per week. If you’re looking to lose weight, you might increase this number to five to six sessions.
• When it comes to strength training: It’s recommended to do some sort of strength training three to four times per week. Strength training can involve the use of weights (even bodyweight workouts), resistance, barbells, or machines.
• Also includes rest days: Also account for rest days when putting together your plan. It’s important to give your muscles a chance to recover.
INTENSITY
• This refers to how difficult an exercise is.
• When it comes to strength training
• If you’re new to an exercise program, you don’t want to make the plan too challenging. This could lead to injury or burnout.
• Start at a level that feels comfortable, and then gradually increase the difficulty as your strength and endurance builds.
• With strength training, there are three primary methods you can use to measure intensity:
• amount of weight lifted
• number of repetitions completed
• number of sets
When it comes to cardio
• To measure how hard you’re working during a cardiovascular exercise, you can look to your heart rate, which is measured by beats per minute (bpm).
• This starts with determining your target heart rate zone for your fitness level and age. The heart rate zone you’re meant to target is based on a percentage of your maximum heart rate (MHR).
1. Find your max heart rate (MHR) To find your MHR, use this calculation: 220 minus your age = MHR. For example, if you’re 25 years old, your MHR is 195 (220 – 25 = 195 MHR).
2. Find your target heart rate zone According to Harvard Health, aerobic exercise is when your heart rate reaches between 70 and 85 percent of your MHR. You’re also getting a workout when your heart rate reaches 50 to 70 percent of your MHR.
TIME
This refers to the duration of each exercise.
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Edwards Program Design Lesson 3
- 2. Objectives We will be able to - Identify what type of program you are developing for an athlete. Know 4 types training programs. Know 2 types of warm Ups
- 3. Opening Questions: If a team has a set training program, Why doesn’t everyone play at the same skill level? How do you determine what program to use?
- 4. Everyone’s ability is different. Drive and Motivation?
- 5. Design an athlete’s program on individual needs and goals. Injury analysis? Physical Capability? Sport Evaluation
- 6. 4 Types of Programs Muscular Strength Muscle Mass 2-6 Sets Power ( Explosiveness) Muscular Endurance 2-3 Sets
- 7. STRENGTH WeightRepsRest HEAVY 1-6 3-5 Min Squats, Dead lifts, Bench Press Variations, Dumbbells
- 8. Size (mass) WeightRepsRest Moderate 6-12 30- 90 Secs. Bench press variations, Squat Variations, Dumbbells,
- 9. Endurance WeightRepsRest Light 12+ < 30 secs. Squats, Dead lifts, Bench Press Variations, Dumbbells
- 10. Power WeightRepsRest Moderate 1-6 3-5 Min More intensity, and explosiveness
- 11. Examples Of Power Exercises Plyometrics- Applying Force Rapidly Olympic Lifts ( Clean & Jerk) Medicine Ball Throws
- 12. Weight Belts? Eliminates the Core Non Realistic Restrict: Range Of Motion, Breathing, and Form
- 13. Stretching Dynamic- Controlled Movements ( Pre Workout) Static – Holding the Stretch (Post Work Out) Breathe Normally Slight Tension Must be Warm
- 14. Lets Start With A Warm Up 2 Types General: 5-10 min, Low Intensity, Different than the sport or work out (I.E…Stationary Bike) Specific: 8-12 min, Low progression to Med intensity, similar to sport. Dynamic Stretch