National Health Goals

Introduction

High Level Performance and Training Characteristics

• Improving performance requires more specific training than the type needed to improve health.
• High-level performance requires health-related, skill-related fitness, and specific motor skills necessary for the performance.
• Success in endurance sports requires a high aerobic capacity.
• Many types of high-level performance require anaerobic capacity.
• Genetics can influence a person's potential for high-level performance.

Training for Endurance and Speed

• Specific forms of training are needed to optimize endurance performance and speed.
• Long-slow distance training is important for endurance performance.
• Improved anaerobic capacity can contribute to performance in activities considered to be aerobic.
• Interval training can be effective in building both aerobic anaerobic capacity.
• Principles of interval training can be adapted for different activities.
• Too much strength and flexibility training may impair endurance performance.

Training for Strength and Muscle Endurance

• Specific progressive resistance training programs are needed to achieve high-level muscular performance.
• Performers training for high level strength should use multiple sets with heavier weights.
• Performers training for muscular endurance should emphasize many repetitions with lighter weights.
• Performers training for bulk and definition often use reps and/or sets.
• Training for cardiovascular fitness along with strength training can limit adaptations.

Training for Power

• Power is a combination of strength and speed, and it is both health-related and skill-related.
• The stronger person is not necessarily the more powerful.
• The principle of specificity applies to power development.
• Power training can be done with weight equipment, but care is needed to ensure safety and efficacy.
• Plyometrics may be useful in training for tasks or events requiring power.

Training for Flexibility and Balance

• Stretching for performance may differ from stretching for good health.
• Functional balance training is used by some athletes to improve performance.

Training for High Level Performance: Skill-Related Fitness and Skill

• Good skill-related fitness is needed for success in many sports.
• There are subcomponents of each part of skill-related physical fitness.
• Exceptional performers tend to be outstanding in more than one component of skill-related fitness.
• Excellence in one skill-related fitness component may compensate for a lack in another.
• Excellence in skill-related fitness may compensate for a lack of health-related fitness when playing sports and games.

Guidelines for High-Performance Training

• Overtraining is a common problem among athletes.
• Rest and a history of regular exercise are important for reducing the risks of overuse injuries.
• Periodization of training may help prevent overtraining.
• Athletes should be aware of various psychological disorders related to overtraining

Performance Trends and Ergogenic Aids

• Athletes are driven to pursue the limits of human performance.
• Many athletes look to ergogenic aids as an additional way to improve performance.
• Mechanical ergogenics may improve efficiency and performance.
• Psychological ergogenics improve concentration and focus during competitive activities.
• Physiological ergogenic are designed to improve performance by enhancing biochemical and physiological processes in the body.

Strategies for Action

• Select activities that match your abilities.
• Take time to plan and record your training sessions.
• Get adequate rest and listen to your body.

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