2.2 Preperation and training methods Flashcards
Name the 8 principles of training
-specificity- training should be relevant and appropriate for the individual sport, energy system, muscle fibre and movement pattern
-progression- training demand should gradually increase over time to ensure performer adapts and improves
-overload- training intensity should be above the performers comfort zone to place stress on the body to force an adaption
-variance- training includes a range of exercises and activities to prevent boredom, maintain motivation and limit overuse injuries
-moderation- training must be appropriate for the performer to adapt while maintaining a healthy, balanced lifestyle; if trainings too intense & too freqeunt -> training qaulity decreases, burnout can occur; if training doesn’t overload -> may be no adaptation or improvement
-reversibility- training must be maintained to prevent detorioration in performance. Through injury or off-season, losses in aerobic capacity are rapid and at a slower rate, strength will also decrease
What are the 4 components manipulated to achieve overload
-referred to as the FITT principle
-frequency- how many sessions per week are performed
-intensity- how hard the sessions are
-time- how long the sessions, intervals, sets are
-type- method of training used
Name 3 components to consider when designing a training programme
-test- training intesity will be set based upon results from an appropriate evaluation test- e.g. the multi-stage fitness test for aerobic capacity. Progression can also be monitored by performing mid-programme tests and post-programme tests
-warm-up- training sessions must begin with a warm-up. Pulse raising activity and mobility exercises will prepare the body for exercise and reduce the risk of injury
-cool-down- training sessions must end with a cool-down. Pulse-lowering activity & stretching will prepare body for rest
Name the 3 cycles
Macro-cycle: long-term training plan -> 1-4 years
Meso-cycle: mid-term training plan -> 4-16 weeks
Micro-cycle: short-term training plan -> 1-4 weeks
Definition of principles of training
rules that underpin training programme design to ensure safe & effective fitness adaptation
What is adaptation
physiological change in response to training
Name 3 important asects you should include in a training prograkmme
-evaluation test
-warm up
-cool down
What is specificty
training should be relevant and appropriate for the individual sport, energy system, muscle fibre and movement pattern
What is progression
training demand should gradually increase over time to ensure performer adapts and improves
What is overload
training intensity should be above the performers comfort zone to place stress on the body to force an adaption
What is variance
training includes a range of exercises and activities to prevent boredom, maintain motivation and limit overuse injuries
What is moderation
training must be appropriate for the performer to adapt while maintaining a healthy, balanced lifestyle; if trainings too intense & too freqeunt -> training qaulity decreases, burnout can occur; if training doesn’t overload -> may be no adaptation or improvement
What is reversibility
training must be maintained to prevent detorioration in performance. Through injury or off-season, losses in aerobic capacity are rapid and at a slower rate, strength will also decrease
What is periodisation
the organised division of training into blocks each with a goal and time-frame
What is the preparatory phase
off-season, preseason -> time when general, sports-specific, skill-based fitness is the focus
What are the 3 main seasons within the periodsed year
-preparatory phase
-competitive phase
-transition phase
Describe prepatiry ohase 1
Describe prepatiry phase 2
phase 1: during off season -> conditioning will be undertaken to develop a base to build on in preseason
phase 2: during pre-season porgressive overload is the focus & intensity of training is increased
What is the competitive phase
competition season -> time of year to maintain fitness developed in prepatory phase avoid injury
Describe competitive phase 3
Describe competitive phase 4
phase 3: training load reduces, periods of lower intensity, adequate rest days -> maintain fitness
phase 4: achieve peak performance- tapering undertaken
-2 -> 3 weeks piror to performance -> training loads reduced
What is tapering
maintaining the intensity but decreasing the volume of training by one third to prepare for competition
What is the transition phase
the time of year for active rest and recuperation
-low-intensity aerobic work such as swimming
What is aerobic capacity
ability of the body to inspire, transport & utilise oxygen to perform sustained periods of aerobic activity
What is VO2 max
maximum volume of oxygen inspired, transported & utilised per min during exhaustive exercise
Name the 4 factors affecting VO2 max
-physiological make-up -> greater the efficiency of respiratory system, cardiovascular system and muscle cells to inspire, transport & utilise oxygen -> higher the vo2 max
-age -> from the early 20s, vo2 max declines approximately 1% per year
-gender -> females tend to have a 15-30% lower vo2 max than males from the same group
-training -> aerobic training will increase vo2 max by 10-20%, in ageing performers aerobic training will maintain/ reduce any decline in vo2 max
-training
What is capillarisation
the formation & development of a network of capillaries to a part of the body, increased through aerobic training
What is direct gas analysis
-subject performs continuous exercise at progressive intensities to exhaustion.
-expired air -> captured by a mask with a tube connected to a flow meter & gas analyser
-relative concentration of o2 & co2 in expired air to inspired air are measured
-
Name 3 advantages of direct gas analysis
-direct objective measurement of vo2 max
-accurate, vlaid & reliable measure
-uses different exercises
Name 3 disadvantages of direct gas analysis
-maximal test to exhaustion
-cannot be used with the elderly/ those with health conditions
-access to specialist equipment is required
What is the cooper 12-minute run
subject performs continous running to achieve a maximum distance within 12 mins
-usually performed on a 400m running track with cones placed at intervals
Name 3advantages of the cooper 12-minute run
-good for large groups
-simple and cheap equipment required
-can test yourself
What is a MACRO-CYCLE ?
a LONG-TERM training plan, typically over ONE YEAR, to achieve a long-term goal
What is a MESO-CYCLE ?
a MID-TERM training plan, typically SIX WEEKS, to achieve a mid-term goal
What is a MICRO-CYCLE ?
a SHORT-TERM training plan, typically ONE WEEK, to achieve a short-term goal
What happens in PREPARATORY PHASE 1 ?
