TRAINING PRINCIPLES AND ERGOGENIC AIDS IN SPORT AND EXERCISE

TRAINING PRINCIPLES

By using the correct principles of training as a framework you can plan a personal training programme that uses proven science to improve performance, skill, game ability and physical fitness.

Any successful training programme will need to meet individual needs The Principle of Individuality dictates that the decisions concerning the nature of training should be made with each individual athlete in mind (Rushall, 1979a).

Which are personal fitness needs based on age, gender, fitness level and the sport for which we are training. A successful training programme will also include exercise in the correct heart-rate target zone. A coach must always consider that each athlete should be treated independently (Bompa, 1986).

The key principles when planning a programme are:

Specificity – training must be matched to the needs of the sporting activity to improve fitness in the body parts the sport uses.

Specificity refers to the changes the body makes in relation to sports training. For example, you wouldn’t buy an orange if you wanted to taste apple. When athletes train they repeatedly perform activities to prepare for the exact requirements of the sport. In time, the athlete's body becomes better able to meet the demands of the sport as it adapts to the training program. Adaptations to training are more visible in world class athletes.

General adaptation syndrome theory Hans seyle (1946) notes important applications for sports training. Here are just a few:

1. The purpose of training is to cause the body to adapt to sport-specific stressors

2. Train each athlete according to their current level of physiological functioning.

3. Use a training stress that produces a recoverable level of fatigue within a reasonable amount of time.

4. Always incorporate the recovery time as a recognizable part of your training program5. Recovery should be long enough to allow for supercompensation.

Supercompensation Cycle explained

Supercompensation training is the act of dramatically increasing your training load for a short period and then compensating by going very easy to maximize recovery and absorption.

How it works

All training, is about the manipulating the amount of stress placed upon the body. You apply a stress to the body, in the form of increased level of training, then recover, which allows the body to adapt and get stronger. To consistently adapt and get stronger, you need to continually increase the amount of stress as the body adapts and returns to homeostasis. (Return to Baseline as shown above)

The best way to accomplish this is to introduce smaller amounts of stressors regularly at intervals. Example being this is what happens during a normal training cycle. You run a moderately hard workout, recover and then repeat.

Overload - fitness can only be improved by training more than you normally do. You must work hard.

Progression – start slowly and gradually increase the amount of exercise and keep overloading.

Reversibility – any adaptation that takes place because of training will be reversed when you stop training. If you take a break or don’t train often enough you will lose fitness.

In planning a programme, use the FITT principles to add the detail:

Frequency - decide how often to train.

Intensity - choose how hard to train.

Time - decide for how long to train.

Type - decide which methods of training to use.

The development of performance in competition is achieved through a training process that is designed to induce automation of motor skills and enhance structural and metabolic functions.

Training also promotes self-confidence and a tolerance for higher training levels and competition. In general, there are two categories of athletes that perform at the highest level: The genetically talented (the thoroughbred); and (ii) those with a high work ethic (the grafter) with a proven system of training to maximize their effort.

The dynamics of training involve the manipulation of the training load through the variables: intensity, duration and frequency. In addition, sport activities are a combination of strength, speed and endurance executed in a coordinated and efficient manner with the development of sport-specific characteristics. Short- and long-term planning (periodization) requires alternating periods of training load with recovery for avoiding excessive fatigue that may lead to overtraining. David smith (2003)

OVERTRAINING

Overtraining appears to be caused by too much high intensity training and/or too little (recovery) time often combined with other non-training Stressors. stress indicators which do not return to baseline following a period of rest.

Possible indicators include an imbalance, suppression of the immune system, indicators of muscle damage, deteriorating aerobic and cardiac efficiency, a depressed mood, poor performance in sport tests.

Norris SIR, Smith DJ 2002 states a need for a systematic approach to the problem of effective training, the impact of recovery, and the preparation for high performance. The authors suggest that an optimal program should encompass both general and specific elements; have short-medium- long-term goals SMART. involve consistent monitoring; be flexible; and use competitive experiences as well as appropriate rest and regeneration phases.

ERGOGENIC AIDS

These are mainly any tool or means that can be used to improve the performance of an athlete without resorting to any illegal methods. Ergogenic aids are divided into the following categories: mechanical, pharmacological, physiological, nutritional, and psychological.

These are most associated with performance enhancements related to a competitive sport rather than just with day-to-day life. They are usually a safe and effect alternative to other ergogenic aids such as drugs. Here are a few examples of some

Mechanical aids: Heart Rat Monitors, Computers - Used to analyse VO2 max, technique, test results etc. Video recorders - Used to analyse technique. Weights, Parachutes, Uphill running, Treadmills. Weighted vests, Sports clothing, footwear and equipment, Timing equipment.

Nutritional ergogenic aids are dietary supplements that supposedly enhance performance above levels anticipated under normal conditions. The term ergogenic means “work producing

supplements are something added to the diet to make up for a nutritional deficiency.

The quest for performance-enhancing supplements is not new. Athletes of ancient days would eat the heart or liver of an animal such as a lion or deer, to increase their swiftness, courage or strength (E.A Applegate 1997)

Pharmacological Aids

These are any non-banned substances used by athletes to help them develop physically.

Physiological Aids

activities that have been designed to relax, stretch or work various parts of an athlete's body. Eg. Acupuncture,Physiotherapy,Massage.

Psychological Aids

Are intended to assist the athlete by assisting them with their state of mind. Examples of psychological aids include, but are not limited to: cheering, hypnosis, music and relaxation activities such as T’ai Chi.

In conclusion as EA Applegate so greatly points out getting that competitive edge is as old as life itself. As sport science and physiology interweave and the next generation of even more highly evolved humans, GENETICs strive for the next Gold Silver Bronze. It seems finding or developing the most effective and efficient way of doing it is a must to compete.

So long as it doesn’t change the human aspect.

We are men not gods and it should ultimately always be on merit of natural physical prowess Hence the term Physical Exercise.