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Physical Education > Chapter 10 - Monitoring and planning a training program > Flashcards

Chapter 10 - Monitoring and planning a training program Flashcards

U4 AOS2

1
Q

10.1 - The Design of a training program

Planning a program

Step 1: Data collection and activity analysis

A

Determine energy systems, fitness components, major muscle gorups & fatiguing factors

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2
Q

10.1 - The Design of a training program

Planning a program

Step 2: Assessment of fitness

A
  • Identify strengths and weaknesses
  • Consider aims/protocals & reliability/validity of tests
  • Include a pAR-Q and informed consent
  • Suitable tests bassed off activity analysis
    • Identify aims/objectives based on physiological, psychological & sociocultural perspectives
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3
Q

10.1 - The Design of a training program

Planning a program

Step 3: Plan overall training program

A
  • Training principles & methods
    Principles:
  • Frequency
  • Intensity
  • Time
  • Progression
  • Specificity
  • Individiduality
  • Diminishing returns
  • Variety
  • Maintenance
  • Overtraining
    Methods:
  • Continuous
  • Interval
  • Fartlek
  • Circuit
  • Resistance
  • Flexibility
  • Plyometrics
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4
Q

10.1 - The Design of a training program

Planning a program

Step 4: Design each specific training session

A
  • Apply relevant principles
  • Include important components
  • Warm-up, conditioning & cool-down
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5
Q

10.1 - The Design of a training program

Planning a program

Step 5: Monitor and record training

A
  • Record physiological, psychological & sociocultural data
  • Adjust program as necessary
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6
Q

10.1 - The Design of a training program

Planning a program

Activity Analysis

A
  • Collect data for an activity analysis to determine the relative info
  • Actual program is speciffically designed to develop physiological capacity of athlete
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7
Q

10.1 - The Design of a training program

Planning a program

Periodisation

A

Periodisation: process of dividing annual training program into manageable phases w/ each designed to target a goal in a designated period
* success depends on this

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8
Q

10.1 - The Design of a training program

Planning a program

Training program matrix

A
  • Before implementing a program a matrix is made
  • Includes all methods & sessions
  • Sets dates for acheiving goals
  • basis for assigning the specific phases
    General Preparatory phase: develops a fitness foundation for the pre-competition phase, which involves increasing intensity.
  • Reach peak fitness in readiness for comp
    Transition phase: essential link between end of comp & beginning of preparatory phase
  • oppurtunity or physiological & psychological recovery through a reduced load
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9
Q
A
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10
Q

10.2 - Periodisation of training

Preparatory phase

A

1st phase in a yearly training program. The major objective is to provide a suitable fitness & skill pase
* 2-4 months
* Foundation for all subsequent training
* 2 sub-phases

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11
Q

10.2 - Periodisation of training

Preparatory phase

1. General preparatory sub-phase

A

Obtaining a general fitness base & developing sport specific physiological requirements
* Strength building exercises
* Emphasis on maximising the capacities of energy systems
* Fitness testing & skill correction are the focus
* High volume, low intensity
* 4-10 weeks

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12
Q

10.2 - Periodisation of training

Preparatory phase

2. Specific preparatory sub-phase

A

As comp phase approaches training shifts to specific game-related training
* Gradual decrease in volume, increased intensity
* Greater variety
* 2-6 weeks

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13
Q

10.2 - Periodisation of training

Competition phase

A

Emphasis is on maintaining fitness & skill level developed during prep phase & further developing & refining strategies, tactics & game plans
* increased intensity & continue to adjust volume
* taper period allows for recovery & to reduce residual fatigue for subsequent comp @ the end
* due to comp demands it is carefully planned - allow recovery to ensure physiological and psychological peak for game day
* 4-6 months
* sessions earlier in the week shound be longer and/or more intense

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14
Q

10.2 - Periodisation of training

Transition phase

A

Designed to provide the athlete with a break from the physiological & psychological demands of competition & training. The aim is for an athlete to remain reasonably active through participation in recreational & low-intensity activity
* balance between recovery & maintenance of training
* chronic adaptations cant reverse
* begins with a short period of active rest & little formal training
* then inreases to recreational & low-intensity activites/training
* diet should be monitored
* 6-12 weeks

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15
Q

10.2 - Periodisation of training

Block periodisation (non-linear)

A

Involves designing a training prgram w/ highly specific, targeted blocks of work.
General principles apply:
* each block focuses on a small number of targeted fitness components and/or skill
* length of each block is 2-14 weeks - allows for chronic adaptations w/o too much fatigue
* small number of blocks
* each block is sequenced consecutively for optimal performance
* allows for preperation for multiple events in the year
* variation in the levels of imposed stress stimulate more rapid adaptations

