Preparation and Training Methods

Question 1

Principles of Training?

Answer 1

MRS VOPP- Moderation 
                     Reversibility
                     Specific- type of activity and ENERGY  
                                                                     SYSTEMS 
                     Variance
                     Overload 
                     Progression 
                     Periodisation

Question 2

Define periodisation?

Aims?

Answer 2

The organised division of training into specific blocks each with their own time frame and goal.
A performer reaches their fitness and phycological peak at the correct time.
Avoid injury and burn out (reversibility.)

Question 3

What are the three cycles within a training year?

Answer 3

MACRO -LT= new PB
MESO- MT= maintain general fitness
MICRO- ST= perfect sprint start technique

Question 4

What are the three phases within training?

Answer 4

Preparatory, Competition, Transition

Question 5

What takes place within the Preparatory phase?

Answer 5

“Pre- Season”
General conditioning will take place and will consist of aerobic mobility training, strength training.
PROGRESSIVE OVERLOAD is the focus.
Sport specific fitness is the aim.

Question 6

What takes place within the Competition phase?

Answer 6

Training load decreases with periods of lower intensity to maintain fitness whilst preventing injury= TAPERING
STARTAGIES, TACTICS, GAME PLAY
Approx decreased by a third.

Question 7

What takes place in the Transition phase?

Answer 7

Time for REST AND RECOUPERATION, low intensity aerobic work, treatment for injuries, gradually increase again when predatory phase approaches.

Question 8

Define aerobic capacity?

Answer 8

The ability to take in, transport and use O2 for prolonged periods of sub-maximal work.

Question 9

Define VO2 max?

Answer 9

The HIGHEST rate of O2 consumption available during maximal work.

Question 10

Factors that affect VO2 max?

Answer 10

PMU Efficiency of respiratory system
PMU Capacity and strength of heart (SV/HR)
Age (decreases from 25+)- lost elasticity of the heart
Gender- females 25% lower- females have a higher % of body fat, smaller lung volumes.
Training- aerobic training will increase it by 10-20%.

Question 11

Continuous Training?
note: all training= intensity eg: sub-maximal
% of HR MAX?

Answer 11

-Sustained sub-maximal work with no breaks/ rest intervals. 60-80%
-30+ mins
-Aim to take HR above CARDIAC THRESHOLD
- This will place stress on the aerobic systems and SLOW-OXIDATIVE FIBRES.
+great for use within pre-season
+endurance athletes
-not very sport specific, tedious, hard to maintain intensity, slow results, slow fat metabolism.

Question 12

Fartlek Training?

Answer 12

“speed play”
-continuous training with variations in INTENSITY and TERRAIN
-30+ mins
+specific to game players
+adaptable, not tedious.
-difficult to apply FITT principles
-greater risk of injury with varying terrain, especially beginners.

Question 13

Interval training?

Answer 13

-Sets of work/ rest intervals
-can change many variables to stress the correct energy systems (Intensity, Duration, Duration of recovery).
+can maintain quality due to rest
+can easily apply the FITT principle to allow gains
-not sport specific to some events eg: marathon
-can loose motivation if don’t hit intervals, tedium.

Question 14

HIIT training?

Answer 14

-Periods of maximal exercise followed by periods of recovery
-80-95% of HRM
-1:1 Rest: Work
+can benefit aerobic fitness and also build muscle mass
+fast adaptations and fat metabolism
-can increase chance of injury, especially b’s

Question 15

Testing Reasons?

Answer 15

Track progress
Motivates
Normative data
Adds VARIETY to training plan.

Question 16

Testing Limitations?

Answer 16

If get a bad score against normative data can demotivate
Can be unreliable (if did the same test again would results be the same)
Not sport specific
Environmental factors can influence (no crowd, temperature, surface.)

Question 17

Direct Gas Analysis:

Answer 17

Aerobic Capacity
Participant runs on a treadmill at gradually increasing intensities, wears a mask to allow analysis of o2 in and co2 out.
+accurate results, + not dependant on environments
+expensive equipment and need specialist conditions

Question 18

Queens College Step Test:

Answer 18

Aerobic Capacity
Participant continuously steps on a box 30cm high for THREE minutes.
Men: maintain 24/min
Women: maintain 22/min
Take HR for 15 SECONDS, 5 SECONDS after stopping.
+simple and cheap, normative data to compare
-tests to exhaustion (motivation), doesn’t take into account varying heights of individuals.

Question 19

Cooper 12 Minute Run:

Answer 19

Aerobic Capacity
A continuous run for 12 MINUTES to achieve a maximum distance.
Usually performed on a 400m track (cones at 40 METRE INTERVALS)
+large groups at once +simple and cheap
- a prediction not an actual measurement, tests to exhaustion (motivation).

Question 20

Multi - Stage Fitness Test:

Answer 20

Aerobic Capacity
A continuous 20m SHUTTLE run that tests to exhaustion.
Timed by an audio cue, end level/ stage is recorded and compared against standardised data= VO2 max.
+large groups can be tested at once, simple and cheap, published normative data.
-tests to exhaustion, prediction not actual measurement

Question 21

How do you work out your correct training zone?

Answer 21

Karvonen’s Principle
Training
HR = Resting HR + (Intensity % * HR Reserve)
(75% = 0.75) (Max HR- Resting HR)

Question 22

Describe cardiovascular adaptations?

Answer 22

Increased SV
Increased maximum Q
Increased Hypertrophy of cardiac muscle
Reduced resting HR (Bradycardia )

Question 23

Describe vascular adaptations?

Answer 23

Increased efficiency of vascular shunt mechanism
Increased capillarisation
Increased red blood cell and haemoglobin count
Decreased resting blood pressure- due to increased elasticity of blood vessels

Question 24

Describe muscular adaptations?

Answer 24

Increased size and density of myoglobin ( store oxygen in muscle cells)
Increased size and density of mitochondria
Increased hypertrophy of slow-twitch fibres.

Question 25

Describe respiratory adaptations?

Answer 25

Small increase in lung tissue volume, allows increased vital capacity (max breath out after max breath in)- due to increased strength of respiratory muscles.