preperation and training methods Flashcards
Principles of training - SPOVMR ( Specificity)
training should be relevant and appropriate for the individual, sport, energy system , muscle fibre type and movement pattern
Principles of training - SPOVMR ( progression)
training demand should gradually increase over time to ensure the performer adapts and improves
Principles of training - SPOVMR ( overload)
training intensity should be above the performers comfort zone to place stress on body and cause adaptations
over load can be achieved by manipulating FITT principle :
Frequency - how many sessions per week
Intensity - how hard the sessions are
Time - how long the sessions, intervals and sets are
Type - method of training used
Principles of training - SPOVMR ( variance)
training includes a range of exercises and activities to prevent boredom
Principles of training - SPOVMR ( moderation)
training must be appropriate for the performer to adapt while maintaining a healthy and balanced lifestyle
Principles of training - SPOVMR ( reversibility)
training must be maintained to prevent deuteriation in performance
adaptation
a physiological change in response to training
3 things that should be included in a training programme -
test
warm up
cool down
periodisation
the organised division of training into blocks each with a goal and a time frame to ensure
3 aims of periodisation
- ensure peak is achieved at correct time
- they avoid injury and burnout
- give realistic and achievable goals
Macro cycle
a long term training plan typically over one year.
Aims is a long term goal such as national championship
meso cycle
a mid term training plan , typically 6-14 weeks long where goal is achieve a mid term goal such as maintaining general fitness
micro cycle
a short term training plan , typically over 1-3 weeks , the aim is a short term goal such as a small specific skill
3 main seasons within a periodised year
- preparatory
- competitive
- transition
preparatory phase -
the time of year when general, sports specific and skill based fitnessed is focused on
preparatory phase 1 -
during off season , general conditioning will be undertaken to develop a base
preparatory phase 2
during pre season , progressive overload is focus and the intensity of training is increased - sports specific training is essential
competitive phase
this is the time of the year to maintain the fitness developed in prep phase and to avoid injury and focus on strategies and tactics
competitive phase 3
training load reduces with periods of lower intensity and adequate rest days to maintain fitness but remain injury free
competitive phase 4
to achieve peak performance , tapering may be undergone
tapering
maintaining the intensity but decreasing the volume of training by one third to prepare for competition
transition phase
time of year for active rest.
low intensity aerobic work such as swimming or cycling
aerobic capacity
the ability of the body to inspire, transport and utilise oxygen to perform sustained periods of aerobic activity
what is aerobic capacity dependent on
the efficiency of the respiratory ,CV and muscular systems
V02 max
v02 max
max volume of oxygen inspired, transported and utilised per minute during exhaustive exercise
meausured in ml/kg/min
factors affecting v02 max - physiological makeup effect on V02 max
- ## the greater efficiency of the respiratory + CV system and muscle cells to inspire, transport and utilise 02 the higher V02 max.
factors affecting v02 max - physiological makeup - explanation
- stronger respiratory muscles and large lungs can inspire more air
- strong and large ventricle increase SV and blood flow
- capillarisation increases surface area for gaseous exchange
factors affecting v02 max - age
- from early 20s , v02 max declines 1% per year as elasticity in heart, blood tissue and walls reduce ability to inspire and transport 02
factors affecting v02 max - gender
- females have a 15-30% lower v02 max than males as they have higher body fat % , smaller lungs and lower haemoglobin levels
factors affecting v02 max - training
- aerobic training will increase v02 max by 10-20%
as causes long term adaptations such as strength of respiratory muscles, levels haemoglobin , myoglobin and mitochondria
capillarisation
the formation and development of a network of capillaries to a part of the body
DGA
athlete performs continuous exercise at progressive intensities to exhaustion.
Expired air is captured by a mask and levels of c02 and 02 in expired or inspired air are measured
advantages of DGA
- direct and objective measurement
- accurate , valid and reliable to measure
- can be specific to sport
disadvantages of DGA
- maximal test to exhaustion
- can’t be used with elderly
- equipment is required
cooper 12 min run
athelete runs round a track for 12 mins and distance is measured and can be used to predict v02 max
advantages of 12 min cooper run
- large groups can perform at same time
- simple and cheap
- published tables
disadvantages of 12 min cooper run
- prediction of v02 max
- affected by motivation
- not sports specific
Queens college step test
- athlete performs constant stepping on and stepping off a box for 3 mins at a constant pace
- HR is calculated after to predict v02 max
Queens college step test advantages
- sub maximal
- simple and cheap
- published table of values
Queens college step test disadvantages
- prediction not a measurement
- not sports specific
- Hr can be affected by other factors
NCF multi stage fitness test
- subject performs a continuous 20m shuttle run at progressive intensities to exhaustion
- a level and number gives a V02 max prediction
NCF multi stage fitness test advantages
- large groups can perform test at same time
- simple and cheap
- published tables
NCF multi stage fitness test disadvantages
- prediction of V02 max
- max test to exhaustion
- not sports specific
why identifying the correct training zone is important
as it is essential to gain aerobic adaptations
- if intensity is too high the performer will fatigue quickly and make anaerobic adaptations
- if intensity is too low ,no adaptation will be made
HR training zones
based on age and training need.
