3.3 Optimising training Flashcards
Training threshold
Training threshold is the level of training that puts enough stress on the body systems to induce change and improve performance, yet is safe and does not lead to injury.
Aerobic and anaerobic training zones can be calculated and inform an athlete of their training threshold.
Calculating training zones
Maximal heart rate = 220 - participants age
Aerobic zone = 60-80% of maximal heart rate
Anaerobic zone = 80-90% of maximal heart rate
Circuit training and fitness aims
Circuit training is designed to train different components of fitness.
By altering different aspects of the training, the fitness aim can be determined.
Time - the time to complete each station and the circuit can be altered.
Rest - the period of rest between stations can be altered depending on the participants and fitness aims.
Content - the content of each station can be designed to target different fitness aims.
One rep max
The intensity of weight training is measured in % one rep max.
Fitness aims can be achieved using one rep max.
Strength/power training requires the participant to work at above 70% of their one rep max with a low number of repetitions (approximately three sets of 4–8 reps).
Muscular endurance training requires a participant to work at below 70% of their one rep max with a high number of repetitions (approximately three sets of 12–15 reps)
Warm up
A warm up routine should be completed at the start of a training session to increase muscle extension and joint range of motion.
Training sessions should be at an appropriate level to avoid overtraining.
The type of training should be relevant to the goals of the performer.
The exercise intensity should be at the correct level.
Appropriate equipment
Appropriate clothing and footwear should be worn.
Footwear should provide enough protection and support.
Clothing should allow for the full range of motion required.
Taping, hydration and stretching
Performers with existing injuries should make use of taping/bracing to support weakness.
Hydration should be maintained to ensure that fluids lost through sweating are replaced.
Overstretching, and bouncing during stretches, should be avoided.
Overstretching can occur when muscles are stretched beyond normal limits, or when the same stretch is repeated too many times.
When muscles are bounced into and out of a stretch very quickly this results in a jerky movement; stretching movements should be smooth and gradual.
Recovery
Recovery should be allowed between training sessions.
A cool down routine should be carried out at the end of a session.
There must be enough time for rest between sessions.
High altitude training
High altitude training is a technique that can improve performance in aerobic activities.
Training at altitude means carrying out training activities in places that are 2000 m or more above sea level.
Advantages - At altitude, the concentration of oxygen in the air is lower than it is at sea level.
Less oxygen enters the blood of a performer as they train, reducing blood oxygen concentration.
The body of the performer compensates for the decrease in oxygen by increasing the production of red blood cells.
When the performer returns to sea level, where air oxygen levels are higher, their blood can carry more oxygen than normal, aiding performance.
Evaluating high altitude training
While altitude training can bring the aerobic benefits described above, the extent to which it benefits individual performers may vary.
Some of the limitations of altitude training include:
Altitude training is of no benefit to performers in anaerobic disciplines.
Most performers need to travel in order to train at altitude; this may disrupt a training routine.
Training at altitude is very challenging, and many athletes end up training less than they might do at sea level, so fitness may be lost.
Some performers suffer from altitude sickness.
Red blood cell count returns to normal within a few weeks of returning to low altitudes, so the benefits are short-lived.
Seasonal aspects of training
Pre-season/preparation - During this season performers often focus on overall aerobic fitness as well as specific fitness goals.
Competition/peak/playing season - Performers should be at the peak of fitness during this season, so their aim will be to maintain fitness levels and work on specific skills.
Might include - Recovery after competition, Strength training Sport-specific skills training.
Post-season/transition - During this season performers can take time to rest and recover from the peak season, while still maintaining some level of fitness.
This prevents loss of motivation due to overtraining and fatigue.
Performers can recover from injury.
The fitness gained from pre- and peak season training does not drop too low.
Might involve - Low intensity aerobic training, Maintaining flexibility
Warm up and cool down
Warming up and cooling down routines are an important part of any training session.
Both routines need to include specific types of activity to bring about changes in the body.
A warming up routine should be carried out before training to prepare the body for exercise and optimise performance.
Cooling down activities are also very important, aiding recovery from exercise and returning the body to a resting state.
Warm up routine
Gradual pulse raiser - Gentle activity that increases heart rate.
Increases oxygen, supply to working muscles and Raises body temperature.
Stretching - Dynamic stretching of relevant muscles.
Increases range of motion at the joints, Increases the ease with which muscles can be extended and Reduces risk of injury.
Skill-based practice - Activities that rehearse relevant skills.
Increases effort towards competition levels, Specific movements are practiced before competing, Allows movements to be practiced through the whole range of motion.
Mental preparation - Activities that increase focus and arousal.
Allows psychological preparation, Raise arousal levels to a helpful state to improve performance.
Cool down routine
Maintenance of elevated breathing and heart rate - Gentle activity that keeps the breathing and heart rate raised above normal levels.
High blood flow to muscles is maintained, allowing the removal of waste products such as lactic acid and CO2.
Gradual reduction in intensity - The intensity level is decreased gradually.
Heart and breathing rate gradually decrease and Body recovers.
Stretching - Static stretching during which relevant muscle stretches are held for a short time.
Blood flow is increased, aiding recovery, Delayed onset muscle soreness (DOMS) is prevented, Performers are better prepared for future training.
