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Physical Education 3/4 > planning a training program (SAC 6) > Flashcards

planning a training program (SAC 6) Flashcards

1
Q

exercise training session
- warm up
- conditioning phase
- cool down
(benefits of each)

A

WARM UP (increases blood flow to working muscles):
- General Phase/locomotion (10 min running)
- Dynamic Flexibility
- sport specific (different for each sport)

CONDITIONING PHASE (increase overall strength and power):
- Type Of Activity
- Duration
- Intensity

COOL DOWN (lower your heart rate gradually, remove lactic acid from your muscles, prepare your muscles for the next time you exercise):
- Static Stretching
- Proprioceptive Neuromuscular Facilitation Stretching (PNF)

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2
Q

keys to an effective training program

A
  • know your sport
  • know your athletes
  • understand principals and methods
  • plan each training session
  • record and monitor training
  • evaluate training
  • modify training
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3
Q

STEP 1: know your sport

A
  • sport specific energy system utilised (for team sports all 3: aerobic - main contributor, anaerobic - repeat sprint efforts, ATP-PC - jumps and kicks)
  • sport specific fitness components
  • sport specific muscle groups prevalent (upper or lower body, or both)
  • sport specific movement patterns (in game skills & references, e.g agility for dodging defenders)
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4
Q

STEP 2: know your athletes

A
  • carefully consider the individual needs
  • goals? (what are they trying to achieve)
  • current level of fitness (fitness pre-testing)
  • current level of skill (where are they trying to reach)
  • playing position
  • experience and prior coaching
  • personality and motivation
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5
Q

STEP 3: TRAINING PRINCIPALS:

A

FREQUENCY:
- how often
- 3 times a week to improve
- 2 times a week to maintain
INTENSITY:
- inside aerobic training zone
TIME:
- 20-30 minute sessions
PROGRESSION:
- overload 1 or 2 times (for 6 weeks, either after 3 weeks or after 2 then 4 weeks)
- 10%, one factor at a time
SPECIFICITY:
- sports related (training for a sport without specifics, e.g plyometrics to improve explosiveness in jumps to take better marks in footy)
VARIETY:
- changes to the training program (environment, or methods used)
MAINTENANCE:
- once reached a certain fitness level (2 times a week)

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6
Q

STEP 3: TRAINING METHODS:

A

CONTINOUS
- aerobic
FARTLEK
- aerobic and anaerobic
INTERVAL
- long - aerobic
- medium - anaerobic
- short - ATP-PC
RESISTANCE
- load %
- anaerobic
PLYOMETRICS
- anaerobic
- increases speed, force & explosiveness
CIRUCUIT
- allows variety (different types of training)
- aerobic and anaerobic
FLEXIBILITY
- static
- ballistic
- PNF

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7
Q

resistance training design

A

STRENGTH:
load (%RM): >85%
sets: 3
reps: 6-12
rep speed: slow to medium
rest: 2-3 mins
POWER:
load (%RM): >70%
sets: 3
reps: 3-6
rep speed: fast
rest: 2-3 mins
ENDURANCE:
load (%RM): >70%
sets: 3
reps: 12+
rep speed: slow to medium
rest: 2 mins

MUSCULAR ENDURANCE: sets/reps
MUSCULAR STRENGTH: load (high weight, low reps)

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8
Q

STEP 4: PLANNING A TRAINING SESSION
PHASE 1: WARM UP

A

PURPOSE:
- increases muscles temperature (prepares), heart rate and blood flow
- prepares psychologically (motivation)
- replicate movement patterns in game
STRUCTURE:
- 10 minutes
- locomotion (sub-max, general warmup, couple min jog, aerobic)
- dynamic stretches

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9
Q

dynamic stretches examples

A
  • Glute kicks
  • high knees
  • skipping jumps
  • lunge and twist
  • hamstring scoops
  • soldier kicks
  • hip openers
  • knee to chest
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10
Q

STEP 4: PLANNING A TRAINING SESSION
PHASE 2: CONDITIONING

A
  • developing the sport specific fitness components identified
  • 20 minutes (doesn’t have to be 20, but specify why)
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11
Q

PHASE 2: CONDITIONING
AEROBIC POWER

A
  • The fitness of the heart, blood vessels and lungs to deliver energy for the maximum time an individual can sustain aerobic effort
  • continuous, fartlek, long interval, HIIT
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12
Q

PHASE 2: CONDITIONING
BODY COMPOSITION

A
  • The percentage of fat, bone and muscle in the body
  • continuous, fartlek, long interval, HIIT, resistance
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13
Q

PHASE 2: CONDITIONING
MUSCUALR STRENGTH

A
  • The maximal force that can be exerted by a muscle or a muscle group in one effort
  • resistance
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14
Q

PHASE 2: CONDITIONING
MUSCULAR ENDURANCE

A
  • The ability of a single muscular group to continue physical output and delay the onset of fatigue
  • resistance, medium interval
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15
Q

PHASE 2: CONDITIONING
FLEXIBILITY

A
  • The body’s ability to achieve the range of movement that is demanded by a particular sport or activity
  • flexibility training
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16
Q

PHASE 2: CONDITIONING
ANAEROBIC CAPACITY

A
  • The body’s ability to produce energy quickly for as long as anaerobic effort can be sustained
  • fartlek (intensity change), short and medium interval, HIIT, plyometrics
17
Q

PHASE 2: CONDITIONING
MUSCULAR POWER

A
  • Is a combination of strength and speed to create an explosive effort.
  • resistance, plyometrics
18
Q

PHASE 2: CONDITIONING
AGILITY

A
  • Combines speed with flexibility and dynamic balance, allowing the performer to change direction with maximal speed and control
  • resistance, plyometrics, flexibility
19
Q

