Theory and methodology of fitness training

There is a paradox - to ensure the duration and continuity of progress, we must, observing the principle of overload, constantly strive to increase the load, and this condition cannot be realized in practice. The principle of cyclicality will come to our aid, which we will begin to consider a little later.

The principle of specificity postulates that “the most pronounced adaptive changes under the influence of training occur in organs and functional systems, which are most loaded when performing physical activity"(4). As the saying goes, "what you train" is trained. For example, short-term training with near-limit and extreme loads will cause those adaptive changes that correspond precisely to this nature of the load, and will differ from those that occur under the influence of long-term continuous training with moderate loads. The first of them will cause an increase in the cross-section of the muscle due to the development of mainly "fast" muscle fibers, improvement of creatine phosphokinase, myokinase systems of energy production and anaerobic glycolysis. The second will lead to the development of "slow" muscle fibers, to a lesser extent capable of hypertrophy, as well as the improvement of aerobic mechanisms of energy supply and an increase in capillarization.

Thus, when starting classes with a client, it is necessary to quite accurately determine the nature of the load, the use of which should solve certain tasks set by him. This raises a problem if the client wants to maximize several different qualities. The interaction of training effects from loads that differ in their nature can be negative. For example, improper combination of loads aimed at developing strength and endurance in the training process can lead to a significant decrease in the training effect from each of them. Accelerating the synthesis of mitochondria and increasing the level of enzymes that provide aerobic mechanism energy supply during endurance work is provided by the release into the blood of the so-called. stress hormones, the main of which are glucocorticoids. However, glucocorticoids, including mobilizing the body's protein resources, "compete" with anabolic hormones designed to accelerate the synthesis contractile proteins for increase strength qualities... In turn, short-term powerful training aimed at developing strength and using the anaerobic mechanisms of ATP resynthesis "acidifies" the internal environment of the body, which prevents the growth of mitochondria ("energy stations" that provide an aerobic pathway for energy production). In principle, there is an opportunity to simultaneously develop different qualities, using different training influences, however, to combine them, in accordance with certain rules and choosing priority goals and objectives. Therefore, you, as a coach, need to familiarize your ward with this phenomenon in an accessible form and jointly determine the priorities.

The principle of specificity postulates that “the most pronounced adaptive changes under the influence of training occur in organs and functional systems that are most loaded during physical activity” (4). As the saying goes, "what you train" is trained. For example, short-term training with near-limit and extreme loads will cause those adaptive changes that correspond precisely to this nature of the load, and will differ from those that occur under the influence of long-term continuous training with moderate loads. The first of them will cause an increase in muscle cross-section due to the development of mainly "fast" muscle fibers, improvement of creatine phosphokinase, myokinase systems of energy production and anaerobic glycolysis. The second will lead to the development of "slow" muscle fibers, to a lesser extent capable of hypertrophy, as well as the improvement of aerobic mechanisms of energy supply and an increase in capillarization.

Thus, when starting classes with a client, it is necessary to quite accurately determine the nature of the load, the use of which should solve certain tasks set by him. This raises a problem if the client wants to maximize several different qualities. The interaction of training effects from loads that differ in their nature can be negative. For example, improper combination of loads aimed at developing strength and endurance in the training process can lead to a significant decrease in the training effect from each of them. Acceleration of mitochondrial synthesis and an increase in the level of enzymes that provide an aerobic mechanism of energy supply during endurance work is provided by the release into the blood of the so-called. stress hormones, the main of which are glucocorticoids. However, glucocorticoids, including mobilizing the body's protein resources, "compete" with anabolic hormones designed to accelerate the synthesis of contractile proteins to increase strength. In turn, short-term powerful training aimed at developing strength and using the anaerobic mechanisms of ATP resynthesis "acidifies" the internal environment of the body, which prevents the growth of mitochondria ("energy stations" that provide an aerobic pathway for energy production). In principle, there is an opportunity to simultaneously develop different qualities, using different training influences, however, to combine them, in accordance with certain rules and choosing priority goals and objectives. Therefore, you, as a coach, need to familiarize your ward with this phenomenon in an accessible form and jointly determine the priorities.

