lecture 3- training and periodization Flashcards
1
Q
roles and responsibilities of the coach
A
- overall aim: foster participant’s healthy development
2
Q
athlete, patient, client outcomes (4 C’s)
A
- competence
- confidence
- correction
- character/caring
3
Q
athlete, patient, client outcomes (4 C’s)- competence
A
- technical skill development… quality repetition
4
Q
athlete, patient, client outcomes (4 C’s)- confidence
A
- positive self-worth and self-efficiency… perceived confidence
5
Q
athlete, patient, client outcomes (4 C’s)- correction
A
- self and others–> enhancing sense of belonging
6
Q
athlete, patient, client outcomes (4 C’s)- character/caring
A
- moral development, integrity, self-respect
- access for all, tolerance of differences
7
Q
forms of coaching:
A
- instructor/teacher
- participation coach
- performance/development
- coaching development
8
Q
instructor/teacher
A
- basic instructions to beginners–> rehab
9
Q
participation coach
A
- low-level competition, intramural
- participation over performance ***
- goal is to maximize the number of people engaged in recreational activities or even taking recreational activities up to a low-level competition
10
Q
performance/development
A
- clubs, high school, academies
- successful performance over participation
11
Q
coaching development
A
- commitment to life-long learning
- always know more about the activity than the A/P/C
- not super necessary to know everything but over time you gain knowledge
12
Q
Principles of Training- planning
A
- failing to plan is planning to fail
- plan ahead for success; no plan is needed for failure
- planning is key to success in everything
13
Q
training principles: overload
A
- triggering physiological accommodations
- short term changes in physiological and physical profile
- how? apply a volume and/or intensity to trigger these physiological accommodations
14
Q
training principles: recovery
A
- very important
- purpose is to allow physiological restoration*
- overload causes stress, when we remove the stress we need to allow the body to heal from it
- need recovery within and between sessions
- diet? - protein vs carbs? meal timing? - ensure a consistent balance between the 2 and provide the body with these 2 important macro-nutrients, particularly after training sessions
15
Q
3) specificity
A
- reductionist approach
- breaking down complex movements. into parts
- focused development on individual parts
- isolated focus on a particular skill or task
Cross training
- non-specific training–runners will cycle/swim
- injury recovery, variety, fitness maintenance
16
Q
training principles: reversibility
A
- de-training response, enforced rest
- due to injury, illness, transition phase (phase that occurs between the end of a competition phase and the beginning of the next season/prep phase)
- goal: minimize reduction in fitness… strength, endurance, etc
17
Q
training principles: individuality
A
- NOT time efficient for team sports
- catering a program that suits the specific APC
- what works for one person may not work for another person
- focus on one person takes time
- key considerations:
- recovery dynamics
- initial fitness level prior to program
- response to environment (altitude, temp) - everyone responds differently
- nutritional preferences
- previous/existing injuries
18
Q
periodization objectives
A
- strategic planning
- training monitoring
- “period” …describing a portion or division of time
- establishing phases of training that are centered around physical and physiological development
- focus –> biomotor abilities; development of strength, endurance, speed, flexibility
19
Q
Phases of periodization
A
1) preparation
2) competition - athletes engage in games, tournaments, meets, etc,
3) transitions: after competitions have ended, it transitions the athlete into the next preparation phase for the next competitive season
20
Q
periodization; lognest vs shortest periods
A
- the longest phase is the preparatory phase
- the shortest phase is the transition phase
21
Q
periodization phases; preparation
A
- general preparation: physical fitness foundation
- specific preparation: transition from general exercises to exercise that start to mimimic development of skills for specific competitive phases
22
Q
periodization phases; competition (pre-comp)
A
- pre-competition: training starts to take on a pattern that mimics the actual task completed in the competitive phase
23
Q
periodization phases; competition - competitive
A
- competitive: defined by the maintenance of the fitness that was developed primarily in the prep phase and transitioned into sport specific fitness levels
24
Q
periodization phases; transition
A
- period of de-training–> volume and intensity are decreased, but not eliminated
25
microcycles
- length: ~1 week
- shortest intervals of time
- a number of microcycles= macrocycle
26
macrocycle
- short series of training cycles (~3-6 weeks)
27
periodization- gen prep, spec. prep, pre comp, main comp, and transition (intensity)
- intensity is lowest at prep phase- as training continues to move, intensity increases
- as volume decreases, intensity increases and technical focus also increases
- technical ability needs to increase so they can peak at just the right time (end of competitive phase)
28
periodization principles: 4 levels of preparation.
| 1) physical
- development of biomotor abilities
- objective is to increase work capacity/functional potential
- foundation: general prep phase
- maximize volume and work capacity
29
periodization principles: 4 levels of preparation.
| 2) technical
- skill acquisitions and development--> high efficiency
- ex; cyclical activities... efficiency and long-term energy turnover
- ensure task becomes biomechanically sound
- physiologically efficient so when an athlete is executing some type of skill, not engaging in extraneous movement, that cost of energy isn't contributing to the overall task being performed
- efficient= energy turnover is maximally dedicated to fuelling intended tasks
- managing fatigue better
- learning and skill formation
30
periodization principles: 4 levels of preparation.
| 3) tactical
- strategy... large scale, long period of time
| - tactics... specific plan/exercises from general strategy
31
periodization principles: 4 levels of preparation.
| 4) psychological
- stronger physical base, the self-confidence will likely place them in a more psychological state
32
biomotor abilities: different aspects of fitness
- strength (max strength)
- endurance (anaerobic and aerobic)
- speed (max speed)
- power
- coordination (specific coordination)
- agility
- mobility
- flexibility (full ROM and max functionality)
33
muscular endurance comes from?
- strength and endurance
34
speed endurance comes from?
- speed and endurance
35
agility comes from?