STEP 4: PLANNING A TRAINING SESSION
PHASE 3: COOL DOWN

A

PURPOSE:
- return to near resting state
- lower heart rate, blood pressure, body temperature (gradually)
- remove metabolic by-products (hydrogen ions and lactate)
- replenish oxygen/fuels
- minimise D.O.M.S
STRUCTURE:
- locomotion (aerobic machine)
- static/PNF stretching

20
Q

static and PNF stretches

A

STATIC: Hamstring, Quadriceps, Gastrocnemius, Groin, Gluteus Maximus stretches

PNF: Hamstring, Deltoid, Quadriceps, Triceps, Adductor, Pectoral Stretch

21
Q

resistance exercises

A
  • leg press, chest press, sit-ups, bicep curl, seated row, lat pull down, squats with weights
22
Q

plyometrics exercises

A
  • Partner Medicine Ball Slams, TRX Ski Jumps, Box Shuffle, Speed Ball, Resistance Band Kettlebell Swing (4kg), Box Jumps, Press Jacks (3 or 9kg), Bulgarian One Legged Jump Squat, Squat & Rope Slam, Partner Medicine Ball Sit-ups
23
Q

circuit exercises

A
  • Rower, Sit-ups, Bicep Curl, Tricep Dips, Upright Row, Dynamic Plank, Russian Twist with Medicine Ball, Skipping, Squat Jumps, Cross Trainer
24
Q

STEP 5: RECORD AND MONITOR

A
  • training data is recorded before, during and after each session
  • allows for ongoing analysis and adjustments
    TRAINING DIARIES/LOGS (QUAL)
  • ongoing entry of training info and data into personal diary/logbook
    DIGITAL METHODS (QUANT)
  • digital activity trackers and apps, info can be easily stored and shared
  • DEVICES: fitbit, garmin, apple watch
  • APPS: strava, run keeper, mapmyrun
  • TRACKS RESULTS AND IMPROVEMENTS, MENTAL HEALTH
  • SEE IF GETTING CLOSER TO GOAL AND IF THE PROGRAM IS WORKING
25
Q

STEP 6: EVALUATE TRAINING

A

ANALYSIS OF:
- training data collected
- results of fitness post testing
THIS WILL ALLOW THE ATHLETE/COACH TO EVALUATE THE SUCCESS OF THE PROGRAM
- improved aerobic fitness, faster, more powerful, agile, sustained muscular efforts, better body composition?
- how and why has the program achieved the goal? justify (evidence).

26
Q

STEP 7: MODIFY/REDESIGN TRAINING

A
  • evaluation will direct where the training program needs to be modified
    PROGRESSIVE OVERLOAD:
  • athlete needs to be increasingly challenged so adaptions occur
    OVERTRAINING:
  • look for signs of illness/injury/stress
    DIMINISHING RESULTS:
  • fitness gains may be harder to achieve
    VARIETY:
  • change things up to avoid boredom
27
Q

PHASE 2: CONDITIONING
SPEED

A
  • Where a performer moves as quickly as possible from point A to point B.
  • resistance, plyometrics, fartlek, medium and short interval
28
Q

REST DAYS!

A
  • MUST HAVE REST DAYS IN EVERY WEEK!!!
  • during exercise you will experience catabolic affect (decrease in physiological fitness)
  • exercise can cause muscle damage, loss of fluid and fuels
  • having rest days allows for anabolic return (increases physiological fitness)
  • rest needs to be accompanied with food and protein
  • if there are NO rest days it will increase the likelihood of overtraining (HAVING rest days decreases that)

PLYOMETRICS - rest days after plyometrics, due to being high intensity and explosive, can cause damage)

29
Q

frequency

A
  • providing enough stress for the body to adapt and allowing enough time for rebuild and repair to occur
  • IMPROVE: 3 TIMES A WEEK
  • MAINTAIN: 2 TIMES A WEEK
30
Q

intensity

A
  • how hard the athlete is working
  • allows the principal of overload to occur in athletes
31
Q

progression

A
  • progressive overload: the gradual increase of stress placed upon the body during exercise training (forced to adapt to a load that is beyond what is previously encountered)
    (one factor at a time, 10-20%, 20 to 25)
32
Q

specificity

A
  • specifically training for a particular sport
  • mirroring movement patterns, W/R ratio similar to comp, HR specific to game intensity
  • mimics/specific to physiology of the game
33
Q

individuality

A
  • individual athlete needs, everyone trains differently
  • gender, age, genetics, prior training, skills, motivation, injury
  • this is difficult to achieve in team training
34
Q

diminishing returns

A
  • cognitive learner experiences rapid improvement
  • eventually approaches genetic limit
  • the better you get the harder it becomes to improve
    (fitness improvements plateau)
35
Q

variety

A
  • changing environment and activity, change training method
  • helps remain mentally fresh and stay motivated
    (e.g instead of running continuous in the same spot chnage to fartlek or interval)
36
Q

maintenance

A
  • once certain fitness level is reached in can be maintained with reduction in training volume (x 2 a week training)
  • if you don’t maintain results may diminish (in off season athlete, should use this to avoid detraining)
37
Q

overtraining

A
  • can lead to mental/physical injury (to fix athletes must rest)
  • link to rest days
38
Q

detraining

A
  • gains disappear quickly, maintaining fitness all year round is easier that detraining and then having to retrain
39
Q

OPTIMIST DVDF

A

O - overtraining
P - progression (overloading)
T - time
I - individuality
M - maintenance
I - intensity
S - specificity
T - type

D - detraining
V - variety
D - diminishing returns
F - frequency

Physical Education 3/4 (20 decks)

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