Preparation and Training Methods Flashcards
Principles of Training?
MRS VOPP- Moderation
Reversibility
Specific- type of activity and ENERGY
SYSTEMS
Variance
Overload
Progression
PeriodisationDefine periodisation?
Aims?
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.)
What are the three cycles within a training year?
MACRO -LT= new PB
MESO- MT= maintain general fitness
MICRO- ST= perfect sprint start technique
What are the three phases within training?
Preparatory, Competition, Transition
What takes place within the Preparatory phase?
“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.
What takes place within the Competition phase?
Training load decreases with periods of lower intensity to maintain fitness whilst preventing injury= TAPERING
STARTAGIES, TACTICS, GAME PLAY
Approx decreased by a third.
What takes place in the Transition phase?
Time for REST AND RECOUPERATION, low intensity aerobic work, treatment for injuries, gradually increase again when predatory phase approaches.
Define aerobic capacity?
The ability to take in, transport and use O2 for prolonged periods of sub-maximal work.
Define VO2 max?
The HIGHEST rate of O2 consumption available during maximal work.
Factors that affect VO2 max?
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%.
Continuous Training?
note: all training= intensity eg: sub-maximal
% of HR MAX?
-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.
Fartlek Training?
“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.
Interval training?
-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.
HIIT training?
-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
Testing Reasons?
Track progress
Motivates
Normative data
Adds VARIETY to training plan.
Testing Limitations?
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.)
Direct Gas Analysis:
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
Queens College Step Test:
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.
Cooper 12 Minute Run:
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).
Multi - Stage Fitness Test:
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
How do you work out your correct training zone?
Karvonen’s Principle
Training
HR = Resting HR + (Intensity % * HR Reserve)
(75% = 0.75) (Max HR- Resting HR)
Describe cardiovascular adaptations?
Increased SV
Increased maximum Q
Increased Hypertrophy of cardiac muscle
Reduced resting HR (Bradycardia )
Describe vascular adaptations?
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
Describe muscular adaptations?
Increased size and density of myoglobin ( store oxygen in muscle cells)
Increased size and density of mitochondria
Increased hypertrophy of slow-twitch fibres.
Describe respiratory adaptations?
Small increase in lung tissue volume, allows increased vital capacity (max breath out after max breath in)- due to increased strength of respiratory muscles.