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16
Q

10.2 - Periodisation of training

Peaking & tapering

A
  • not possible to remain @ optimum level all year
  • aim to be at optimum for comp
  • program needs to cater to individual goals
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17
Q

10.2 - Periodisation of training

Peaking & tapering

Peaking

A

Refers to the planning of training so that an athlete reaches their optimum state of readiness to perform at a particular predetermined time

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18
Q

10.2 - Periodisation of training

Peaking & tapering

Tapering

A

A reduction in training that allows the athlete time for extra recovery & for their energy systems to be fully restored
* important for periodisation
* intense training periods can have a negative impact on performance capacity - reduced through tapering
* reduction in quantity, intensity is maintained

19
Q

10.2 - Periodisation of training

Peaking & tapering

Tapering benefits

A
  • replensigment of fuel sources
  • oppurtunity for psychological refreshment
  • heightens enzyme activity
  • increase in RBC volume
  • Allows for the repair of muscle micro-tears
20
Q

10.2 - Periodisation of training

Peaking & tapering

Tapering characteristics

A
  1. total training volume decreases by 60-90%
  2. volue of high-intensity training remains high (relative to event)
  3. level of difficulty is reduced by increasing recovery time
  4. training frequency is reduced slighly (up to 20%)
  5. time of taper period is 4-21 days depending on individual
  6. use a fast decay exponential taper design
  7. activites performed during taper are specific to competition demands
    Fast decay exponential taper: involves reducing the training load progressively, with a greater reduction at the beginning of the taper & sustaining the low training load
21
Q

10.3 - Components of an exercise training session

Components

A
  • contents depends on various factors
  • examples:
  • aim of program
  • timing within periodisation
22
Q

10.3 - Components of an exercise training session

Warm-up phase

A

Activities & exercise undertaken at the beginning of a training session that are designed to prepare the body both physiologivally & psychologically for the conditioning phase.
* increases HR, blood flow & musle temp
* body transitions from rest to higher physiological demands in conditioning phase
* harder the conditionng phase, the more intense the warm-up
* consists of movements that mimic muscle actions required during conditioning
* prepares respiratory, cadiovascular & muscular systems

23
Q

10.3 - Components of an exercise training session

Phases of a warm-up

A
  1. General phase: low-moderate intensity cardiovascular continuous whole body cyc;c exercise to increase HR & blood flow. Lasts 5-10min
  2. Dynamic range of movement phase: dynamic stretching appropriately selected to target specific muscles & joints to be used. Aim is to loosen & increase the mobility of joints, muscles & connective tissue
  3. Sport/activity specific phase: activities involving agility, speed, acceleration & sport specific skills. Prepares the body for intensity required later & increases neuromuscular efficiency & consequently the speed of muscle response.
    * detrimental if body raises more than 2º
    * time between warm-up & conditioning s less than 15min
24
Q

10.3 - Components of an exercise training session

Warm-up benefits

A
  • increased blood flow to muscles - increases muscle temp & fibre elasticity, allowing more forceful contractions & relaxation. Increases ROM and reduces injury risk
  • increases HR & vasodilation - greater O2 delievery
  • increased enzyme activity - faster fuel breakdown & energy release
  • increased RR & pulmonary diffusion
  • increased availability of O2
25
Q

10.3 - Components of an exercise training session

Conditiong component

A
  • 2 phases - skill development & fitness conditioning
  • nature of sport determines allocation of time to each phase
  • application of specific training based of activity analysis data
  • focus on improving fitness components, energy systems, muscle groups & motor skill
26
Q

10.3 - Components of an exercise training session

Conditioning phase

Skill development phase

A

Includes activites designed to develop and/or provide practice of skills, game plans, tactics & strategies
* can precede or follow fitness conditioning phase
- prior - athlees are less fatigues, more alert/focused
- after - athletes are experiencing fatigue, like in a game

27
Q

10.3 - Components of an exercise training session

Conditioning phase

Fitness conditioning phase

A

Part of a training session that focuses on the development and/or maintenance of specific fitness components, muscle groups & energy systems
* for optimum effectiveness theres an order of priority for development of fitness:
1. speed - fatigue levels are low
2. strength & power - fatigue is relatively low
3. aerobic & muscular endurance

28
Q

10.3 - Components of an exercise training session

Cool-down phase

A

Low-intensity activity completed at the end of an exercise bout that allowsthe body to recover by maintaining an elevated blood flow to the muscles & preventing venous pooling, gradually returning the body to its resting physiological state.
- intensity should gradually decline @ the end of the session - approx the same intensity & duration as the warm up
- activities should replicate that of the conditioning component
- incorporate static or PNF stretching

