Lecture 16 Flashcards
GTO =
Gotov k Trud i Oborone
GTO:
- prepared for work and defense
- improve physical abilities and health
Compare PE programs with GTO and for Canada/Sweden:
- GTO: PE curriculum designed to prepare students for GTO
- Canada/Sweden: improve fitness, reducing weight etc. (no specific guidelines)
5 levels of GTO:
- brave & agile (10-13 years)
- rising sports generation (14-15)
- strength & courage (16-18)
- physical perfection (M: 19-39, W: 19-34)
- vigour & health (M: 40-60, W: 35-55)
LTAD looks to develop ____ ____.
physical literacy
Physical literacy:
by mastering fundamental movement skills, children will find it easier to learn fundamental sport skills
LTAD stages:
- active start: 0-6 years
- FUNdamental: G: 6-8, B: 6-9
- learn to train: G: 8-11, B: 9-12
- train to train: G: 11-15, B: 12-16
- train to compete: G: 15-21, B: 16-23
- train to win: G: 18+, B: 19+
- active for life: any age
Curriculum:
course of education and experiences to facilitate success
2 types of curriculum:
- formal (planned)
- informal (unplanned)
3 components of sport/PA curriculum:
- motor skill
- physical fitness
- mental/psychological
2 types of motor skills:
- basic
- specific
Psychological includes:
- motivational climate
- mental toughness
- tactical
3 key stages in motor skill and physical fitness:
- brain maturational age
- peak height velocity
- peak weight velocity
Different regions of brain mature at…
different chronological ages (4-21y)
What regions of the brain are developed early (~4-9y)?
- motor
- sensory
- taste
- smell
- vision
What regions of the brain are developed in the middle (~9-14y)?
- spatial orientation
- speech
- language development
- attention
What regions of the brain are developed late (~14-21y)?
- executive function
- attention
- motor coordination
Peak height velocity in girls:
12 +/- 1 years old
Peak height velocity in boys:
14 +/- 1 years old
Peak height velocity is characterized by:
- growth of bones
- change in posture
- possible loss of flexibility
- ability to increase left ventricular chamber size (stroke volume) after PHV
Which growth of bones specifically with PHV?
- long bones
- thorax/ribcage
How does posture change with PHV?
development of adult spinal curvature coincides with PHV
Why is there possible loss of flexibility with PHV?
rate of growth of long bones exceeds addition of sacromeres in series
PHV requires…
modification of neuromotor fitness
Peak weight velocity is associated with increase in:
- muscle mass
- muscle strength with increased number of sacromeres in parallel
Peak weight velocity is associated with no natural increase in:
- muscle power
- muscular endurance
Objectives for < or equal to 5 years old:
basic motor movements
Objectives for ages 6-9 (grades 1-3):
basic motor skills
Objectives for ages 9-12 (girls), 9-13 (boys) (grades 3-6):
- basic motor skills
- inc. agility and speed
Objectives for ages 12-15 (girls), 14-16 (boys) (grades 7-9 G, grades 8-10 B):
- specific motor skills
- physical fitness (flexibility, muscular endurance, power, anaerobic fitness)
- puberty; PHV and PWV
Objectives for ages 15-18 (girls), 17-19 (boys) (grades 10-12 G, grades 11-univ B):
- specific motor skills
- physical fitness (add strength and aerobic fitness)
- maturation of region of brain responsible for motor coordination
Objectives for ages > 18 (university):
- specific motor skills
- physical fitness (all)
- tactics
- maturation of region of brain responsible for motor coordination
Training is a ____-term process.
long
Optimization of ____ ____ and _____ ____ require multiple years of training.
- motor skill
- physical fitness
Considering training is a long-term process, we need to prioritize ______ movements and fitness qualities.
fundamental
Skipping steps when training ….
impairs overall development
Training age:
number of years experience with training
Training age is specific to _____ ____. Ex.:
- training type
- sport training age
- resistance exercise training age
Training age reduces _____.
adaptability
As training age increases:
- greater emphasis on training quality
- lesser emphasis on training quantity
Rate of improvement _____ with _____ training age.
- decreases
- increased
Diminishing returns:
- methods to elicit adaptations become less effective with increased training age
- same training stimulus = dec. adaptation
How to address diminishing returns:
- appropriate stimulus to target adaptations
- periodic needs assessment
Training age: volume vs intensity study with rowers found:
- Novice did better with high reps
- Varsity did better with high load
- novice showed most improvement overall (low training age)
Advanced strategy to increase training intensity with resistance exercise:
PAP
PAP =
postactivation potentiation
PAP:
- increase in muscle force and/or power as a result of previous maximal muscle actions
- immediate effect
- acute effect
- short term effect
Immediate effect (advanced resistance exercise strategies):
- order of exercises
- wave loading
Order of exercises:
- low training age: ballistic before non-ballistic
- high training age: non-ballistic before ballistic (greater power output)
Acute effect (advanced resistance exercise strategies):
- multiple training sessions
- twice daily training
Why multiple training sessions?
muscle power is greater 4-5 hours following resistance exercise
Example of twice daily training:
- AM: no-ballistic, PM: ballistic
- AM: resistance training: PM: sprint/jump/throws training (track & field athletes)
Short term effect (advanced resistance exercise strategies):
- concentrated loading
- block of training used to “shock” body to elicit adaptation
- 1-2 weeks of moderate volume and very high intensity
- performed 1 or 2 times per year
1-2 weeks of moderate volume & very high intensity:
- may use novel exercises (plyometric exercises)
- may have high frequency
Short term effect of PAP performed ____ times per year.
