Assignment:
Training for Energy, Fitness, and Muscular Development
Training for Energy and Fitness
The basic physiology of the body's energy systems includes the aerobic and two anaerobic energy production systems, the ATP-PCr and anaerobic glycolysis systems. Three muscle fiber types are discussed: slow-twitch fibers, fast oxidative glycolytic fibers, and fast glycolytic fibers. Energy demands for different sports are considered. All three energy systems are usually used simultaneously to provide energy. Methods for measuring energy fitness are described, with practical instructions for assessing body type, body fat, muscle fiber type, aerobic fitness, and anaerobic capacity.
The training pyramid is proposed as a guide for planning training methods. Coaches are directed to first develop the aerobic foundation before the season begins, then move on to lactate threshold training, anaerobic training, and speed training. Training becomes more intense but shorter in duration as athletes progress from one level of training to the next. Intensity of training may be measured using heart rate and by computing training target heart rate for athletes. A general seasonal training plan for aerobic fitness is outlined.
Some types of exercise for use in the energy fitness training include: (1) Sport-specific training; long, (2) Slow distance training; (3) Pace/tempo, interval, and fartlek training, and (4) sprints. Overtraining is the result of excessive training and inadequate recovery. Signs of overtraining are listed. The most effective cure for overtraining is rest.
Training for Muscular Development
Athletes are more likely to be successful if their muscles are fit. Muscular fitness and muscle mechanics and physiology all function as working components of efficient movement. Components of muscular fitness: muscular strength, muscular endurance, speed, power, and flexibility. Principles and guidelines for flexibility and resistance training are provided, as are procedures for estimating the muscular demands for different sports.
Detailed procedures for testing muscular fitness are required along with tables for evaluating testing results. Practical instructions for testing athletes' flexibility, strength, muscular endurance, speed, and power are essential along with guidelines for assessment.
An extensive discussion of designing a muscular fitness program includes training objectives, guidelines for planning and implementing the program, and suggestions for exercises to help athletes improve fitness in important components of muscular fitness. Flexibility training essentials are needed, and successful stretching exercises for major muscle groups are required. Resistance training is utilized with attention to determining objectives for a program. The essential eight resistance exercises: Issues of exercise order, safety, determining the starting weight, volume, and load adjustments are discussed, along with guidelines for effectively implementing the muscular fitness program.
Muscular endurance training required specific instruction. Five ways to improve speed and three training methods for speed training can be combined with Power training guidelines to be successful using plyometrics for improving athletes' power.
Discussion (No more than 350 words/ 3 string paragraphs)
Training Basics
Please describe the benefits of physical training. Also, provide physiological explanations for each of the benefits you listed. Explain why each of these benefits occurs through physical training. Then, respond to the following questions:
1. What systems and processes are involved in facilitating each of the benefits listed?
2. What roles do aerobic and anaerobic systems play in physical fitness for your sport?
3. How are muscular strength and muscular endurance important to performance in the sport? How are other abilities (speed, reaction time, flexibility, and so on) related to muscular fitness in your sport?
4. Which of these aspects of physical fitness are most important for athletes in your sport?