ว ัตถุประสงค์
การออกกําล ังกายเพือ
่ สุขภาพและกีฬา
สามารถอธิบายหลักการของการฝึ กฝนได้ถกู ต้อง
 สามารถอธิบายหลักการของการให้ โปรแกรมการ
ออกกําลังกายเพื่อสุขภาพและกีฬาได้อย่างถูกต้อง
 สามารถให้ โปรแกรมการออกกําลังกายเพื่อสุขภาพ
และกีฬาให้เหมาะสม

ผศ.ดร.ภัทรพร สิ ทธิเลิศพิศาล
ภาควิชากายภาพบําบัด
คณะเทคนิคการแพทย์
Principles of training


Overload principle
 worked against greater than normal systematic
and progressive loading
 biological adaptations improve functional efficiency
Specificity principle

Specific adaptation to imposed demands (SAID) principle
simply to develop a certain fitness component
 adaptations in metabolic and physiologic systems
depend on type of overload imposed

Fitness components
Health
Skill
CVS
flexibility
m. strength
m. endurance
body leaness
agility
balance
coordination
power
speed
psychology
หล ักการให้โปรแกรมการออกกําล ังกาย
Principles of training


Progressive principle
 progressive gradually ; 4-6 weeks for low level ,
progress to mild or moderate activity
 fitness improve ; to reach optimum exercise
Reversibility principle



regular training
detraining occurs rapidly when a person stop exercising
Individual differences principle

Exercise Prescription
Designed to enhance physical
fitness, promote health by
reducing risk factors for chronic
disease and ensure safety during
ex





Mode or type
Intensity
Duration or Time
Frequency
Progression of physical activity
8
Exercise for Health, Fitness
Sport performance
Health benefit
adaptation
Health
Training

regular


exercise



Physical activities


Physical activity intensity

Relative intensity
VO2R or HRR(%)
MHR(%)
Very light
Light
< 20
20 - 39
< 50
50 - 63
Moderate
Hard
Very Hard
40 - 59
60 - 84
> 85
64 - 76
77 - 93
> 94
100
100
improve VO2max
increase fitness level
Sport performance
type,time,
intensity,freq
Maximal
activity
improve health benefits
VO2max may not improve significantly
Fitness
plan :
Intensity
more of moderate intensity physical


Maximize fitness
Improve performance
Improve skill and technique
Maximum Heart Rate (MHR)
MHR = 220 - age
Heart Rate Reserve (HRR)
HRR = MHR - RHR
Kavonen Formular;Work Heart Rate (WHR)
WHR = % ( MHR - RHR ) + RHR
11
HRR
12
ี จรเป้าหมาย
การคํานวณชพ


Exercise prescription in developing
health-related fitness
อ ัตราการเต้นห ัวใจสูงสุด (Maximum heart rate: MHR)
MHR = 220 – อายุ
64%MHR = 0.64 x (220-20) = 128 ครงต่
ั้ อนาที
การทํางานของห ัวใจ (Work heart rate: WHR)
WHR = X %(อ ัตราการเต้นห ัวใจสูงสุด-ชีพจรขณะพ ัก) +ชีพจรขณะพ ัก
= 40% (200 – 70) + 70
= (0.4 x 130) + 70 = 122 ครงต่
ั้ อนาที

Type

Intensity
aerobic, m strength & endurance,
flexibility
more of moderate
40-59 % HRR or 64-76 %MHR
60 % RM, optimal 75-85 % RM
= 40% (200 – 80) + 80
= (0.4 x 120) + 80 = 128 ครงต่
ั้ อนาที

Time
at least 20 mins, optimal 30-90 mins
= 40% (200-90) + 90
= (0.4 x 110) + 90 = 134 ครงต่
ั้ อนาที

Frequency
regular , 3-5 days / week
13
exercise program for health




warm up , stretching
continuos activity
cool down
Progression: recommended for 4 wks
(ACSM, 2010)
Progression of exercise
Recommendation for aerobic
(ACSM, 2010)
(Howley & Franks 1997)
(ACSM, 2010)
Exercise prescription for sports



