Multi Sport Training Research Paper

The respiratory muscles will increase in strength as we do exercise and constantly use our respiratory muscles. The muscles like diaphragm and intercostals muscles. Also there will be an increase in diffusion rate that happens in our alveoli, blood vessels and in our lungs. Diffusion rate is how long it takes for the oxygen to be transferred from lungs to blood and then from blood to muscles. During exercise our body is in need of more oxygen, and as we exercise our body and muscles need more oxygen to get diffused into muscles so they can function properly. As a result of long term training the diffuse rate in our body gets better and becomes faster as the heart works more efficiently and more blood can be shunted round

As the famous bodybuilder Arnold Schwarzenegger once said, “Training gives us an outlet for suppressed energies created by stress and thus tones the spirit just as exercise conditions the body.” During my 3 years of training, I learned much about what it takes to make an out of shape person to a healthy and fit person with just the right decisions and knowledge. For instance, I learned the importance of consistency, in which in order to be actively fit and healthy, there must be consistency. As a young fitness fanatic, I

Finally to improve strength players can do specific weight circuit training and resistance training, to progressively overload your body start adding in more repetitions and sets to make it more difficult.

The final training method performed for the day was a fartlek exercise. Each repetition was comprised of a 40 second period of full intensity with a 20 second period of slow jogging given as rest. This was repeated three times to complete a full set. It was noted in my training diary that this was a fault due to the work to rest ratio set. Despite my aerobic capacity being deemed ‘excellent’, it was not practical to allow such a higher work than rest. This is because of the training principle ‘progressive overload’ which implies that “the load needs to be slowly increased as we become accustomed to the existing level of resistance to bring about further improvements.” This suggests that training loads should become more intense over a period of time, not increased too abruptly or with too much intensity. As the body has not been given time to adapt to this high training intensity of 2:1, it could lead to the possibility of injury. Implications of injury occurring may lead to fitness levels either plateauing or decreasing. This is due to the training principle ‘reversibility’ which states that “fitness improvements will be lost as training

Resistance training is an exercise that exploits progressive resistance movements, typically with free weights or weight machines, to build strength or muscle endurance (Mood et al 2003). Weight training has become very popular in recent years and is now used for a variety of reasons including performance enhancement, competitive weight lifting and to increase physical fitness (Mood et al 2003). Interval training involves a repeated series of exercise work bouts interspersed with rest of relief periods. This is a popular method among athletes because it allows the athlete to exercise at higher relative intensities during the work interval than are possible with longer-duration, continuous training (Heyward 2002). The intensity can vary from

It’s easy to start strong in any training program. The difficulty is in staying strong over the long haul and not getting bored or burned out. Alternating different activities makes for a much more interesting and fun training program. Research supports that cross-training reduces burnout and improves satisfaction.

For your muscles to contract during exercise, a ratio of oxygen and carbon dioxide is needed (Respiratory Exchange Ratio). When more oxygen is consumed, and carbon dioxide is produced (oxidative metabolism), you use more of carbohydrates than fat. Since resistance training involves higher intensity, the ratio of carbon dioxide production and oxygen consumption increases. During higher intensity exercise, oxygen consumption gradually increases so that oxygen stores can replenish (exercise post oxygen consumption). In other words, your body needs to be able to adapt to resistance training exercise. I want to prevent you from having a lack of oxygen (oxygen deficit) so that you can exercise successfully. When your muscles have enough oxygen, there will be an increase in the number of muscles fibers (hyperplasia). The fibers in your muscle should also increase in size (hypertrophy). Then this will cause you to have greater muscle strength. You should remember to stay consistent when training for muscle strength or else it will decrease as you age. Lack of resistance training could decrease the proteins and fibers in your muscles. Proteins that are formed within your muscles (protein synthesis) are essential to building muscle strength. I know this is a lot of information that I’m giving you but I’m only trying to

Another long term effect of exercise on the muscular system is an increased muscle strength. Regular resistance training with overload, or a progressive increase in weight or resistance, can cause the muscles in the body to gain strength.

I suggest to schedule the workouts with at least one day of rest between each day of workout, without more than 3 days in between. It is also important to workout on a regular basis in order to maintain the improvement.

The human body is not invincible. None of us are Captain America, and our muscles will break down when lifting weights. If a human’s muscles do not get the time it needs to recover, then muscles will stay broken down and torn, thus leaving no time for the muscles to rebuild as a stronger muscle. The important part of the lifting process is the regeneration of the muscle, as the goal is for those muscles to become stronger and healthier, and if not given a proper resting period, ruins the whole purpose of the lifting process.

The use of the Specificity, Progression and Overload principle, as well as the F.I.T.T. principle, is very important when training. To implement the Specificity principle during my days in the cardio room, I defined my goals before starting my workouts. It is important to define one’s goals so that one is sure to work towards and meet the given goals. My cardio goal was high intensity and my strength goal was toning. In order to work towards these goals, I constructed workouts that would help tone muscles and encourage high intensity cardio performance. To achieve high intensity cardio exercises, I aimed to and succeeded in to keeping my heart rate above 150. Focusing on the toning goal of my strength training exercises, I used activities

This article is about overreaching and overtraining during exercise. Overreaching is broken down into two states: functional and nonfunctional. Non functional overreaching results in decreased performance, while functional overreaching deals with neuroendocrine and or psychological symptoms. Both states respond to extra rest. As a result to non functional overreaching, overtraining causes prolong performance decrement and more severe systems. This lasts up to two months or more. To prevent overreaching/overtraining, you must have an effective conditioning program that requires a balance between intense training sessions and periods of rest/recovery. Too much overload and not enough recovery, results in physiological and psychological symptoms.

Resistance training improves muscular strength and endurance and protect the joints and ligaments from injury. Resistance training provides a lot of physiological adaptations including muscle hypertrophy, increased muscle fiber size, and muscle strength. However, men and women respond to resistance training similarly. Even though, the amounts of change in selected variables may differ. With resistance training, women can increase their strength at the same rate as men. The “absolute gains in strength are often greater for men, relative increases are about the same or greater in women” (Baechle and Earle, 2008, p. 152). With respect to the absolute strength, women are weaker than men, but they can increase their strength with resistance training.

Another effect of exercise to muscular system is the enlargement of the muscle. As regular as you do an exercise in the gym by lifting weights, your body will continue adding size to meet the imposed demand (Jordan T.S.).Having a long term exercise can generate muscle fibers growth known as hypertrophy. Having a resistance training will increase overall synthesis which is the main building block for muscle. When you lift an overload weights it will increase the number of contractile filaments with in the muscle cells. This will make the enlargement of muscle cells that makes the entire muscle larger(Weir J., 2010).

I have been doing an 8-week training program to train for turbo touch. During this 8-week program we performed 2 weeks using a variety of methods of training including continuous, interval and circuit training. Continuous training, also known as continuous exercise, is any type of physical training that involves activity without rest intervals. Continuous training can be performed at low, moderate, or high exercise intensities. Physical training consisting of alternating periods of high- and low-intensity activity and circuit training is a form of body conditioning or resistance training using high-intensity aerobics. It targets strength building and muscular endurance. An exercise "circuit" is one completion of all prescribed exercises in the program. I applied a range of principles/methods of training to my 2 week programme. This included frequency, overload, duration and intensity.