21.09.2015

1. The principle of supercompensation

The principle of supercompensation reflects such a fundamental phenomenon for all biological beings that ensures their survival and evolution, as adaptation.

Under conditions when the impact on the body exceeds a certain level usual for a given person, the so-called supercompensation effect is observed.

It lies in the fact that the level of those functions or resources that have been affected as a result of a specific specific load increases during the recovery period after it. In the case of the so-called cumulative adaptation, when the stressful effect on the body is periodically repeated for a sufficiently long time, there is a summation and consolidation of individual adaptive effects.

2. Overload principle

The principle of overload reflects the fact that for the effect of supercompensation to take place, it is necessary that the effect on the body exceeds a certain threshold level. The magnitude of the load must be sufficient to trigger the adaptation mechanism and cause the phenomenon of supercompensation.

In training practice, this is expressed in the need for a constant increase in training loads. This can be achieved by changing the parameters that determine the volume and intensity of a particular training load by manipulating combinations of these parameters.

3. The principle of specificity

The principle of specificity indicates that the most pronounced adaptive changes under the influence of training occur in organs and functional systems that are most loaded during physical activity (N.V. Volkov). They turn out to be those organs and systems on which the transfer of the load with less fatigue and the risk of any damage primarily depends.

4. The principle of reversibility

The principle of reversibility is based on the phenomenon when termination training sessions leads to the so-called detraining, that is, the gradual loss of qualities and functions acquired as a result of training. There is, in fact, the adaptation of the organism to new (reduced) requirements. "What is not used is lost."

5. The principle of cyclicity

Implementation of the principle of cyclicality in practice is periodization training process... Periodization is the cornerstone of the theory and practice of any sports training and wellness practices.

The use of periodization in planning the training process is the only way to ensure a sufficiently long-term growth. athletic performance provided that the possibility of overwork or overtraining is minimized.

6. The principle of individuality

According to the principle of individuality, loads should correspond to the current state of a person and change in accordance with changes in his body. It is differences due to physical fitness a person, his somato and psychotype, age, the presence of certain deviations in health, gender, age.

Adaptive changes - training effect.

Exercise - physical activity causes an adaptive response of the body, which manifests itself as biochemical changes in the composition of the internal environment - metabolic changes. The magnitude and direction of adaptive biochemical changes or the degree of impact of physical activity on the body depends on the type, nature, mode of physical activity - sports exercises. Adaptive changes in metabolism arising under the influence of training are expressed in a change in the metabolic states of the body and determine the training effect. Biological science and sports theory consider sports training as a process of directed adaptation of the body to the effects of physical activity.

The nature of the organism's adaptation to the effects of physical activity is defined as phase (which is directly traced from the supercompensation graph). Adaptive changes in the body and in metabolism differ in terms of implementation time, respectively, there are two stages of adaptation: urgent and long-term (chronic) adaptation.

Urgent adaptation is the body's response to a single exposure to physical activity, it is based on the body's inherent (hence, evolutionarily appropriated) biochemical mechanisms of changes in energy metabolism and the functions of vegetative services. The stage of urgent adaptation is accompanied by an intensification of the processes leading to the synthesis of ATP and the restoration of the disturbed balance of high-energy compounds.

Long-term adaptation develops (of course, for a long time) as a cumulative effect of repeated implementation of segments of urgent adaptation and is characterized by the appearance of significant structural and functional changes in the body - a stable adaptation effect. The repeatedly repeated factor of physical activity in the process of long-term adaptation activates the synthesis of proteins that form the contractile structures of muscles, selects and consolidates more efficient mechanisms of energy supply.

The phase nature of the process of adaptation to physical activity makes it possible to distinguish three types of training effect: urgent, delayed (prolonged) and cumulative (cumulative). An urgent training effect is manifested by biochemical changes in the body that occur directly during the action of physical activity and during the period of urgent recovery (within the next 0.5 - 1 hour after the end of the load). It is associated with the elimination of the oxygen debt formed during operation and the rapid recovery reactions. The delayed training effect is observed later than the urgent one, and it is characterized by the processes of restoration of the body's energy "depots", the accelerated synthesis of destroyed and new cellular compounds. The cumulative training effect is considered already as the accumulation of traces of multiple urgent and delayed effects - the result of their sequential summation. The cumulative training effect is formed by complex biochemical changes that occur over a long period of training. The growth of the training effect is expressed in the increase in performance indicators, improvement in sports results.

