CAP 5: Training Principles

Note: Please delete the narratives below when submitting your CAP.

Include numerals 1-8 to indicate where each new answer begins, and write

in short answer/paragraph style as appropriate.

Sharon is a starter on her high school volleyball team. She’s a strong server,

regularly serving aces, so her coach usually puts her into the rotation right

before the team needs to score a few points off some good serves. Sharon

has always loved sports; she picks them up quickly, and it is easy for her to

gain strength and aerobic capacity after working out in the right ways for

just a few practices.

Even though she’s a starter, Sharon has always had trouble with digs; she

just doesn’t react quickly enough to spikes from the other team. Her coach

noticed this and told her to practice by bumping the ball up high on the gym

wall and then returning it quickly to the wall again. Sharon did this for 20

min every practice, but she couldn’t figure out how it was going to help her

respond to spikes that came in at different angles and faster speeds.

While Sharon worked on bumps and returns, the rest of the team did short

sprints across the gym with periodic rests to improve their speed and

endurance. About midway through the season, Sharon noticed that she felt

winded after even short runs and dives toward the ball, and she felt as if she

had less power in her legs. On her own, Sharon began doing interval

training after practice. She would sprint a few times across the gym, recover

for a few seconds, and then sprint again. Soon, she was able to run faster

and take fewer rests, and she didn’t get nearly as winded during her games.

After a few weeks of doing her self-directed interval training every day,

Sharon felt as if she wasn’t improving anymore. She seemed to have

plateaued. Was she working too hard? Not hard enough? Sharon wasn’t sure

what she should do next. As playoffs approached, Sharon was just plain

worn out. Her team’s practices and rigorous game schedule combined with

her own everyday workout had been grueling. Sharon wondered why that

hadn’t been enough. Why, when they were now entering the most important

part of the season and had a chance to make it past regionals, was Sharon

not at her best physical condition of the entire season?

 

1. When Sharon began her own interval training to improve her speed

and endurance, which principle did she implement?

 

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2. There is no mention of the gradual cycling of specificity, intensity, and

volume of training in this case study. Therefore, Sharon does not

achieve her peak level of fitness by the end of the season, when every

game counts. Which principle is Sharon’s coach apparently not

implementing?

 

3. Sharon’s body adapts quickly to training. She shows great

improvement after participating in a given program; she is a

"responder." This is an example of which principle?

 

4. Sharon goes all-out every practice and never gives her body a break.

By the end of the season, she is fatigued and not in her best physical

condition. This is an example of which principle?

 

5. Sharon’s coach did not understand this principle well enough to

construct a good practice drill for reacting to spikes. Because a spiked

ball will come in faster and at different angles than the ball Sharon is

bumping to the wall, the drill Sharon was told to do will not improve

her ability to respond to spikes. What principle does this reflect?

 

6. Make one suggestion that would help Sharon react to a spiked ball

better.

 

7. Use table 9.2 to help you answer question “a.”

a. Sharon’s coach decided to implement a training program for the

whole year. Sharon, an intermediate lifter, has a bench press 1-

RM of 95 pounds and a squat 1-RM of 150 pounds. Identify the

recommended values (%1RM and absolute weight) for strength

development, muscle hypertrophy, muscular power, and

muscular endurance for these two exercises using the tables

below (fill in each blank cell).

 

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Strength

Load Volume Frequency

Example: Bench

Press: 50-60%

1RM; 47.5 – 57lb

 

Hypertrophy

Load Volume Frequency

 

Power

Load Volume Frequency

 

Endurance

Load Volume Frequency

 

b. List three other types of resistance training that the coach

should incorporate and a suggestion of how to incorporate each

to help the girls reach peak fitness.

 

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8. In approximately 500 words, explain the physiologic mechanisms that

increase a) muscular strength and b) muscular hypertrophy. Are there

any changes that should be made in the training program you are

using for this course to achieve greater increases in strength and

hypertrophy? Explain your answers using textbook and peer-reviewed

research (Hint: the Supplemental Reading list attached to CAP 5 in

Blackboard contains numerous articles that should help here!)