Republic of the Philippines

Cagayan State University

www.csu.edu.ph

COLLEGE of HUMAN KINETICS

Lesson 10- Fallacies of Training

Introduction
In addition to the proven principles of training there are a number
of popular misconceptions concerning training. These oft-quoted
sayings are not true and have no basis in medical or scientific research
Learning objectives
At the end of the lesson the student must be able to:
1. Understand causes of soreness
2. Learn the CO2 and O2 relevant
3. Discomfort in atletes
Discussion
1. No pain no gain

Serious training is often difficult and sometimes unpleasant, but it

shouldn’t hurt. In fact well prepared athletes often perform difficult
events in a state of euphoria, free of pain and oblivious to discomfort.
Marathon winner sometimes seem to finish full of vitality, while other
appear near collapse.

 Pain is not a natural consequence of exercise or training.

 It is sign of a problem that shouldn’t be ignored.

 During exercise the body produces natural opiates, called

endorphins that can mask discomfort of the effort.

 If an athlete experiences real pain during training, he or she

should back off. If the pain persists, have the problem
evaluated.

Discomfort, on the othe r hand, can accompany difficult aspects of

training, such as heavy lifting, intense interval training, or long
distance work.

Discomfort is a natural consequences of hydrogen ion (acid) build up

that accompanies the anaerobic effort of lifting or intervals, or of
1| P r e p a r e d b y : P r o f . J a y - R B . B a y a n i & P r o f . D a n i e l T .
Casauay
Fa c u l t y , College of Human Kinetics, CSU-Carig
Campus
 Republic of the Philippines
Cagayan State University
www.csu.edu.ph

COLLEGE of HUMAN KINETICS

muscle fatigue, microscopic muscle damage (microtrauma), and
soreness that can come with distance work.

Overload sometimes requires working at the upper limit of strength,

intensity, or endurance and that can be temporarily uncomfortable.
But when exercise results in pain during the activity, it is probably
excessive.

Discomfort that comes 24 hours after exercise is called delayed-

onset muscle soreness (DOMS).

2. You must breakdown muscle to improve and go for burn

Microtrauma sometimes occurs in muscle during vigorous training

and competition, but it isn’t a necessary or even desirable outcome
of training.

Runners exhibit microtrauma at the end of a marathon or after a

downhill running that requires eccentric muscular
contraction(contraction when a muscle is lengthening)

Lengthening contractions have been shown to be a major cause of

muscle soreness, which is associated with muscle trauma, reduced
force output, and several weeks of recovery.

So excessive trauma doesn’t enhance training; weightlifters can

traumatize muscle by overworking with excess weight or
repititions, but that is not necessary step in the development of
strength. Neither pain nor muscle damage is a normal
consequences of training, so you should try to avoid both.

The phrase “go for burn” is often heard among bodybuilders who
do numerous repetitions and sets to build, shape, and define
muscles. The burn they describe is likely due to the increased
acidity associated with elevated levels of lactic acid in the muscle.
While the sensation isn’t dangerous. It isn’t a necessary part of
strength program designed to improve performance in sport
2| P r e p a r e d b y : P r o f . J a y - R B . B a y a n i & P r o f . D a n i e l T .
Casauay
Fa c u l t y , College of Human Kinetics, CSU-Carig
Campus
 Republic of the Philippines
Cagayan State University
www.csu.edu.ph

COLLEGE of HUMAN KINETICS

3. Lactate acid causes muscle soreness

This fallacy has been around for years, even though it lacks any basis in
fact. Although it is true that lactic acid id often produced in contractions
that result in soreness, the lactic acid isn’t the direct cause of the
soreness, why not? lactic acid is cleared from muscle and blood within an
hour of the cessation of exercise, while soreness peaks 24 to 48 hours
after the effort-long after the lactic acid is removed or metabolized.

Delayed-onset muscle soreness follows unfamiliar exercise, vigorous

effort after a long layoff, and lengthening (eccentric) contractions. It is
associated with microtrauma to muscle and connective tissue, swelling or
fluid accumulation (edema), and leakage of substances from the muscle
(e.g., the enzyme creatininekinase). After days or weeks of recovery, the
athlete is effectively inoculated against further soreness. But only from
the activity that caused the initial discomfort. Surprisingly, the inoculation
lasts for several months.

3| P r e p a r e d b y : P r o f . J a y - R B . B a y a n i & P r o f . D a n i e l T .
Casauay
Fa c u l t y , College of Human Kinetics, CSU-Carig
Campus
 Republic of the Philippines
Cagayan State University
www.csu.edu.ph

COLLEGE of HUMAN KINETICS

4. Muscle turns fat (or vice versa)

Does muscle tirn to fat when an atlete stops training? Muscle and fat are
highly specialized tissues, and each has a specific function. Muscle fibers
are composed of long, thin strands of contractile protein that are
designed to exert force. Training increases the size of muscle fibers
(hypertrophy), and detraining reduces their size. Whne training is halted
some fat can be deposited among fibers id energy intake exceeds energy
expenditure; but long thin muscle fibers do not change into fat cells. Fat
cells are spherical blobs designed to store fat. They grow in size when
you store fat cells could never take on the contractile duties of muscle
fibers.

