1. Training as a type of stress; concepts of stress, homeostasis, allostasis, heterostasis; influence of the autonomous nervous system and hormones
2. Short-, middle-, long-term adaptation
3. Overtraining, hormones, autonomous nervous system
4. Classification of sports
5. History of training methods
6. Major differences in training between men and women
7. Principles of training: overloading, progression, variability, reversibility, specificity, individualization
1. Means and methods of endurance training
2. Classification of types of continuous work (continuous, progressive, short-fast, fartlek [speedplay], long duration, ultra-endurance)
3. Classification of types of interval work (interval training, intermittent, fractionated, repeated sets; high intensity interval training [HIIT])
4. Training methods aims (physiological, technical, psychological) and diverse combinations thereof
5. Combination of training methods in the weekly microcycle; overview of periodization for endurance sports
6. Limiting factors and quality to be developed in endurance sports based on duration
7. Endurance training in acyclic sports
8. Endurance training in children; priority objectives and attitudes; avoiding early specialization
Strength and speed
1. General introduction to muscle strengthening
2. Strength and speed: scientific language and technical glossary
3. Basic concepts in strength, power, speed, rapidity, acceleration
4. Classification of expression of strength according to training methodology
5. Means and methods of strength and speed training in acyclical and cyclical sports
6. Functional training, balance training, core training
7. Intermittent strength methods: variants and applications
8. Overview of improvement in muscle strengthening and speed in team sports
9. Overview of nontraditional training, e.g., breathing gymnastics
10. Overview of periodization in power sports
11. Strength training in youth and adults: methodological similarities and differences
12. Basic didactics in the use of overloading: squat test, basic exercises, Olympic weightlifting
13. Basic techniques for warm-up in power sports. Difference between training and competition
Prerequisites for admission
No previous knowledge required.
Lessons are held via frontal lectures in the lecture hall with the aid of a computer and multimedia support.
1. Arcelli E.: "Che cos'è l'allenamento" - Sperling & Kupfer; Milano, 1990.
2. Weineck J.: "L'allenamento ottimale" - Calzetti-Mariucci; Perugia, 2009
3. La Torre A.et al.: "Allenare per vincere" - SDS edizioni, Roma 2016
1. Alberti G., Garufi M., Silvaggi N.:"L'allenamento della forza a bassa velocità: il metodo della serie lenta a scalare" Calzetti e Mariucci Editori, luglio 2012
2. Alberti G.: "Rivalutazione della ginnastica respiratoria a scuola" Franco Angeli Editore, 2016.
3. Bellotti P., Zanon S.: "Storia del concetto di allenamento" - Calzetti-Mariucci; Perugia, 2009.
4. Bompa T.O., Buzzichelli C.: "Periodizzazione dell'allenamento sportivo" - Calzetti-Mariucci, Perugia, 2017.
5. Bompa T. e Carrera M.: "Conditioning Young Athletes" - Human Kinetic, Champaign, 2000
6. Ferlito A., Evangelista P.: "Project Strenght", Project Editions, 2016
7. Neri E., Evangelista P.: "Project Calisthenics", Project Editions, 2018
Reference material mentioned during lectures will be uploaded on the Ariel portal.
Assessment methods and Criteria
Written exam, 1.5 hours allowed. The questions will cover the entire course content. Students will select one question from among the three on each topic (one for Strength and one for Endurance). The final grade is expressed in 30/30 points and based on the mean of the grades for the exams on Strength, and Endurance.