the zone should meet the physiological benefit
5 HR training zones
- basic endurance
- target fat burning
- aerobic zone
- lactate threshold
- max performance capacity
training methods to improve aerobic capacity - continuous training
steady state and low to moderate intensity of work for a prolonged period of time such as jogging
- 60-80% of HR
- 20-80 mins
- used by endurance athletes
- overuse can cause injury
training methods to improve aerobic capacity - HIIT
repeated bouts of high intensity work followed by varied recovery times.
- 80-95% of HR
- 5s - 8 min
- recovery is equal to work interval
6 ways to adapt HIIT
- duration of work interval
- intensity of work interval
- number of reps
- number of sets
- duration of recovery interval
- activity during recovery interval
HIIT - advantages and disadvantages
- all sports can use
- provides similar benefits in aerobic capacity but in a short period of time
- not good for those with health issues
structural respiratory adaptations to aerobic training
- stronger respiratory muscles
- increased surface area of alveoli
4 overall respiratory adaptions to aerobic training
- increased volume of 02 diffused into blood stream
- decreased BF at rest and during sub max exercise
- delay OBLA
- alleviates asthma symptoms
5 structural CV adaptations to aerobic training
- cardiac hypertrophy
- increased elasticity of arterial walls
- increased blood volume
- increased RBC
- capillarisation surrounding alveoli
5 overall CV adaptations to aerobic training
- increased blood flow and 02 transport to muscle cells
- decreased BP
- delay OBLA
- increase intensity and duration of perofrmance
- lower risk of CHD and stroke
8 structural musculo skeletal adaptations to aerobic training
- SO muscle type hypertrophy
- increased size and density of mitochondria
- increased myoglobin stores
- increased glycogen stores
- FOG fibre become more aerobic
- increased strength of connective tissue
- increased thickness of articular cartilage
- increased bone mineral density
8 overall musculo skeletal adaptations of aerobic training
- increased capacity of aerobic energy production
- increased joint stability
- makes it easier to exercise
- delays OBLA
- increases metabolic rate - reduces fat
- decreased risk of injury
3 metabolic structural adaptations of aerobic training
- increased enzyme activity of aerobic enzymes
- decreased fat mass
- decreased insulin resistance
overall metabolic adaptations of aerobic training
- increased use of fuel and 02 for aerobic energy
- increased metabolic rate
- increased energy expenditure
strength
ability of the body to apply a force
neuromuscular system
the connection between muscles and the NS - is what strength is dependent on
static strength
force is applied against a resistance without any movement occurring created by isometric muscle contraction ( plank)
dynamic strength
force is applied against a resistance with movement meaning muscles change in length
(triple jump )
maximum strength
the ability to produce a maximal amount of force in a singular muscular contraction
( 1 rep max)
explosive strength
the ability to produce a maximal amount of force in one or a series of rapid muscular contractions
( jumping for a ball in netball )
strength endurance
the ability to sustain a repeated muscular contraction over a period of time whilst withstanding fatigue
factors affecting strength - cross sectional area
the greater the cross sectional area the greater the strength
factors affecting strength - fibre type
greater % of FG and FOG fibres , the greater the strength over a short period of time as they have large motor neurons which produce more force
factors affecting strength - gender
males have higher strength than women as they have higher muscle mass and cross sectional area due to testosterone
factors affecting strength - age
peak in females 16-25
peak in males 18-30
after this it decreases with age as efficency of neuromuscular system declines
maximal strength test - 1 rep max
athlete lifts the highest weight achievable in one reop
maximal strength test - 1 rep max
advantages
- direct objective meaurement
- easy procedure
- most muscle groups can be tested
maximal strength test - 1 rep max disadvantages
- difficult to isolate muscles
- injury if technique is bad
strength endurance test - abdominal curl test
athlete performs continious sit ups in time with a beat until exhaustion
strength endurance test - abdominal curl test - advantages
- large groups can do at same time
- simple and cheap
- valid and reliable
strength endurance test - abdominal curl test disadvantages
- injury due to repeated strain of lower back
- effected by motivation
- not sports speceific
explosive strength test - vertical wall jump
performer jumps as high as they can vertically and touches the wall , measurment is taken from starting height to ending
explosive strength test - vertical wall jump advantages
- can be converted into power output
- minimal equipment required
explosive strength test - vertical wall jump disadvantages
- only measures power in the legs
maximal strength test - hand grip dynamometer
- participant squeezes the dyanometer as hard as they can above their head and measurement is taken
maximal strength test - hand grip dynamometer advantages
simple and objective measurement
inexpensive equipment
highly reliable
