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performance related exercise > lecture 3- training and periodization > Flashcards

lecture 3- training and periodization Flashcards

1
Q

roles and responsibilities of the coach

A
  • overall aim: foster participant’s healthy development
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2
Q

athlete, patient, client outcomes (4 C’s)

A
  • competence
  • confidence
  • correction
  • character/caring
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3
Q

athlete, patient, client outcomes (4 C’s)- competence

A
  • technical skill development… quality repetition
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4
Q

athlete, patient, client outcomes (4 C’s)- confidence

A
  • positive self-worth and self-efficiency… perceived confidence
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5
Q

athlete, patient, client outcomes (4 C’s)- correction

A
  • self and others–> enhancing sense of belonging
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6
Q

athlete, patient, client outcomes (4 C’s)- character/caring

A
  • moral development, integrity, self-respect

- access for all, tolerance of differences

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7
Q

forms of coaching:

A
  • instructor/teacher
  • participation coach
  • performance/development
  • coaching development
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8
Q

instructor/teacher

A
  • basic instructions to beginners–> rehab
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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
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10
Q

performance/development

A
  • clubs, high school, academies

- successful performance over participation

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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
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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
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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
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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
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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
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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
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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
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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
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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

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20
Q

periodization; lognest vs shortest periods

A
  • the longest phase is the preparatory phase

- the shortest phase is the transition phase

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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
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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
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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
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24
Q

periodization phases; transition

A
  • period of de-training–> volume and intensity are decreased, but not eliminated
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25
Q

microcycles

A
  • length: ~1 week
  • shortest intervals of time
  • a number of microcycles= macrocycle
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26
Q

macrocycle

A
  • short series of training cycles (~3-6 weeks)
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27
Q

periodization- gen prep, spec. prep, pre comp, main comp, and transition (intensity)

A
  • 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)
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28
Q

periodization principles: 4 levels of preparation.

1) physical

A
  • development of biomotor abilities
  • objective is to increase work capacity/functional potential
  • foundation: general prep phase
  • maximize volume and work capacity
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29
Q

periodization principles: 4 levels of preparation.

2) technical

A
  • 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
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30
Q

periodization principles: 4 levels of preparation.

3) tactical

A
  • strategy… large scale, long period of time

- tactics… specific plan/exercises from general strategy

31
Q

periodization principles: 4 levels of preparation.

4) psychological

A
  • stronger physical base, the self-confidence will likely place them in a more psychological state
32
Q

biomotor abilities: different aspects of fitness

A
  • strength (max strength)
  • endurance (anaerobic and aerobic)
  • speed (max speed)
  • power
  • coordination (specific coordination)
  • agility
  • mobility
  • flexibility (full ROM and max functionality)
33
Q

muscular endurance comes from?

A
  • strength and endurance
34
Q

speed endurance comes from?

A
  • speed and endurance
35
Q

agility comes from?

A
  • speed and coordination
36
Q

mobility comes from?

A
  • coordination and flexibility
37
Q

power comes from?

A
  • max speed and max strength
38
Q

principle of individuality

A
  • focus on the individual A/P/C

- adjusting the progression to the individual

39
Q

principle of individuality : assumptions

A

assumptions:
- all APCs have the same basic physiology but varying rates of:
- metabolic rates (glycolysis and ETC)
- protein synthesis and/or degradation

40
Q

principle of individuality factors to consider: genetics

A
  • genetics: upper limit for biomotor abilities

- there’s always a limit

41
Q

principle of individuality factors to consider: - learning capability

A
  • learning capability - high variable
42
Q

principle of individuality factors to consider: work capacity

A
  • work capacity depends on:
  • chronological and biological age–> exposure to and experience of engaging in activities
  • multi-lateral development
  • volume vs intensity
43
Q

principle of individuality factors to consider: training dosage and rate of recovery

A
  • work bout, session, or phase
44
Q

principle of modelling: purpose

A
  • 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
Q

principle of modelling: training goal

A
  • low error rate; try to perform all tasks to the same level, quick correction to errors
46
Q

principle of modelling: prerequisites to principle application

A
  • 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
Q

principles of progressive increase of load: optimal loading is key.
1) standard loading

A
  • early accommodation… plateau

- beginners adapt mcc quicker due to learning effect

48
Q

principles of progressive increase of load: optimal loading is key.
2) overloading

A
  • linear increase
  • allows for very little time for accommodation and learning
  • risk of overtraining - detrimental
49
Q

principles of progressive increase of load: optimal loading is key.
3) progressive increase (stair-like)

A
  • 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
Q

principle of progressive increase of load - when to see improvements

A
  • 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
Q

principle of progressive increase of load: how to increase load?

A
  • 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
Q

periodization: overcompensation: timing

A
  • aerobic: 6 hours
  • speed/power: 12-24 hours
  • if fatigue is high: 24-48 hours
53
Q

periodization: overcompensation- ideal

A
  • each training session, overcompensation increases due to adequate rest
54
Q

periodization: overcompensation- non-ideal

A
  • each session, overcompensation decreases- not allowing involution (homeostasis)
  • overtraining possibility
  • fatigue accumulation
  • depends on magnitude of fatigue stimulus
55
Q

overcompensation model: goals

A
  • stimulate a postitive accommodation

- minimize possibility of over-training

56
Q

overcompensation model: strategies

A
  • aim for alternating intensities (between training sessions)
  • critical level of fatigue… NOT exhaustion
  • physiological challenge… aerobic system?
57
Q

periodization principle: Microcycles- guidelines

A
  • 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
Q 
periodization principle: Microcycles- approach 
#1
A

1) set criteria (objectives)

- parameters: # of sessions, volume, intensity, complexity

59
Q 
periodization principle: Microcycles- approach 
#2
A

2) assign different objectives/ day/ session
- alternate intensities throughout week
- incorporate recovery sessions

60
Q 
periodization principle: Microcycles- approach 
#3
A
  • 3) set type of microcycle

- developmental, tuning, maintenance, transition phase

61
Q 
periodization principle: Microcycles- approach 
#4
A
  • 4) set the absolute workload

- identify components of training

62
Q 
periodization principle: Microcycles- approach 
#5
A
  • 5) set relative level of effort

- set up for overcompensation and peaking

63
Q 
periodization principle: Microcycles- approach 
#6
A
  • 6) set testing or competition days

- “backwards” approach - establish competition days

64
Q 
periodization principle: Microcycles- approach 
#7
A

-7) incorporate progressive increase in load

65
Q

factors affecting force generation

A
  • 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
Q

types of strength: general strength

A
  • overall force generating ability, non-specific
67
Q

types of strength: specific strength

A
  • force application- specific to a given sport/activity

- specific preparation phase

68
Q

types of strength: power

A
  • ability to generate force at high velocities- force-velocity curve
  • specific preparation phase to pre-competitive
69
Q

types of strength: max strength

A
  • force generated during a maximal voluntary effort
  • exercise specific
  • objective during general prep phase
70
Q

types of strength: endurance

A
  • generation of force repetitively over an extended period of time - relatively low intensity
71
Q

types of strength: absolute strength

A
  • amount of force that can be generated- body weight independent
72
Q

types of strength: specific strength

A
  • ratio between maximum strength during a particular exercise and body weight
73
Q

rest intervals

A
  • 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

performance related exercise (3 decks)

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