Training methods pe Flashcards
periodisation def
the organised division of training into specific blocks
What is a macro-cycle
long-term training plan typically over a one year period
Broken down into several Meso-cycles
What is a meso-cycle
mid term training plan over 4-16 weeks
aimed at a mid-term goal e.g maintaining general fitness at a transition phase
Broke dow into Micro-cycles
What is a Micro cycle
short-term training plan over 1-3 weeks
short term goal e.g cut shot technique
Each cycle split up into varied sessions
What does the preparatory phase include?
-general conditioning (before pre-season)
-progressive overload in pre season
-competition training takes over e.g practise games
What does the competitive phase include?
-training load reduces-adequate rest days
-strategies, tactics and gameplay will be focus
-still need to maintain high intensity training
-‘tapering’ may be undertaken 2 weeks prior to performance
What is the transition phase?
-active rest and recuperation
-low intensity aerobic work
-receive treatment for injuries
What is tapering and what are the benefits?
tapering- maintaining the intensity but decreasing the volume of training by one third to prepare for comp
benefits- increased haemoglobin and red blood cell production improved Fast glycolytic muscle fibre recovery
Aerobic capacity
the ability of the body to inspire, transport and utilise oxygen to perform sustained periods off aerobic activity
VO2 max
Maximum volume of oxygen inspired, utilised and transported per minute during exhaustive exercise
Factors affecting VO2 max
Physiological make-up-greater efficiency of all internal systems higher the vo2 max
Age- from early 20s vo2 max declines 1% per year
gender-females tend to have 15-30% lower Vo2 max
Training-Aerobic training increases Vo2 max by 10-20%
What is the direct gas analysis
performer takes part in continuous exercise at progressive intensities to exhaustion.
Vo2 can be determined
2 adv and dis adv of direct gas analysis
Direct measurement of VO2 max
Accurate, valid and reliable
Access to specialist equipment needed
cannot be used with elderly
Cooper 12 minute run
Continuous running to achieve a maximum distance in 12 minutes
Simple calculation works out vo2 max
2 adv and dis adv of Cooper 12 minute run
Large groups can take part
Subject can administer their own test
Prediction not a measurement of vo2 max
Not sport specific
Queens college step test
subject performs continuous stepping on and off box 41.3cm high for 3 minutes. 24 steps min for me 22 for women
HR taken straight after
2 adv and dis adv of Queens college step test
Sub-max test
simple and cheap equipment required
Prediction not measurement of vo2 max
Not sport specific
Multi stage fitness test
Continuous 20m shuttle runs at progressive intensities to exhaustion
2 adv and dias adv of multi stage fitness test
Large groups can do it
simple and cheap
prediction not measurement of vo2 max
testing to exhaustion can be limited by performer motivation
What respiratory adaptations can be achieved in an aerobic training programme?
Stronger respiratory muscles
Increased SA of aveoli
increased maximal lung volume
decreased reparatory fatigue
Increased external gaseous exchange
What cardiovascular adaptations after a aerobic training programme?
Cardiac hypertrophy- increased SV and CO due to increased filling capacity and force of ventricular contraction
Increased elasticity of walls
Increased blood plasma volume
increased number of red blood cells
What music-skeltal adaptations occur after a aerobic training programme?
Slow oxidative muscle fibre hypertrophy
Increase in size and density of mitochondria
increased stores of myoglobin
increased strength of connective tissue
increased bone mineral density
What is static strength?
force is applied against a resistance without movement occurring
e.g arabesque on the beam/ crucifix
What is dynamic strength?
Force is applied against a resistance and a movement of muscles occur
e.g hop step skip in triple jump
What is maximum strength?
the ability to produce a maximal amount of force in one single contraction
e.g push in a rugby scrum
What is explosive strength?
ability to produce a maximal amount of force in one or a series of rapid contractions
e.g sprinting down the wing in rugby
What is strength endurance?
the ability to sustain repeated muscular contractions over a period of time whilst withstanding fatigue
e.g rosin g
4 factors that affect strength?
Cross-sectional area-greater cross sectional area of muscle greater the strength
Fibre- type greater % of fast glycolytic fibres greater strength over short period of time
Gender- males stronger than females due to higher muscle mass and cross section area
Age- peak strength in females is 16-25 and males 18-30
