Specialised training Flashcards
altitude training, interval HIIT training, SAQ training
what is the first stage of altitude training
acclimitsation
how long does acclimatisation last
3 to 10 days
what is the second stage of altitude training
primary training
how long does primary training last
1 to 3 weeks
what happens in acclimatisation
athlete gets used to the lower pO2
do not overtrain
more recovery between workouts
what happens in primary training
progressively increase training volume until athlete reaches volume of training that occurred at sea level
what is the 3rd stage of AT
recovery
how long does the recovery stage last
2 to 5 days
what happens in the recovery stage
prepare for return to sea level
enables athletes to fully recover from fatigue at altitude
training volume and intensity gradually decrease
what is the 4th stage of AT
positive phase
how long does the positive phase last
1 to 4 days
what happens in the positive phase
on return to sea level there is an increase in O2 carrying capacity in the blood as there are more red blood cells
what is the 5th stage of AT
progressive return to sea level training volume and intensity
how long is the progressive return stage
10 to 14 days
what happens in the progressive return phase
probability of good performance is reduced
after several days of sea level training improvements in fitness and coordination reappear
what is the final stage of AT
fitness peak
how long does the fitness peak last
15 to 20 days
what happens in the fitness peak stage
this is the optimal time for competition, there is increase O2 transport
increased economy
increased maintanence of of breathing adaptations
what stimulates the release of erythropoietin
a low pO2
what is erythropoietin
a hormone
what does EPO stimulate
the production of erythrocytes
2 negatives of AT- (physiological)
altitude sickness
dehydration
who is AT good for
elite endurance athletes
at what height does AT occur
25000+m
what type of athlete would train at altitude, explain (4)
those who use predominantly aerobic system- endurance athletes
the low pp02 at altitude stimulates epo to produce rbcs which increases o2 carrying capacity of the blood
aerobic energy can be made more easily improving performance on return to sea level
what does HIIT training stand for
high intensity interval training
what is interval training
any type of training that involves altering periods of work with periods of rest, usually involving periods of intense exercise with periods of rest being low intensity exercise.
how to make HIIT training specific (4)
duration of the work interval
intensity of the work interval
duration of the recovery interval
number of work intervals and recovery intervals
advantages of HIIT (4)
burns body fat and calories quickly
can be altered easily to suit the individual
can improve aerobic and an energy systems
can be completed relatively quickly
disadvantages of HIIT (3)
extreme work can lead to injury
high levels of motivation needed to complete the work
can lead to dizziness and feelings of nausea
high intensity anaerobic intervals can last anywhere from ….. to …..
10 to 60 seconds
low intensity and more aerobic intervals can last
several mins
how can HIIT training be changed to train aerobic and anaerobic systems
interval training can be altered to suit the needs of the performer/energy demands of the individual and activity they are training for, it can be used to train both
high intensity periods of work improve anaerobic systm
HIIT involves short periods of intense exercise with low intensity periods of recovery
discuss the effectiveness of HIIT as a training methods for a games player (6)
marks FOR (3)
works anaerobic energy system required in games + eg/works aerobic energy system required in games + eg
mix of high intensity/anaerobic and low intensity/aerobic mimics demands of the game
work:rest ratio can be altered to meet specific demands of sport/position
can improve range of components of fitness required in team games eg aerobic endurance/anaerobic power/speed/musc end
develops ability to perform sports specific skills under fatigue/buffer lactic acid with applied eg
potentially more effective at improving aerobic endurance than continuous training/takes less time to improve AE
HIIT involves short periods of intense exercise with low intensity periods of recovery
discuss the effectiveness of HIIT as a training methods for a games player (6)
marks AGAINST (3)
not most appropriate for all positions/other training methods are more appropriate for some positions or games players eg goalkeeper in football or weight training for a rugby player
high intensity increases risk of injury so longer rest intervals required between sessions so cant perform multiple sessions
intensity can negatively impact on skill performance
work:rest intervals differ by position and sports can be difficult to accurately work out
what does SAQ training stand for
speed agility, quickness
what does SAQ training focus on
coaching the technique of speed, agility and quickness coupled with strength training, helping the athlete achieve improved physical and mental skills, resulting in improved sprint speed and agility
a type of training that aims to improve multi directional movement through developing the neuromuscular system
who is SAQ good for
players that require combinations of SAQ/multi directional movement eg games players like netball
examples of SAQ
short sharp runs around cones
can add small obstabcles/hurdles
max speed/lots of changes in direction
zig zag runs
footladders
SAQ drills need to be kept …, why
short, it is important that the athlete repeats the exact technique they will be using
so it can be repeated and the body will naturally respond quicker
the complete session of SAQ can be as short as ….
5 mins, it works the atp-pc system
for SAQ the correct body …. need to be maintained so that the drills…
maintained
so that the drills correctly reflect the movements in the sport to avoid creating bad technique
SAQ is not about building the …. system
aerobic
how long should SAQ drills last and how long between reps
2-10 seconds with at least 20 sec rest between reps
describe the main principals and benefits of SAQ training (4)
involves being coached correct technique for movements
progression exercises to improve motor abilities to do skills at faster speeds/more accuracy
benefits: increases muscular power
improved kinaesthetic/spatial awareness, motor skills, techniques, reaction time
describe the physiological process involved in plyometric training (4)
eccentric contraction- MSA detect stretch causing stretch reflex to be activated
a nerve impulse is sent (to spinal cord) via CNS (different impulses)
elastic energy is stored and contributes to the more powerful concentric contraction.
ammortisation phase is time between end of pre stretch and start of conc cont, the shorter this phase the more powerful the contraction
the stretch reflex protects over stretching of muscles/avoids injury