-when is it
- when: off-season
what happens:
-general conditioning
- aerobic training
- S & C
What happens in the PREPARATORY PHASE 2 ?
-when: pre-season
what happens:
-training intensity ^
- sport-specific fitness
- training volume reduced
-more competition specific training (matches)
What happens in the COMPETITIVE PHASE 3 ?
-when: during season
what happens:
training load reduces
- lower intensity
- tactics
- game-play
What happens in the COMPETITIVE PHASE 4 ?
-when: 2-3 weeks before main event
what happens:
tapering
- training load gradually reduced
What happens in the TRANSITION PHASE ?
-when:after season, before start of new season
what happens:
-active rest
- low-intensity aerobic work
How does PHYSIOLOGICAL MAKE-UP affect VO2 max ?
-greater the efficiency of body systems to transport, utilise o2 -> ^ vo2 max
-so stronger respiratory muscles, larger heart, sv, co, increased RBCs (from genetics) -> ^ vo2 max
How does AGE affect VO2 max ?
- VO2 max declines after 20 years
- 1% per year
- lower elasticity in hear, blood vessels, lung tissue
-> lower vo2 max
How does GENDER affect VO2 max ?
- females have 15-30% lower VO2 max
- females have more body fat
- smaller lung volume
- lower hb levels
-> lower vo2 max
How does TRAINING affect VO2 max ?
- aerobic training increases vo2 max 20%
- training causes adaptations to heart, lungs, blood -> ^ vo2 max
What are the DISADVANTAGES of the cooper 12-minute run ?
- only a prediction
- bad for elderly
- bad for ppl with health conditions
- not sport specific
What is the QUEEN’S COLLEGE STEP TEST ?
-stepping on & off box for 3 mins
-HR recovery used to predict results
What are the ADVANTAGES of the queen’s college step test ?
- simple and cheap
- HR easily monitored
What are the DISADVANTAGES of the queen’s college step test ?
- only a prediction
- not sport specific
What is the NCF MULTI-STAGE FITNESS TEST ?
- continuous 20m shuttle
- progressive intensities
-results compared to standardised tables
What are the ADVANTAGES of the NCF multi-stage fitness test ?
- large groups
- simple and cheap-
- published tables of VO2 max equivalent
What are the DISADVANTAGES of the NCF multi-stage fitness test ?
- not a measurement
- elderly
- health conditions
- not sport specific
What is KARVONEN’S PRINCIPLE ?
training HR = resting HR + % (HRmax - resting HR)
HR max = (220-age)
Name the 2 ways hear rate can be used as a prediction of training intensity
-heart rate training zones
-karvonens principle
What is CONTINUOUS TRAINING ?
steady-state low-moderate intensity work for a prolonged period of time
e.g. jogging, swimming
Describe the INTENSITY of continuous training ?
low-moderate
60 - 80% of max HR
but with no recovery
What is the DURATION of continuous training ?
20-80 mins
What are the ADVANTAGES of continuous training ?
- improve aerobic capacity
- ## little equipment
What are the DISADVANTAGES of continuous training ?
- boring
- not sport specific
What type of athlete is continous trainning suited to
endurance athletes
What is HIIT ?
repeated bouts of high-intensity work followed by varied recovery times
Describe the INTENSITY of HIIT ? (work intervals)
high, 80 - 95% of max HR
What is the DURATION of HIIT ? (work intervals)
5 secs - 8 mins
Name 3 sporting examples of when HIIT training is used
cycling, running
Name 2 long-term adaptions that occur to respiratiory system after 12 weeks of aerobic training
- stronger respiratory muscles -> increased lung volume & decreased respiratory fatigue
- increased SA of alveoli = increased external gaseous exchange
Name 5 long-term adaptions that occur to cardiovascular system after 12 weeks of aerobic training
- cardiac hypertrophy -> ^ SV, ^ CO due to -> decreased resting, sub-max HR, decreased HR after exercise
- increased elasticity of arterial walls -> ^ vascular shunt efficency
- increased RBC and HB vol -> ^ o2 carried, ^ gas exchange
- capillarisation -> ^ SA for blood flow, ^ gas exchange
Name 4 long-term adaptions that occur to musculo-skeletal system after 12 weeks of aerobic training
- SO muscle fibre hypertrophy -> ^ strength
-^ size and density of mitochondria -> ^ utilisation of O2
-^ store of myoglobin -> ^ storage, transport of o2 -> mitochondria
-^ strength of connective tissue -> decreased risk of injury
Name 3 long-term adaptions that occur to metabolic function after 12 weeks of aerobic training
- ^ activity of aerobic enzymes -> ^ metabolism of fats, glycogen
- decreased fat mass -> ^ lean mass
- decrease insulin resistance -> ^ glucose tolerance
What is STATIC STRENGTH ?
-give example
when force is applied against a resistance without movement occuring
(isometric contraction)
e.g. gymnastics -> handstand
What is DYNAMIC STRENGTH ?
when force is applied against a resistance with movement occuring
(power output)
e.g. triple jump -> hop, step, jump phases
What is MAXIMUM STRENGTH ?
ability to produce maximal amount of ofrce in single muscular contraction
(e.g. 1 RM)
e.g. deadlift -> Olympic weightlifter
What is EXPLOSIVE STRENGTH ?
ability to porduce maximal amount of force in one/ series of muscular contractions
-e.g. driving for interception in netball
What is STRENGTH ENDURANCE ?
ability to sustain repeated muscular contractions over period of time
e.g. -> swimming, rowing
