Exercise Physiology B Flashcards
What does Periodisation assist in?
avioding staleness, overtraining and burnout, promotes higher levels of enthusiasm and minimised likelihood of injury.
What does resistance training improve?
Body composition, balance, psychological wellbeing, dynamic stability and preserves functional capacity
Manipulation of what determines weight training type?
Repetitions, sets, %1RM and recovery- Muscle fibres are recruited according to intensity levels
2: conditioning
represents the main body of the training session and can include a fitness and skill development component
What are the weight training types?
Local Muscular Endurance, Hypertrophy, Strength and Power
Resistance Trainings Aim
To build muscle strength, power and/or Local Muscular Endurance
Competition Phase - pre competition phase (aim)
to reach peak match condition
2:Competition Phase - pre competiton phase
- match specific tactics, intensities and duration focus
- Specificity is crucial
- Continue to develop mental skills
- Intensity of training increase and volume decreases
- Recovery between sessions essential
- Play trial games
2: competition phase - competition (aim)
Fitness is maintained and is dependent of individuality
2: conditioning- is determined by what?
Nature of the sport
Phase of the season
Fitness phase
Skill development phase
2: competition phase - competition
- Players at optimal level of skill and fitness
- focus of psychological and tactical preperation
- recovery sessions critical
- Constant taper and peak are critical in player in-season recovery
- variation
Periodisation - definition
is the planning, well in advance, of training variables to achieve optimal performace at the most crucial times.
involves varying the volume and intensity of training
3: cool-down (aim)
- Involves the gradual reduction in intensity of exercise to assist the body in recovery.
- Intensity and duration should mimic that of the warm-up
- static not dynamic
3 parts of the cool-down
1- gentle movement and breathing
2- Rehydration and refuelling
3- static stretching
1- gentle movement and breathing
-Prevents venous blood pooling and assists in waste removal
-Repairs muscles, ligaments and tendons due to circulation
2- Rehydration and refuelling
restores energy and fluid levels to pre-exercise levels whilst repairing muscles
3- static stretching
reduces muscle tension and increases muscle relaxation
tapering
involves decreasing the volume of traininng whilst maintaining or increasing intensity
How long does a taper last?
4-28 days
Peaking
is a temporary training state which allows for the athlete to perform at their optimal level
it puts athletes in an Ideal Performance State (IPS) or ‘the zone’
What does tapering do for the athlete?
prepares the athlete to be injury-free, physically and mentally fresh
Characteristics of the athlete peaking
Physiological
Psychological
tactical & technical
Warm-up aim
Designed to prepare the body physiologically and psychologically for the work period
Should last 8-10 minutes
Warm-up may be adjusted depending on what?
-Age and ability
-Weather consitions
-Demands of conditioning phase
Physiologically, the warm-up….
- Increases HR and dialation of blodd vessels
- Increases blood flow to muscles
- Increases core and muscle temperature
- Increases RR, allowing increased Oxygen to working muscles
Prepartory Phase- specific prep phase
- Develop game specific fitness, skills and strategies
- May have to be personalised
- Reduced training volume with increased intensity
- HIIT, Plyometrics, resistance, flexibility and agility training
- appropriate mental skills developed
Nutrition for recovery
It takes at least 24 Hours for glycogen replenishment after heavy endurance work
-1g/kg of high GI CHO 30 minutes after
-At least 7-10g/kg of CHO over next 12 Hours
-Consume Fluid which equates to 1.5*L Weight lodd
-Consume protein for muscle restoration and insulin release
Prepatory Phase- general Prep Phase
-Training is desgined to build aerobic base and skill level
-Fitness testing is used
-Continuous, Interval and Fartlek training used
- High volume training with medium-low intensity
Prepatory Phase lasts…
Between 6-12 weeks
Psychologically, the warm-up…
- Increases arousal levels
- Increases concentration and mentally prepare