Biological principles sports training.

The theory of sports and sports biochemistry have studied and formulated the main regularities of the development of adaptation to the effects of physical activity during training. For the practice of sports, these regularities are formulated as biological principles of sports training. The following six principles are most relevant:

the principle of overweight,

the principle of specificity,

principle of reversibility of action,

the principle of positive interaction,

the principle of consistent adaptation,

the principle of cyclicality.

The increased intensity of functioning (hyperfunction) of the leading systems or organs under load creates an incentive to enhance the synthesis of nucleic acids and proteins that form these organs and systems, and leads to the development of the necessary structural and functional rearrangements in the body. The amount of physical activity that induces adaptation does not remain constant, it noticeably increases during training. Therefore, in order to provide the necessary stimulus for continuous improvement of working capacity, the value of the applied load should gradually increase along with the growth of the athlete's fitness level.

The principle of overweight and the "Dose-effect" relationship.

The principle of overweight reflects the following pattern of biological adaptation: pronounced adaptationchanges in the body can be achieved only whenused in the training process physical onloads sufficiently burden the trained function andthereby stimulating its development.

= A pronounced increase in the training effect is provided only by progressive (increasing) loads. The increase in the training effect of overweight is reflected by the dose-effect relationship.

The development of the trained function is not stimulated by any physical activity. Small in size - ineffective - not enough to induce adaptive changes in the body. A pronounced increase in the trained function is achieved when exposed to a load that exceeds a certain threshold value, in excess of the value to which adaptation has already been developed. This dependence is explained by the different reactions of the body systems to a specific type of action: in proportion to the strength of the action, the systems that provide intracellular energy metabolism and autonomic support of functions respond, and the hormonal, sympathetic-adrenal and pituitary-andrenocortical systems give a nonspecific response. This nonspecific response is called stress syndrome because it is a response to a strong stimulus (stressor, stress factor) that exceeds a certain threshold level. In the process of training, not only physical activity can act as a stressor, but also other external factors: bioclimatic, pharmacological, psychogenic, social, etc.

Physical activity, increasing to a stress level, provides an active adaptive response of the body, leading to an increase in the trained function. The range in which the increase in physical load is accompanied by a proportional increase in the trained function is called the range of effective loads, since the training effect is predictable here. Of course, the linear dependence - a continuous increase in the trained function with an increase in the volume of loads performed, is not unlimited. With regard to a specific function or organ, and, of course, an organism, there is an individual adaptation limit. The rate of growth of the trained function gradually slows down as it approaches the limit value of the load and, when it is reached, becomes zero. Excessive load (exceeding the maximum level) causes a paradoxical or opposite reaction. This phenomenon is called adaptation failure (or overtraining). In practice, extreme loads are still used: in competitions, in control and special trainings, but their frequent use leads to depletion of the body as a whole and, especially, of the systems responsible for adaptation. To the greatest extent, the individual tolerance of extreme loads is determined by the adaptive reserve of the sympathetic-adrenal and pituitary-adrenocortical systems.

The graph of the "dose - effect" relationship is presented by the curve, Fig. 10, which is conventionally divided into parts.

Rice. 10. Dose-effect relationship.

The interval of ineffective loads is followed by the initial stage of adaptation development - the exponential curve is close to a straight line. At this training interval, the adaptation limits have not yet been reached - you can increase the load and the volume of work performed - this is the range of effective loads. When the value of the training load approaches the limiting one, the dose-effect relationship becomes exponential with “saturation”. At this stage, the risk of overstrain and failure of adaptation increases. In the range of maximum loads of the "dose - effect" relationship at the "peak" of the parabolic curve, the increase in the trained function stops. If the load continues to increase to the extreme, there is an exponential decrease in the training effect.