 Intramuscular fat

o A small amount of fat can be stores in endurance trained

muscle fibers, but that fat constitutes less than 0.1 percent
of the body’s total intramuscular fat is the first fat oxidized
during exercise. If the effort continous, additional fat will be
mobilized from adipose tissue deposits (subcutaneous,
abdominal) and transported to the muscle via the
bloodstream (circulation)

5. I ran out of wind

Run too fast for your level of training and you will experience the
sensation of running out of wind, or air. The sensation comes from lungs

4| P r e p a r e d b y : P r o f . J a y - R B . B a y a n i & P r o f . D a n i e l T .
Casauay
Fa c u l t y , College of Human Kinetics, CSU-Carig
Campus
 Republic of the Philippines
Cagayan State University
www.csu.edu.ph

COLLEGE of HUMAN KINETICS

and reflects another discomfort of exertion. However, the sensation is
more likely to be due to an excess of CO2 than lack of O2.

CO2 is produced during the oxidative metabolism of Carbohydrate, and

Co2 is the primarily stimulus that drives respiration. So when CO2 levels
are high, as they are during vigorous effort, they cause distress signals as
the lungs attempt to blow off the excess.

The respiratory system thinks it is more important to rid the body of

excess CO2 than it is to bring in more 02 excess CO2 is a sign that you
have exceeded your lactate threshold and that you are working above the
sustainable level you achieved in the training.

Become familiar with the sensation and what it means; ignore it during a
race and you will soon become exhausted. We will tell you how to use
respiratory and other sensations to gauge your effort and avoid
exhaustion

Enrichment activities
Name: ______________________________________________ Date: _______________

Year and section: _______________________________ Score: ______________

Match each of the following training principles to its definition

1. Readiness
2. Potential
3. Individual response
4. Adaptation
5. Overload
6. Progression
7. Periodization
8. Variation
9. Specificity
10. Regression
11. Moderation
a. Measurable changes taking place over time when
one follows a sensible training program.

5| P r e p a r e d b y : P r o f . J a y - R B . B a y a n i & P r o f . D a n i e l T .
Casauay
Fa c u l t y , College of Human Kinetics, CSU-Carig
Campus
 Republic of the Philippines
Cagayan State University
www.csu.edu.ph

COLLEGE of HUMAN KINETICS

b. Process of dividing training into smaller and
larger sections or cycles, ensuring an appropriate
training stimulus as well as time for recovery.
c. Physical and psychological maturation and the
capability to respond completely to muscular or
fitness training.
d. Loss of training gains due to stoppage in training
or to overtraining.
e. A change in a training routine to prevent
boredom, staleness, or poor performance while
still allowing for recovery.
f. Response to training that can be affect ted by
heredity, maturity, diet, sleep, and other factors.
g. Gradual increase in frequently, intensity, and
time to go from general to specific training and
quantity to quality.
h. Training that is tempered by judgement in
attempt to eliminate overtraining.
i. Training directly related to the desired outcome.
j. Capacity available for improvement.
k. Placing a higher demand on the body by
increasing the size of the load through frequency,
intensity, or time in order to produce measurable
gains.

Determine if the following statements are true or false and circle the
correct answer.

12. T/F If you are not feeling pain during training, then you
are not making any physiological gains
13. T/F You must break down muscle in order to improve
performance.
14. T/F Muscle can turn into fat when you stop working out,
and fat can turn into muscle when you start.
15. T/F Lactic acid is not the direct cause of muscle
soreness.
16. T/F The legendary tale of Milo of Crete is probably true.
6| P r e p a r e d b y : P r o f . J a y - R B . B a y a n i & P r o f . D a n i e l T .
Casauay
Fa c u l t y , College of Human Kinetics, CSU-Carig
Campus
 Republic of the Philippines
Cagayan State University
www.csu.edu.ph

COLLEGE of HUMAN KINETICS

17. T/F Progression and periodization describe the same
principle.
18. T/F Periodization and variation have similar purposes.
19. T/F The cool-down helps clear lactic acid from muscles,
reduce excess epinephrine, and lower body temperature.

Select the correct response(more than one may be correct)

20. Detraining or the cessation of training can lead to

muscle.
a. Atrophy
b. Hypotrophy
c. Hypertrophy
d. Sarcopenia
21. Overtraining can lead to
a. Illness
b. Injury
c. Decreased temperature
d. All of the above
22. No pain no gain: if you feel pain during training you are
a. Getting results
b. Risking injury
c. Causing microtrauma
d. All of the above

Self-Assessment Question
Essay: read the questions and put the answer in space provided

1. Describe how you would include the concept of taper into planning
for a team sport, such as soccer or basketball.
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7| P r e p a r e d b y : P r o f . J a y - R B . B a y a n i & P r o f . D a n i e l T .
Casauay
Fa c u l t y , College of Human Kinetics, CSU-Carig
Campus
 Republic of the Philippines
Cagayan State University
www.csu.edu.ph

COLLEGE of HUMAN KINETICS

____________________________________________________________________
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2. List some ways to assess a young athlete’s potential for success in
a giver sport.

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3. Describe how you could use periodization to ensure an adequate

ratio of work and result in training.
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Note: Enrichment activity and self assessment question, Follow this

outline write the questions and answer in a short bond paper write
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Casauay
Fa c u l t y , College of Human Kinetics, CSU-Carig
Campus
 Republic of the Philippines
Cagayan State University
www.csu.edu.ph

COLLEGE of HUMAN KINETICS

eligibly deduction in score if not. Take a clear photo of it and submit it
to me!

9| P r e p a r e d b y : P r o f . J a y - R B . B a y a n i & P r o f . D a n i e l T .
Casauay
Fa c u l t y , College of Human Kinetics, CSU-Carig
Campus