Monitoring and planning a training program (Unit 4 AOS 2) Flashcards
Factors to consider before starting a training program
The objectives of the program
The physiological demands of the activity being training for (ie. key fitness components, energy systems, muscles used, common skills).
These are determined via games analysis.
The physiological strengths and weaknesses of the individual (identified through fitness testing).
Psychological status of the individual.
Sociocultural factors such as access to training resources and facilities.
How to monitor progress to ensure chronic adaptations continue to occur and modifications can be made.
The three fundamental components of an individual training session
- The warm-up
- The conditioning phase
- The cool-down
+++must have it in this order+++
What do the three fundamental components of an individual training session do?
- maximise chronic adaptations by ensuring an effective training
- decrease the likelihoof od injury
warm up phase
(three fundamental components of training)
Stage 1: Cardio component
- 5-10 minutes of graduated aerobic activities (starting at low intensity and building up) such as jogging, swimming, biking etc.
Stage 2: Stretching component
- Dynamic stretches and movements (constantly moving
eg. legs kicks, side swings, walking lunges, sweepes arm circles
Stage 3: Sport specific component
- Movements, building intensity up to that of conditioning phase. Movements should replicate the movements and actions that will follow, using the same muscle groups. eg. hitting a hockey stick and ball over various distances with a teammate
(eg: if basketball… some shots)
physiological changes during warm up phase
(three fundamental components of training)
Physiological responses to warm up:
Decreasing likelihood of injury (due to increased range of motion at joint/s).
Increased heart rate, blood flow and delivery of oxygen to working muscles
Increased muscle temperature
Increased respiratory rate
Increased elasticity of muscles
Increased speed and strength of nerve impulses to muscles
psychological changes during warm up phase
(three fundamental components of training)
Psychological responses to warm up:
- Mentally prepare for the upcoming work period.
Increase their arousal level if under-aroused.;
conditioning phase
(three fundamental components of training)
application of training methods that have been selected based upon the activity analysis (fitness conditioning phase)
eg: continuous or fartlek
principles of training should be carefully applied during the training methods undertaken in conditioning phase to maximise chronic adaptations
- activities designed to develop skills, game plans, tactics and strategies
- AKA skill developtment phase
activities completed during the conditioning phase will focus on both skill development and fitness conditioning (application of training methods).
cool down phase
(three fundamental components of training)
The aim of a cool-down is to return the body to pre-exercise levels by reversing the effects of fatigue.
The type of activities performed in the cool-down should replicate the activities performed in the conditioning phase so that the appropriate muscles are recovered effectively.
eg:
An example is a cyclist who, after completing a series of sprints around a velodrome, should complete a number of laps gradually decreasing pace. The cyclist would then complete a series of static or PNF stretches of muscles used in the conditioning phase
+++usually active recovery+++
a cool down will…
(three fundamental components of training)
- preventing venous pooling and removing metabolic by-products from muscles via elevated oxygen delivery.
- Return body to pre-exercise levels – gradual recovery of heart rate, temperature etc.
Recording and monitering data aims/ allows you to…
Allows for progress to be monitored.
Detect and avoid overtraining
Evaluate and adjust training loads where necessary (e.g. apply overload, unload, variety etc.)
Maintain motivation levels by seeing progress
Monitor your general performance and training load
A training record allows for physiological, psychological and sociological data to be gathered and trends to be observed.
Possible methods of recording training include…
Training diaries
Digital activity trackers and apps (e.g. Strava, Garmin Connect, Fitbit Coach)
Physiological recording and monitering training data examples
Muscle soreness
RPE - rate of perceived effort or exertion
Sleep patterns
Nutritional information
Sweat rates
HR
Psychological recording and training data include
Confidence levels
Arousal and motivation levels
Stress levels
Sociological recording and training data
Weather conditions
Time of day
Location (indoors, outdoors, type of surface, venue)
Training partner/team mates
training program evaluation
to evaluate the success of a training program, we must:
- Monitor each session (training diaries, digital activity trackers, apps etc.) and make modifications where necessary.
- Complete post-training program fitness testing (post-testing) to see if improvements have occurred. The testing regime must include the same tests, in the same order, as pre-testing.
Compare pre- and post-testing results to critique overall effectiveness of training program. We can then modify and redesign the training program if needed.