It is possible to prevent a decrease in the rate of adaptation development (not completely, but only to "raise the ceiling"), for example, by changing the size and nature of the training load or by using additional factors in training that stimulate adaptive shifts in the body. An example is the training of short-distance runners. The use of special food preparations that stimulate the anabolic processes in working muscles, significantly increases the training effect and allows you to show better results with less training work.

The principle of specificity.

According to the principle of specificity under the influence of training, the most pronouncedadaptive changes occur inthose organs, tissues, functional systems, which are affected by the main physical load.

= The trained system adapts specifically (- hypertrophies). Depending on the type and magnitude of the load in the body, a dominant system is formed, it is the most loaded, and, accordingly, provided in the process of plastic and energy metabolism. Excessive training in its intensity at a certain point in time can cause depletion of the functional reserves of the dominant system and weaken the functioning of other systems - overtraining. To avoid this condition, it is necessary to regularly shift the load of the dominant and "pull up" to the required level of training of non-dominant support systems for this sport.

The specificity of the adaptive changes in the body caused by training is manifested in both an urgent and a cumulative training effect. Biochemical changes in the body at the micro and macro levels also reflect the specificity of adaptation. Under the influence of the means and methods of training a particular (specific) kind of sport, those functional properties and qualities of the organism, which are necessary to achieve the best results in it, are mainly developed. For example, sprinters have a high capacity of the alactate anaerobic system (ATP + CRF) and a high glycolytic anaerobic capacity (this is the ability to resist the accumulation of maximum amounts of lactic acid). At the same time, long distance runners - long distance runners have high indicators of aerobic power and aerobic efficiency and produce less lactic acid with moderate exercise (than sprinters).

(3) Reversibility of the action of adaptation.

From the principle of reversibility of action it follows that adaptationchanges in the body caused by training disappear over time.

= Adaptation changes to zero without training ... After the cessation of the action of the load or during a break in training, the positive structural and functional shifts in the dominant system gradually decrease until they disappear altogether.

This principle is most clearly manifested in the delayed training effect observed after the end of the physical load. For example, the changes caused by it in the field of energy metabolism quickly return to the initial level and at a certain moment exceed it (the phase of supercompensation). At the end of the supercompensation phase, the indicators of energy metabolism, experiencing periodic fluctuations, gradually return to normal. On the basis of this regularity of recovery processes, it was shown that for the development of adaptation in the process of training, repeated loads should be set in the phase of supercompensation. The principle of action reversibility is fully applicable to the case of cumulative training effects. The high performance achieved over a long period of training decreases after its termination or after a decrease in its tension.

(4) Positive interaction of training effects.

The principle of positive interaction reflects the fact that the cumulative effect arising after repeated repetition of the load is not a simple addition of a certain number of urgent and delayed training effects. Each subsequent load has a definite effect on the adaptive effect of the previous load and can modify it. If the result of such a summation of training effects from consistently performed loads leads to an increase in adaptive changes in the body, then there is a positive interaction; if each subsequent load reduces the effect of the previous one, the interaction is considered negative; if the subsequent load does not noticeably affect the training effect from the previous load, there is a neutral interaction . Effective adaptation over a long training period can only be achieved with a positive interaction between individual loads. The training effect of physical activity can also be influenced by other non-specific training factors: nutrition, the use of physiotherapeutic and pharmacological methods, bioclimatic factors, etc. The use of additional factors in order to enhance adaptation to physical activity can be successful only if specific effects of these factors will positively interact with the training effects of loads.

(5) The sequence of adaptive changes.

The principle of sequential adaptation follows from the well-studied facts of heterochronism (difference in timing) of biochemical changes in the body that occur during training. So, with an urgent training effect after a single action of physical activity, adaptive changes in the sphere of energy metabolism are found first of all from the side of the alactate anaerobic system, then from anaerobic glycolysis, and the most delayed reaction is noted from the side of mitochondrial respiration and oxidative phosphorylation. During the recovery period after the end of the action of physical activity, supercompensation of the CRF content in the muscles is quickly achieved, then glycogen and, finally, lipids and proteins that form subcellular structures. In the process of long-term adaptation, the indicators of the power of energy processes are the first to change, then the energy capacity, and only at the final stage of adaptation are the indicators of energy efficiency.