1 or 2
What training age do advanced resistance exercise strategies apply to?
- moderate to high
- immediate effect: 1-2 years training age
- acute effect: > 3-4 years training age
- short term effect: > 4-5 years training age
We should not use advanced resistance exercise strategies unless ______.
necessary
Advanced strategies for metabolic:
- glycogen depleted training
- greater stress to aerobic metabolic system
- adaptations are elicited with lower training volume and/or intensity
- eliciting glycogen depletion
Eliciting glycogen depletion:
- lower carbohydrate intake (not always recommended)
- order of strength and endurance training
Train _____ and _____ ____ concurrently.
- strength
- muscular endurance
Example of training strength and muscular endurance concurrently with back squat:
- back squat 95% 1RM/1*3
- back squat 75% 1RM/8*2
Example of training strength and muscular endurance concurrently with back squat and lunge:
- back squat 90% 1RM/3*3
- lunge 75% 1RM/10*2
Example of training strength and muscular endurance concurrently with pull up and rear deltoid raise:
- pull up 90% 1RM/3*5
- rear deltoid raise 75% 1RM/10*3
Overtraining:
accumulation of training and/or non-training stresses resulting in long term staleness or decrement in performance
Overtraining may be accompanied by…
- physiological symptoms
- psychological symptoms
Overtraining may result in…
severe health-related consequences
Overreaching:
accumulation of training and/or non-training stresses resulting in short-term impairment in performance
2 types of overreaching:
- non-functional
- functional
Non-functional overreaching:
- unplanned
- short-term impairment in performance is not expected
Functional overreaching:
- planned
- short-term impairment in performance is desired
High intensity overtraining resulted in:
- no decrease 1 RM
- no decrease vertical jump
- speed-related performance impaired
- decreased vertical jump
_____ was not elicited in studies discussed. Participants were ______.
- overtraining
- overreached
______ training protocols are required to elicit ______ in performance.
- extreme
- decrements
_____ - related performance is the most susceptible to excessive ______, _____ and/or _____.
- speed
- volume
- intensity
- frequency
_____ - related performance is more robust.
strength
Functional overreaching is a block of training designed to stimulate _____ of individuals with ___ training age. “_____”.
- adaptations
- high
- intensification
Functional overreaching in Soviet literature:
- shock training
- shock methods
Methods of functional overreaching:
- novel exercises (eg. plyometrics)
- low-moderate volume, very high intensity
- high frequency, very high intensity
Length of functional overreaching & periodization block:
2-4 microcycles
Functional overreaching and periodization is performed ___ times per macrocycle.
1-2
Response to overreaching is _____:
- individual
- personalize FITT parameters
- monitor response
Why does overreaching occur?
- accumulation of fatigue
- fatigue effects exceed fitness effects
- performance is decreased until recovery from fatigue
Consequences of functional overreaching:
- functional overreaching microcycles are followed by recovery microcycles
- delayed training effect (improved fitness/performance) observed following recovery microcycles
Consequences of non-functional overreaching:
- inability to sustain volume, intensity and/or frequency (forced recovery)
- injury
Overreaching does not equal ______.
overtraining
Overreaching is the result of accumulation of _____.
fatigue
In overreaching, fatigue _____ impacts performance.
negatively
In overreaching, fatigue subsides within ____ weeks.
1-8
Overtraining is the result of ______ to training.
maladaptations
Overtraining has chronic, excessive ____ that affects physiological systems including:
- stress
- immune
- neural
- endocrine
- muscular
- cardiac
Type A immune maladaptation:
- symptoms resemble Addison’s disease
- autoimmune disorder affecting adrenal glands
Type B immune maladaptation:
- symptoms resemble Basedow’s disease (aka Graves’ disease)
- autoimmune disorder affecting thyroid gland
Neuroendocrine control:
- catecholamines facilitate exercise performance
- stimulate sympathetic nervous system
Catecholamines effect on SNS:
- increase HR, BP, respiration
- increase metabolism, release glucose and free fatty acids into blood
- direct blood flow through vasodilation and vasoconstriction
- activate Na K ATPase pump
Stage 1 of neuroendocrine maladaptation:
- increase catecholamine release
- adrenergic receptors decrease sensitivity to catecholamines (downregulation)
- catecholamine release increases again
- adrenergic receptors further decrease sensitivity to catecholamines
Stage 2 (hypothesized) of neuroendocrine maladaptation:
adrenal fatigue
Adrenal fatigue:
adrenal glands no longer able to release catecholamines
Skeletal muscle maladaptation:
- inhibition of skeletal muscle growth
- increase muscle protein degradation
Inhibition of skeletal muscle growth prevents _____ _____.
muscle hypertrophy
Increased muscle protein degradation leads to…
muscle atrophy
Maladaptations associated with overtraining require _____ _____ _____.
constant prolonged stress
Stress is likely from both _____ and _____ sources.
- physical
- psychological
Overtraining is likely the result of _____ _____ of training.
multiple years
Overtraining results in maladaptations similar to some _____/______.
diseases/illnesses
How is overtraining managed?
- no clear strategy identified
- depends on physiological maladaptations
- management/reduction of stressors
______ stressor likely increase from overtraining.
psychological
Complete _____ of physical stressors may not be desirable.
removal
3 ways to prevent overtraining:
- periodization
- performance and training monitoring
- psychological monitoring
How to prevent overtraining with periodization:
- microcycles with reduced volume and/or intensity
- active rest
How to prevent overtraining with performance and training monitoring:
- identify realistic performance goals
- use performance tests as an indicator of training program efficacy