maximal strength test - hand grip dynamometer disadvantage s
- only measures forearm strength
- not sports specific
weight training
using free standing weights where you can alter the intensity and resistance
positives and negatives of weight training
- can be specific to a muscle group
- can be flexible to the sport
- can cause injury
- spotter is required
plyometric training
a series of explosive exercises such as hopping, bounding and jumping to improve the speed at which the muscle shortens
effects of plyometrics
takes the muscle through a eccentric then a concentric conraction which makes the adaptation of more motor units being stimulated and initiating a stretch reflex
circuit training
a series of exercise stations arranged in a specific order to usually alternate muscle groups
structural neural adaptations to strength training
- increased recruitment of FG and FOG fibres
- decreases inhibition of stretch reflex
- increase speed, strength and power output
structural muscle and connective tissue adaptations to strength training
- muscle hypertrophy
- muscle hyperplasia
- increase strength of tendons and ligaments
- increase bone density
structural metabolic adaptations to strength training
- increased ATP/ Glycogen stores
- increased enzyme activity
- increased buffering capacity
- increased anerobic threshold
static flexibility
range of motion about a joint without reference to speed of movement
dynamic flexibility
the range of motion about a joint with reference to speed of movement
static active and static passive flexibility
- active is achieved by the performer
- passive is assisted by a partner or aid to move the joint
factors affecting flexibility - type of joint
ball and socket joints have greater ROM than hinge joints
factors affecting flexibility - length and elasticity of surrounding tissue
- greater length and elasticity of surrounding muscles , tendons and ligaments the greater ROM
factors affecting flexibility - gender
females are more flexible than males due to higher levels of oestrogen
factors affecting flexibility - age
greatest in childhood and declines with age
goniometer test
360 degree protractor that can be used to measure the ROM at any joint
advantages and disadvantages of gonionmeter
- any joint can be measured
- objective measurement
- training required for an accurate measurement
sit and reach test
box is placed and the athlete has to sit down with their feet on it and reach as far forward as possible
sit and reach test advantages and disadvantages
- cheap and accesible equipment
- only measures lower back flexibility
- injury can occur if not warmed up
static active stretching
joint is moved to a full stretch position by the performer with o assistance and held for 10-30s
static passive stretching
joint is moved to beyond point of resistance with assiatnce and held for 10-30s
isometric stretching
performer isometrically contracts the muscle while holding position for 7-20s with the use of assiatnce
effect of isometric strethching
overcomes the stretch reflex and is a fast and effective way to develop flexibility and strength in a muscle
negative of isometric stretching
very demanding so should be limited to once every 36 hours
PNF stretching
performer completes a static passive stretch whilst isometrically contraction the agonist muscle then relaxes and stretches futher
PNF advantages and disadvantages
- shows the fastest gain in flexibility
- aids muscle relaxation
- may cause a decrease in speed and power output of the muscle
ballistic stretching
swinging or bouncing movements used to create momentum and force the joint through extreme ROM
dynamic stretching
taking a joint through its full ROM with control over entry and exit of stretch ( walking lunge)
structural muscle and connective tissue adaptations to flexibility training
- increased resting length of the muscle
- increased elasticity of the muscle
- increase ROM of a joint
- decreased risk of injury
CVD
term for all diseases of the heart and blood circulation that affects 7 million in the UK
atherosclerosis
build up of plaque formed by fatty deposits on artery walls which narrows the lumen and hardens the artery walls causing increased BP
CHD
atherosclerosis of coronary artery which supply heart with oxygenated blood limiting the hearts ability to respire
Heart attack
if a piece of plaque breaks away from an arterial wall a clot may form which could block the coronary artery causing oxygen to the heart to be blocked off
stroke
either due to blockage of the cerebral artery which sends oxygen to the brain ( ischaemic ) or a bleed on the brain ( haemorrhagic )
impact of training on lifestyle diseases - CV
- reduce level of blood lipids
- prevent hardening and loss of elasticity in arterial walls
- decrease blood viscosity
- reduce risk of stroke by 27%
asthma
constriction of bronchial airways and inflammation of mucus membranes which restrict airways and limit breathing
COPD
umbrella term for several diseases of the lungs where airways become inflamed and narrowed
permanent changes caused by COPD
- thickening of bronchiole walls
- increased mucus production
- damage to alveoli
- decrease in lung tissue elastcity
impact of training on lifestyle diseases - respiratory
- increase respiratory muscle strength
- decrease BF which reduces onset of fatigue
- maintain full use of lung tissue and elasticity