(6) Cyclic development of adaptation. Periodization of training.

The principle of cyclicity states that adaptive changes in the body during training are phasic in nature and these fluctuations in the rate of development of adaptation from the side of the leading functions have different amplitudes and wavelengths. To create the necessary stimulus for the development of adaptation, the training effects of several loads (or training sessions) must be summed up according to certain rules and represent a certain completed cycle of influences on the leading functions. To fully adapt to such a cycle of training influences, it should be repeated many times during a certain training period, in which a certain task of an athlete's training is solved. From such training cycles, which successively replace each other from stage to stage in accordance with the natural development of adaptation, larger cycles are formed in individual functions, dividing the moments of participation of athletes in the most important competitions of the season.

And that's not all. On the topic of lecture No. 7, in laboratory, practical classes, students study in detail and with examples in specific sports:

1. Principles of specificity, reversibility, positive interaction of training effects.

2. Regularities of the sequence and cyclicity of adaptive changes.

3. Techniques and methods of potentiation, periodization and optimization of the training process.

Mikhailov S.S. Sports biochemistry. Textbook for universities and colleges physics. cult. - M: Publishing house Soviet sport, 2004, 220 p.

Biochemistry muscle activity: textbook for IFK / NI Volkov [and others]. - Kiev: Olympic Literature, 2000 .-- 502 p.

Biochemistry: Textbook. For in-tov physical. cult. / Ed. V.V. Menshikova, N.I. Volkova. - M .: Physical culture and sport, 1986. - 384 p., Ill.

Matveev L.P. Fundamentals of sports training: Textbook. pos. for IFKs. - M .: FiS, 1977.

Biochemistry: a textbook for IPC / ed. N.N. Yakovleva. - M .: Physical culture and sport, 1974 .-- S. 231-243.

List of articles for study by topic of lectures:

Zhelyazkov Ts.O. On the essence of sports uniform.// Theory and practice physical culture, 1997, № 7.

Solodkov A.S.Adaptation in sports: theoretical and applied aspects. M. “Theor. and practical. physical cult." 1990. - No. 5. - P.3-5.

V. Poptsov. Some aspects of sports physiology in relation to endurance sports. Magazine "" Ski race"" (№ 1 (7) 1998.

Yu.P. Sergeev On some theoretical developments and the experience of introducing the achievements of biological science into sports practice // Scientific Sports. Vestn., 1980, No. 5, p. 14-19.

L.P. Matveev On the theory of building sports training // Theor. and practical. physical cult., 1991, no. 12, p. 11-12.

Verkhoshansky Yu.V. Actual problems modern theory and methods of sports training // Theor. and practical. physical cult., 1993, no. 8, p. 21-28.

L.P. Matveev Notes on some innovations in views on the theory of sports training // Teor. and practical. physical cult., 1995, no. 12, p. 49-52.

Matveev L.P., Meerson F.Z. Principles of the theory of training and modern provisions of the theory of adaptation to physical activity // Essays on the theory of physical culture. - M.: FiS, 1984, p. 224-240.

Meerson F.Z., Pshennikova M.G. Adaptation to stressful situations and physical activity. - M .: Medicine, 1988.

It is also recommended to use the Internet and read the articles published in the journal Theory and Practice of Physical Culture and in its electronic version on the website http://www.infosport.ru/press/tpfk/

S.E. Pavlov. Foundations of adaptation theory and sports training. M. “Theor. and practical. physical cult." 1999, No. 1, p. 12-17.

http://www.infosport.ru/press/tpfk/1999N1/p12-17.htm

2.L.P. Matveev. For a discussion about the theory of sports training. M. " Theor. and practical. physical cult."1998, No. 7, p. 55-61.

http:// lib. sportedu. ru/ Press/ tpfk/1998 n7/ p55-61

http://lib.sportedu.ru/Press/TPFK/1999№1/p2-11.htm

4. S. E. Pavlov M. V. T.N. Pavlova Kuznetsova. Recovery in sports. Theoretical and practical aspects. M. " Theor. and practical. physical cult."2000, No. 1, p. 23-26.

http:// lib. sportedu. ru/ Press/ TPFK/2000 n1/ p23-26. htm

These principles apply not only to strength training, but in general any training related to the development of certain physical characteristics based on a personal approach to the student.

