Chapter 10 - Monitoring and planning a training program Flashcards
U4 AOS2
10.1 - The Design of a training program
Planning a program
Step 1: Data collection and activity analysis
Determine energy systems, fitness components, major muscle gorups & fatiguing factors
10.1 - The Design of a training program
Planning a program
Step 2: Assessment of fitness
- 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
10.1 - The Design of a training program
Planning a program
Step 3: Plan overall training program
- Training principles & methods
Principles: - Frequency
- Intensity
- Time
- Progression
- Specificity
- Individiduality
- Diminishing returns
- Variety
- Maintenance
- Overtraining
Methods: - Continuous
- Interval
- Fartlek
- Circuit
- Resistance
- Flexibility
- Plyometrics
10.1 - The Design of a training program
Planning a program
Step 4: Design each specific training session
- Apply relevant principles
- Include important components
- Warm-up, conditioning & cool-down
10.1 - The Design of a training program
Planning a program
Step 5: Monitor and record training
- Record physiological, psychological & sociocultural data
- Adjust program as necessary
10.1 - The Design of a training program
Planning a program
Activity Analysis
- Collect data for an activity analysis to determine the relative info
- Actual program is speciffically designed to develop physiological capacity of athlete
10.1 - The Design of a training program
Planning a program
Periodisation
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
10.1 - The Design of a training program
Planning a program
Training program matrix
- 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
10.2 - Periodisation of training
Preparatory phase
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
10.2 - Periodisation of training
Preparatory phase
1. General preparatory sub-phase
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
10.2 - Periodisation of training
Preparatory phase
2. Specific preparatory sub-phase
As comp phase approaches training shifts to specific game-related training
* Gradual decrease in volume, increased intensity
* Greater variety
* 2-6 weeks
10.2 - Periodisation of training
Competition phase
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
10.2 - Periodisation of training
Transition phase
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
10.2 - Periodisation of training
Block periodisation (non-linear)
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
10.2 - Periodisation of training
Peaking & tapering
- not possible to remain @ optimum level all year
- aim to be at optimum for comp
- program needs to cater to individual goals
10.2 - Periodisation of training
Peaking & tapering
Peaking
Refers to the planning of training so that an athlete reaches their optimum state of readiness to perform at a particular predetermined time
10.2 - Periodisation of training
Peaking & tapering
Tapering
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
10.2 - Periodisation of training
Peaking & tapering
Tapering benefits
- replensigment of fuel sources
- oppurtunity for psychological refreshment
- heightens enzyme activity
- increase in RBC volume
- Allows for the repair of muscle micro-tears
10.2 - Periodisation of training
Peaking & tapering
Tapering characteristics
- total training volume decreases by 60-90%
- volue of high-intensity training remains high (relative to event)
- level of difficulty is reduced by increasing recovery time
- training frequency is reduced slighly (up to 20%)
- time of taper period is 4-21 days depending on individual
- use a fast decay exponential taper design
- 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
10.3 - Components of an exercise training session
Components
- contents depends on various factors
- examples:
- aim of program
- timing within periodisation
10.3 - Components of an exercise training session
Warm-up phase
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
10.3 - Components of an exercise training session
Phases of a warm-up
- General phase: low-moderate intensity cardiovascular continuous whole body cyc;c exercise to increase HR & blood flow. Lasts 5-10min
- 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
- 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
10.3 - Components of an exercise training session
Warm-up benefits
- 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
10.3 - Components of an exercise training session
Conditiong component
- 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
10.3 - Components of an exercise training session
Conditioning phase
Skill development phase
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
10.3 - Components of an exercise training session
Conditioning phase
Fitness conditioning phase
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
10.3 - Components of an exercise training session
Cool-down phase
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
10.3 - Components of an exercise training session
The need for a cool-down
- 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
10.3 - Components of an exercise training session
The stretching component of a cool-down
- 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
10.3 - Components of an exercise training session
The stretching component of a cool-down
Static stretching
Passive stretching
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
10.3 - Components of an exercise training session
The stretching component of a cool-down
Proprioceptive neuromuscular facilitation (PNF)
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
10.3 - Components of an exercise training session
The stretching component of a cool-down
Slow active stretching
Involves the contraction of opposing muscles to assist in relaxing the target muscles in achiecing its full ROM
10.4 - Strategies to monitor & record training
Physiological, psychological & social training data
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
10.4 - Strategies to monitor & record training
Monitoring and recording strategies
- 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
10.4 - Strategies to monitor & record training
Training diaries
- both subjective & objective
- can use objectove data from drigital tracking
- subjective data like percieved energy levels & environmental factors
10.4 - Strategies to monitor & record training
Training diaries
Benefits
- info on pysiological, sociological & psychological infleunces
- improve goal settin
- increase motivation
- track prgoress
- idenitfy limitaitions to training
- correctly apply porgessive overload
10.4 - Strategies to monitor & record training
Physiological variables
- 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
10.4 - Strategies to monitor & record training
Psychological varaibles
- emotional & motivational variables
- confience levels
- arousal levels
- stress levels
- goal setting
10.4 - Strategies to monitor & record training
Sociological variables
- temp/weather during training
- training duration
- time of training
- place of training
- training members/team mates
10.4 - Strategies to monitor & record training
Digital activity trackers
- 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
10.4 - Strategies to monitor & record training
Digital activity trackers examples
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
10.4 - Strategies to monitor & record training
Digital activity trackers - applications
- 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
