training plans Flashcards
fitt
frequency
intensity
time
type
principles of training
specificity
overload
progression
reversibility
moderation
variance
periodisation
periodisation cycles
macrocycle- one year
mesocycle- one month
microcycle- one week
phases of training
preparatory phase- off season, general fitness to build a base for- pre season, basic fitness
competitive phase- maintenance of fitness- tapering
transition phase- recovery, light training
benefit of tapering
fuel stores such as muscle and liver glycogen are maximised allowing for higher intensity exercise for longer
aerobic capacity
the ability of the body to inspire transport and utilise oxygen to perform a sustained period of aerobic activity
VO2 max
the maximal volume of oxygen inspired transported and utilised per minute during exaustive exercise
factors effecting VO2 max
individual physiological makeup
training
age
gender
aerobic tests
direct gas analysis
multistage fitness test
cooper 12 min run
queens college step test
direct gas analysis
continuous progressive intensity test to exausion measuring VO2 max using O2 and CO2 concentrations in expired air
+accurate valid reliable measurement
+can use bike rower or treadmill so suits variety of athletes
- expensive equipment
- exaustive test not safe for elderly/ health conditions
multistage fitness tesf
a progressive intensity maximal 20 meter shuttle run test.
+suitable for large groups
+minimal equipment needed
+standardised tables available to analyse results
- exaustive test
- only predictive not measurement
- less suitable for non runners
cooper 12 min run
comtinuous maximum intensity test measuring the macimum distance achieved around a 400m running track in 12 mins to predict VO2 max
+exaustive
+only a predictive test not a measurement
+less suitable for non runners
queens college step test
a continuous three minute step test which uses heart rate recovery to predict VO2 max
+sub max test, safe for elderly/ health conditions
+standardised tables available to analyse results
+minimal equipment needed
- only a predictive test
- step may be too high for some
karvonens principle
more tailored to the fitness of the performer by using a concept called heart rate reserve calvulated by HRmax-HRresting
trainingHR=restingHR+%
aerobic training
continuous training
HIIT training
fartlek training
circuit training
continuous training +-
+ general fitness
+ long distance runner
+ easy
+ fat burning
fartlek +-
+ specific for games players
+ has higher intensity periods/ rests
- can be easy to skip the higher intensities
- harder to control intensity
HIIT+-
+ higher calorie consumption
+ can run longer distances due to rests
+ faster adaptations
+ can work at a higher intensity for longer
- not good for unfit/ overweight people due to higher intensity
aerobic training physiological adaptions
cardiac hyperteophy- increased size and contractility of the ventricles so SV increases
increased elasticity of the artery walls- increased regulation of blood pressure and distribution of blood to working muscles
capillarisation- increased number of capillaries at lungs and muscles so gas exchange increases
increased red blood cells- oxygen carrying capacity of bloos increased
increased blood plasma- blood viscocity reduced which increases flow
increases strength of respiratory muscles- increased lung volume decreased fatigue of respiratory muscles more efficient ventilation
increased surface area of alveoli- increased diffusiom of oxygen
aerobic physiological adaptations
muscular hyperteophy of slow oxidative and fast oxidative glycolytic muscoe fibres
fast oxidative glycolytic muscle fibres increase their aerobic capability
increased resting metabolic rate
increased myoglobin stores in miscles
increased stores of glycogen and triglycerides
increased size and number of mitochondria
increase in aerobic enzyme action
aerobic food fuel
glucose is the main fuel for the first 20-40 mins- more severe muscular effort relies of glucose
once glucogen stores deplete more FFAs are used- long, low intensity work
2 types of strength movements
static- apply force against resistance with no movement- isometric contraction
dynamic- apply force to overcome a resistance where movement occurs
3 types of strength
strength endurance
max strength
explosive/ static strength
factors affecting strength
muscle fibre type being recruited
cross sectional area of muscle