- speed and coordination
36
mobility comes from?
- coordination and flexibility
37
power comes from?
- max speed and max strength
38
principle of individuality
- focus on the individual A/P/C
| - adjusting the progression to the individual
39
principle of individuality : assumptions
assumptions:
- all APCs have the same basic physiology but varying rates of:
- metabolic rates (glycolysis and ETC)
- protein synthesis and/or degradation
40
principle of individuality factors to consider: genetics
- genetics: upper limit for biomotor abilities
| - there's always a limit
41
principle of individuality factors to consider: - learning capability
- learning capability - high variable
42
principle of individuality factors to consider: work capacity
- work capacity depends on:
- chronological and biological age--> exposure to and experience of engaging in activities
- multi-lateral development
- volume vs intensity
43
principle of individuality factors to consider: training dosage and rate of recovery
- work bout, session, or phase
44
principle of modelling: purpose
- designing training according to sport/work requirements
- goal: mimic competitive environment they will be in (specific sport environment)
- must be reliable- consistent with competition
45
principle of modelling: training goal
- low error rate; try to perform all tasks to the same level, quick correction to errors
46
principle of modelling: prerequisites to principle application
- specifics of sport... how many competitions, competition structure
- volume and intensity balance
- energy system contribution - anaerobic/aerobic %
example: rowing (20/80% anaerobic/aerobic)
- model training focus to energy systems and competition profile
47
principles of progressive increase of load: optimal loading is key.
1) standard loading
- early accommodation... plateau
| - beginners adapt mcc quicker due to learning effect
48
principles of progressive increase of load: optimal loading is key.
2) overloading
- linear increase
- allows for very little time for accommodation and learning
- risk of overtraining - detrimental
49
principles of progressive increase of load: optimal loading is key.
3) progressive increase (stair-like)
- 3 components: load increase, adaptation, regeneration
- unloading purpose is to avoid long term and cumulative fatigue
- unloading allows for recovery
- volume and intensity
- unloading is referred to as regenerative phase - working at a lower intensity than you're used to
50
principle of progressive increase of load - when to see improvements
- general periods of accommodation
- flexibility: 2-3 days- fastest accommodating
- strength: 7 days - due to learning
- speed: 1-2 weeks (coordination coupled with strength and flexibility)
- endurance: 3-4 weeks, (physiological and metabolic accommodations take the longest)
51
principle of progressive increase of load: how to increase load?
- increase frequency of training: 3 days/ week up to 4-5 days/ week (sport/activity dependant)
- increase volume of training: 6 miles/session up to 6.5-7miles/ session.
- increase density of training: increasing # if reps per unit time or decreasing rest intervals (can be detrimental with strength training)
- increase intensity of training: velocity, load, increasing difficulty of task
52
periodization: overcompensation: timing
- aerobic: 6 hours
- speed/power: 12-24 hours
- if fatigue is high: 24-48 hours
53
periodization: overcompensation- ideal
- each training session, overcompensation increases due to adequate rest
54
periodization: overcompensation- non-ideal
- each session, overcompensation decreases- not allowing involution (homeostasis)
- overtraining possibility
- fatigue accumulation
- depends on magnitude of fatigue stimulus
55
overcompensation model: goals
- stimulate a postitive accommodation
| - minimize possibility of over-training
56
overcompensation model: strategies
- aim for alternating intensities (between training sessions)
- critical level of fatigue... NOT exhaustion
- physiological challenge... aerobic system?
57
periodization principle: Microcycles- guidelines
- length is ~1 week
- guidelines;
- focus on technical work early in the cycle-less fatigue
- sequence: technical, anaerobic, speed/power, strength, endurance
- rest intervals: individualized whenever possible
58
```
periodization principle: Microcycles- approach
#1
```
1) set criteria (objectives)
| - parameters: # of sessions, volume, intensity, complexity
59
```
periodization principle: Microcycles- approach
#2
```
2) assign different objectives/ day/ session
- alternate intensities throughout week
- incorporate recovery sessions
60
```
periodization principle: Microcycles- approach
#3
```
- 3) set type of microcycle
| - developmental, tuning, maintenance, transition phase
61
```
periodization principle: Microcycles- approach
#4
```
- 4) set the absolute workload
| - identify components of training
62
```
periodization principle: Microcycles- approach
#5
```
- 5) set relative level of effort
| - set up for overcompensation and peaking
63
```
periodization principle: Microcycles- approach
#6
```
- 6) set testing or competition days
| - "backwards" approach - establish competition days
64
```
periodization principle: Microcycles- approach
#7
```
-7) incorporate progressive increase in load
65
factors affecting force generation
- motor unit recruitment: activate and improve slower M.U's
- motor unit rate coding- frequency they are activated
- motor unit synchronization
- muscle fibre type (fast vs slow) - aerobic is slow, anaerobic is fast
- stretch shortening cycle
- neuromuscular inhibition - inhibitory signals
66
types of strength: general strength
- overall force generating ability, non-specific
67
types of strength: specific strength
- force application- specific to a given sport/activity
| - specific preparation phase
68
types of strength: power
- ability to generate force at high velocities- force-velocity curve
- specific preparation phase to pre-competitive
69
types of strength: max strength
- force generated during a maximal voluntary effort
- exercise specific
- objective during general prep phase
70
types of strength: endurance
- generation of force repetitively over an extended period of time - relatively low intensity
71
types of strength: absolute strength
- amount of force that can be generated- body weight independent
72
types of strength: specific strength
- ratio between maximum strength during a particular exercise and body weight
73
rest intervals
- period of time in between sets of resistance exercise
- max strength development: 2-5 mins, sometimes longer
- power development: 3-5 mins
- muscular endurance: 1-2 mins- lower intensity training for fatigue resistance