29
Q

10.3 - Components of an exercise training session

The need for a cool-down

A
  • major physiological rationale is preventing venous pooling, removing metabolic waste products & reducing DOMS
  • after strenous exercise the heart continues pumping blood rapidly for a short period - if athletes stop exercising altogether muscles stop contracting and & help to propel blood back to the heart
  • venous pooling results in a decreased veous return to the heart - results in less blood being re-oxygenated & less by-products removed
  • aim is to bring body back to resting levels efficiently
    Venous pooling: an accumulation of blood in the veins in inactive muscles following activity
30
Q

10.3 - Components of an exercise training session

The stretching component of a cool-down

A
  • should occur at the end of the cool-down
  • improves muscle flexibility & reduces soreness/stiffness
  • will gain the most benefit from strecthing when muscles are still warm & ligaments/joints are still elastic
  • more static in nature
31
Q

10.3 - Components of an exercise training session

The stretching component of a cool-down

Static stretching
Passive stretching

A

Static stretching: involves taking the joint to its full ROM that is comfortably tolerated & holding for a minimum of 10sec
* stretch reflex relaxes muscles & maintains or increases flexibility of joints
Passive stretching: involves the muscle relaxing with the use of an external force to assist in achieving the stretch

32
Q

10.3 - Components of an exercise training session

The stretching component of a cool-down

Proprioceptive neuromuscular facilitation (PNF)

A

Involves fully lengthening the muscle & isometrically contracting against a resistance for a period before stretching again
* repeated until a full stretch is. achieved
* based of reciprocal inhibition

33
Q

10.3 - Components of an exercise training session

The stretching component of a cool-down

Slow active stretching

A

Involves the contraction of opposing muscles to assist in relaxing the target muscles in achiecing its full ROM

34
Q

10.4 - Strategies to monitor & record training

Physiological, psychological & social training data

A

Phsyiological: provides info about the boyd’s physical functioing in respose to training
Psychological: provides the athlete with an understanding of their mental readiness & mental capacity to train and perform: thoughts, feelings, & cognitive characteristics that affect behaviour
Social: provides context about the broader social, cultural & environemtal factors that contribute to an athletes performance

35
Q

10.4 - Strategies to monitor & record training

Monitoring and recording strategies

A
  • provides an understanding of how hard an athlete is working paralled to how they cope physiologically, pshycologicall & socially
  • info gathered us used to monitor program & to apply peaking & tapering
  • data should be easily interpreted & practical
36
Q

10.4 - Strategies to monitor & record training

Training diaries

A
  • both subjective & objective
  • can use objectove data from drigital tracking
  • subjective data like percieved energy levels & environmental factors
37
Q

10.4 - Strategies to monitor & record training

Training diaries

Benefits

A
  • info on pysiological, sociological & psychological infleunces
  • improve goal settin
  • increase motivation
  • track prgoress
  • idenitfy limitaitions to training
  • correctly apply porgessive overload
38
Q

10.4 - Strategies to monitor & record training

Physiological variables

A
  • energy level (RPE) during exercise
  • HR responses
  • muscle soreness
  • sleep patterns
  • nutrition
  • RR
  • perspiration level
    RPE (a rating of perceived exertion): a subjective rating of how the athlete feels tey are working. It is a numerical scale from 6-20, with 6 being no feeling of exertion and 20 being extremly hard.
    13-14 is classified as moderate inensity & 15-16 is vigorous
39
Q

10.4 - Strategies to monitor & record training

Psychological varaibles

A
  • emotional & motivational variables
  • confience levels
  • arousal levels
  • stress levels
  • goal setting
40
Q

10.4 - Strategies to monitor & record training

Sociological variables

A
  • temp/weather during training
  • training duration
  • time of training
  • place of training
  • training members/team mates
41
Q

10.4 - Strategies to monitor & record training

Digital activity trackers

A
  • data transmission from sensors provide athletes & teams w/ increased ability to reach peak fitness
  • systems collect micromovements & transfer them into algorithms privuding metrics for activity analysis
  • can make calculated decisions based upon following parameters:
    • movement patterns
    • intensity
    • velcoity
    • player loads
    • distance covered
    • acceleration
    • efforts of force from the body
      Real time: mean the data is processed straight away and is available virtuallu immediately as a feedback source
  • highly accurate & info is transmitted in real time for immediate analysis
  • selecting appropriate tracker depends on parameters needed
42
Q

10.4 - Strategies to monitor & record training

Digital activity trackers examples

A

Accelerometers: an instument for measuring the rate that an athlete changes velocity
Gyroscope: a sensory device that explores the direction of gravity & determines the position of an athlete
Magnetometer: measures the direction & strength of magnetic field

43
Q

10.4 - Strategies to monitor & record training

Digital activity trackers - applications

A
  • allows for enhanced, holistic monitoring of training
  • increases awareness of influences on training
  • able to display, record, & provide more historical info
  • allow for training goals to be set
  • act like digital training diaries

Physical Education (5 decks)

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