Preparation & Training Methods Flashcards
Physical Adaptations if athletes participate in regular continuous, fartlek and interval training
- Cardiac hypertrophy, increased stroke volume and cardiac output = perform at a higher intensity for longer
- Lungs become more elastic, increase tidal volume, Increase Vo2 max. Delay onset of lactic acid = Maintain skill level and recover faster
How many sets reps and weigh % are used for strength, ME and power
Strength = 3, 3-5, 90-95%
ME = 4, 16, 50-60%
Power = 3, 6, 80%
Define plyometrics
jumps, bounds, and hop type exercised and is linked to the developmen of power
Is SAQ training effective ?
YES
- Improve agility= more beating opponents 1vs1
- Improve speed = break away from last line of defence
- Recover quicker and perform at higher intensity again
NO
- Movement not replicating games
- Resistance equipment can affect the technique performed
- The decision making element is taken away
Altitude Training
- 1500m above sea level
- Optimum = 2000 - 2500m
- Take in less air, body releases more EPO into blood, produce more red blood cells, carry more oxygen to working muscles, When returning to sea level can exercise for longer without fatigue
Periodisation
- Organised division of training into a number of specific blocks, periods or phases
- Ensures althetes reach physical peak at the correct time
What are the 4 periods
- Preperation
- Special preperation
- Competitive
- Transition
Preperation period
- develop baseline fitness nd general conditioning ready for the season, characterised by the sheer volume of training associated e.g stamina
( start of pre-season)
Special Preperation Period
- Focus on specific movement and perfecting technique and tactics
- working on a centre pass play in netball
(end of pre-season)
Competitive Period
- Consolidation of all training, sport specific movement and general conditioning maintain skill
- in season
Transition Period
- A phase of non competitive activities
- incorporates rehabilitation of any injuries and psychological relaxation
e.g swimming
off season
Micro-cycle
- tyically 1 wek
- ## aim is to achieve short term goals
Meso-cycle
easiest way to prepare a mesocycle is group together 2 - 4 microcycles
- 2 week to 6 months
Macro-cycle
- Long term goals
- A macrocycle is a group of mesocycles
- Training that is carried out for that full cycle 1 year 2ws
Mega -cycle
- Longest cycle, 4 years like building up to the olympic games
What are the constraints of macro-cycle with team games?
If injury player will be behind as the cycle will be missed
- Have to be specific to each player but may not have time so it is general
- Players called up to national side = miss cycle
- Strategy / tactics differ for every opponent. Not all training can be the same
Continuous Training
- Steady State Sub-Maximal Work
- Suited for long distance/ endurance athletes when o2 demands are met by the supply from the cardio-vascular system
- HR Should be above aerobic threshold
Fartlek
Continuous steady training intersped with varied high intensity work periods and slow recovery periods
Long Interval = Endurance, aim to work close to anaerobic training threshold
80% intensity
Short Interval = Speed
100% intensity
How can Fartlek sessions be adapted
Frequency Intensity Type Time
What is SAQ training by
- Exercise duration is short
- Working at an intensity of about 80% of MHR
- Long recovery to allow performer to fully recover
HIT training
- Perform full body exercises at high intensity with rest periods
- Aim to develop strength, power, ME in addition to cardiovascular fitness
