15548 - Physical Training Theory and Methodology

Learning outcomes

This course is aimed both at students interested in the amateur sport area, both at students interested to work in the field of fitness and wellness as a personal trainer or a body building trainer.
In the adapted physical activities, as in the training of the injured person, or in sports for persons with disabilities, principles and methods of traditional training must first be well known to design and adapt any differentiated activity.

Course contents

General principles of the training.

- The parameters of the training load: Volume, Intensity, Density, Difficulty.

- Definition of external and inner load.

- Differences among regulation of the physiological functions during the exercise and consequent adaptation to a period of training.

- Load of training, recovery and adaptation: concept of overcompensation.

- The fundamental principles: continuity, progression, load-recovery alternation, variety and succession of the load, multilateral development, cyclical structure of the load, unity among general and specialized training

- The training for the improvement of the performance, for the physical efficiency and wellness.

 

The motor abilities.

- Definition and classification of the Physical and Coordinative Abilities.

- Relationships among ability, motor skills and sport techniques.

 

The sport and motor ability evaluation.

- Definition and purposes of the evaluation:

            ^ Diagnostic (to study the characteristics and the performance lacks of the subject),

            ^ To dosing the load of training,

            ^ To control the athlete performance state

- The procedural norms and the reference standardized norms (as percentiles).

  Endurance.

- Classification: according to the metabolic appointment and to the duration of the performances.

            ^ Long duration endurance and subtypes (I - II - III).

            ^ Middle duration endurance.

^ Short duration endurance.

            ^ Speed endurance.

- Factors affecting endurance: Anatomy-physiological factors, biochemical and metabolic factors, them correlations with capacity and power: aerobics, anaerobic lactic and alactacid.

- Anaerobic threshold concept.

- The evaluation with maximal test (Cooper) or incremental tests (Conconi).

- The evolution during the life of the different endurance abilities.

- Means and methods of training: Continuous, interval-training and repetition-training.

 

Strength.

- Classification: Maximal strength (and relative strength), speed strength, endurance strength.

- Anatomy-physiological performance factors: muscular, nervous, and coordinative.

- The evaluation of strength:

            ^ Maximal test and test with the repetition maximum (RM),

- The evolution during the life of strength and the gender differences.

- Means and methods of training:

            ^ Natural load exercises,

            ^The circuit-training

            ^Weight training exercises for the various strength types,

* Concentric methods (maximal and sub maximal loads, series, repetitions and contrast of loads)

* Pyramidal methods

* Isometric methods

* Eccentric methods

* Hypertrophy methods (pre and post loaded)

- The equipments for the strength training from the barbell to the isotonic and isokinetic devices.

- The execution of correct exercises and the principles for the prevention of injures.

 

Speed and rapidity.

- Classification: reaction time, cyclic and acyclic rapidity.

- Factors of performance: muscular, nervous, and coordinative.

- The evolution during the life of the rapidity.

- Means and methods of training.

 

The coordinative abilities.

Classification: General and specific ability.

            ^ kinestetic and spatial differentiation ability,

            ^ space and time orientation ability

            ^  the ability of movement connection

            ^ static and dynamic balance ability

            ^ rhythm movement ability

            ^ motor adaptation ability

- Neuro-psychological factors basis of performance:

- Evaluation of the coordinative abilities.

- Evolution during the life and sensitive phases.

- Means and methods of training for the different abilities.

 

The flexibility or joint mobility.

Classification: static and dynamics, passive and active flexibility.

- Factors: bones, joints, muscular, nervous

- Evolution during the life and gender differences.

- Means and methods of training: static, dynamic, proprioceptive neuromuscular facilitation (PNF).

Readings/Bibliography

Manno R.. Fondamenti dell'allenamento sportivo. Zanichelli. Bologna 1989.
                      
Martin D., Carl K., Lehnertz K.. Manuale di teoria dell'allenamento.
Soc. Stampa Sportiva. Roma 1997.
                       
Weineck J.. L'allenamento ottimale. Calzetti Mariucci. Perugia 2001.

Teaching methods

Theory:  video projector, pc, internet Video.
Laboratories: facilities for the practice of the selected activities.

Assessment methods

"In itinere" tests (multiple choice).
Oral final test.

Teaching tools

Practice:
1) Field assessment of the endurance and methods of training
2 - 3) exercises and means for strengthening muscle
4) Determination of loads to enhance muscle strength
5) Training methods for strength
6) Training the injured athlete

Office hours

See the website of Gabriele Semprini