Principles of athletic training
Technique
individual
Skill performance
Specificity ; sport specific skill and simulate to
competition, “Not train other skill”
 Overload & progression ; weekly progress

Gradually progression , sufficiency for individual
“No pain No gain”
 rest during day and sufficient sleep

repeat
Fitness
Adaptation
 Reversibility; regular training
 Variation

regular specific training
plan : type,time,
intensity,freq
Sport
Basic health benefit
Improve skill-related fitness
Improve performance
Principles of athletic training
Optimal work in training






Anaerobic alactic
Anaerobic lactic
Aerobic
I
R
V
Individual : max performance
objective
period : general , specific , competition

Continuos train through year
 Pre - season
train specific to position played
achieve highest skill
 In - season
maintain conditioning program
 Post - season Physical restoration , medical
evaluation
 Off - season maintain high physical fitness level
engage in another sport
Advanced Periodization Model
Model for Periodization
Mesocycle 1
Mesocycle 2
Mesocycle 3
Mesocycle 4
Volume
Intensity
Technique
Apr May Jun Jul Aug Sep Oct Nov Dec Jan Feb Mar
Preparative
Phase
First
Transition
Competitive
Phase
Second Transition
( active rest )
Training methods






Flexibility
Strength
Power
Speed
Anaerobic power
Aerobic power





Balance
Coordination
Neuromuscular
Proprioceptive
Core stability
Basic of sport training





Exercise prescription for sport
performance
Athletic training







Training to sport performance
biomechanic and physical fitness to specific sport
highly skill
developing technique
simulate in game or competition
developing specific sport performance
mental practices
General strength and endurance training
basic skill of movement
progression to effectiveness
coordination training
corporation in team , physical fitness before
In - season




FITT ( frequency , intensity , time, type )
Frequency; athlete 5-6/wk
Intensity ; Training-sensitive zone (70-90 %MHR)
depend on periodization
Time ; 1 hr up
recommend for athlete 12 wk


Type ; sport skill and energy utilization
Weekly progression
Recommended fitness training program
for serious athletics & competitive









Aerobic training
circuit training : flex , coordinate , strength , speed , agility
resistance training : muscle strength , power , endurance
2-3 times / wk
interval training : anaerobic fitness , muscle endurance ,
speed tolerance to blood lactate accumulation
Plyometric training
Speed training
Core stability training
Warm up and cool down : callisthenic , stretching , slow jog
relaxation and positive mental imagery session




Training for athlete
FITT (more hard) and skill
Weekly progression
Effectiveness and safe

Training for health fitness









Frequency
Intensity
Time
Type
regular 3-5 times / wk
more moderate 75- 80 %RM , 64 -76 %MHR
20 min , 30-90 min
interest , fitness
warm up , stretching
continuos activity
cool down
4 wk progression
overload, specificity, progression, reversibility & individual
principles
References
Summary

Summary
technique
Principles of overload, specificity, progression,
adaptation, reversibility & variation
American College of Sports Medicine. ACSM’s guideline for exercise
testing & prescription. 8th edition. Lippincott Williams & Wilkins,
Philadelphia, 2010.
Maud PJ and Foster C. Physiological assessment of human fitness.
Human Kinetics, Champaign, USA. 1995.
McArdle WD, Katch FI, Katch VL. Essentials of exercise physiology.
2nd edition; Lippincott Williams & Wilkins, Philadelphia. 2000.
Powers SK, Howley ET. Exercise physiology: Theory and application to
fitness and performance. McGraw Hill, New York, USA. 2001.
Robergs RA, Landwehr R. The surprising history of the “HRmax = 220age” equation. JEP online. 2000; 5(2):1-10.
Howley ET, Franks BD. Health fitness instructor’s handbook. 3rd
edition; Human Kinetics, Champaign, USA. 1997.
Kesaniemi YK, Danforth E Jr, Jensen MD, et al. Dose-response issues
concerning physical activity and health: an evidence-based
symposium. Med Sci Sports Exerc 2001; 33:S351-358.