System physical training, like any system must obey some general principles... The training process as a whole must correspond to these principles, regardless of the methods and programs used, so that the goals and objectives set for the trainees are maximally realized. It would be incorrect to argue about the advantages of this or that technique or this or that training program... The effectiveness of the training process primarily depends on how conscientiously the training principles are followed.

🔆1. The principle of supercompensation.
This principle reflects such a fundamental phenomenon for all biological beings, which ensures survival and evolution, as adaptation. This is a phenomenon that manifests itself some time after training, which is characterized by an increase in the indicators of the trained function relative to the initial values. It consists in the fact that the level of those functions or resources that have been exposed as a result of a specific specific load increases during the recovery period after it. place the summation and consolidation of individual adaptive effects.
As it turned out, the time after training can be roughly divided into three phases:
1st phase or phase of recovery. During this time period, the muscle tissue is restored, and together with it, the trained function itself is restored to its previous parameters.
2nd phase - supercompensation. This phase is characterized by increased efficiency, during which the indicators of the trained function can be 10–20% higher than the initial level.
3rd phase - lost compensation. The trained indicator smoothly returns to the initial values.
Regular physical activity for a long time leads to an increase in the trained parameters and an increase in muscle mass... This fact enables a person to develop and improve his body.
For achievement good results in bodybuilding, each workout must fall within the supercompensation phase of the previous workout. It may seem that this task is easily achievable, but it is worth noting that the onset of the supercompensation phase can be different for different people... In addition, identifying this phase is difficult for a number of reasons. Another factor that makes it difficult to determine the ideal time for the next workout is that supercompensation for different parameters occurs at different times. This is why the frequency and nature of bodybuilding training plays such an important role.

🔆 2. The principle of overload.
This principle reflects the fact that in order for the supercompensation effect to take place, the effect on the body must exceed a certain threshold level. The magnitude of the load must be sufficient to trigger the adaptation mechanism and cause the phenomenon of supercompensation. In training practice, this is due to the constant increase in training loads.
This can be achieved by changing the parameters that determine the volume and intensity of a specific training load, by manipulating the combinations of these parameters.

🔆 3. The principle of specificity.
The principle of specificity indicates that the most pronounced adaptive changes under the influence of training occur in organs and functional systems that are most loaded during physical activity (N.V. Volkov). They turn out to be those organs and systems on which the transfer of the load with less fatigue and the risk of any damage primarily depends.

🔆 4. The principle of reversibility.
The principle of reversibility is based on the phenomenon when the termination of training sessions leads to the so-called de-training, that is, the gradual loss of qualities and functions acquired as a result of training. Essentially, the organism is adapting to new (reduced) requirements. "What is not used, disappears."

🔆 5. The principle of cyclicity.
Implementation of the principle of cyclicity in practice is the periodization of the training process. Periodization is the cornerstone of the theory and practice of any sports training and wellness practice. The use of periodization in planning the training process is the only way to ensure a sufficiently long-term growth in sports results, provided that the possibility of overwork or overtraining is minimized.
Periodization in sports practice is used by dividing the training process into macro, meso and micro cycles.
It is advisable to provide a wave-like load dynamics of various sizes (microcycles of moderate, medium and large loads). Increasing loads after lowering them will serve as a necessary incentive for further progress.

🔆 6. The principle of individuality.
According to the principle of individuality, loads should correspond to the current state of a person and change in accordance with changes in his body.
We are talking about the differences due to the physical fitness of a person, his somato and psychotype, age, the presence of certain deviations in health, gender, age.
In addition, there are significant differences in the composition of muscle fibers, the activity of certain enzymes, in the level of metabolism, the efficiency of the functioning of the neuromuscular, endocrine, cardiovascular, respiratory, digestive systems of the body, biomechanical differences due to anatomical features... There are no absolutely right or wrong training methods, effective or ineffective exercises and loads. Each workout, characterized by a load of a certain magnitude and direction, corresponds to a specific person, his current physical condition, as well as the tasks of this training stage.

(Based on materials from the FPA textbook).