Week 11 Flashcards
What does LTAD stand for
Long term athlete Development
What are the 7 stages of LTAD
- Active start
- Fundamentals
- Learn to train
- Train to train
- Train to compete
- Train to win
- Active for life
Objectives of active start
Learn fundamental movements and link them together in play
Objectives of fundementals
Learn all fundamental movement skills and build overall skill
Objectives of learn to train
learn overall sport skill
Objectives of train to train
build aerobic base, develop speed and strength
Objectives of Train to compete
Optimize the engine and learn to compete
Objectives of train to win
Performance on Demand
Active for Life
Lifelong physical activity and participation in sport
What are the 10 factors influencing LTAD
- Physical literacy
- Specialization
- Developmental age
- Sensitive Periods
- Mental, cognitive, emotional development
- Periodization
- Competition
- Excellence takes time
- System alignment and integration
- Continuous imporvement
Physical literacy
- Demonstrating a wide variety of basic human movements
- Move with confidence, competence and creativity
- Develop the motivation, ability and knowledge to understand, communicate, apply and analyze different forms of movement
- Make choices that engage them in physical activity
Specialization
Children should participate in a wide variety of sports, athletes can select a late specialization sport between the ages of 12 and 15
- EARLY SPECIALIZATION: Acrobatic sports, highly kinesthetic, dynamic and complex motor sports
- LATE SPECIALIZATION: Allows for greater development of motor skills and abilities, early specialization in a late specialization sport contributes to lack of ABC’s, overuse injuries or early burnout
Developmental Age
- Chronological Age: refers to the number of years/days since birth
- Developmental Age: refers to the degree of physical, mental, moral cognitive and emotional maturity - quality indicator of developmental age is PHV
Sensitive Periods
The 5 S’s
- Stamina (PHV)
- Strength (post PHV)
- Speed (early and PHV)
- Skill (Pre-PHV)
- Suppleness (Early development)
Mental, Cognitive, Emotional Development
Intellectual Development
- Sensorimotor and pre-operational stages during active start
- Concrete operational individuals continue to develop logic
- Formal Operational start to understand abstract thoughts
Emotional Development
- Hope, will, purpose, competence, fidelity
Competition
- Early stages mostly training
- switch at train to compete mostly comp
- Over-competition and under training can result in the lack of basic skills and fitness
Excellence takes time
10000 hours to master your craft
System Alignment and integration
- Tool for change towards full system
- Athlete centered, coach driven, and administration/sports science/ sponsor supported
- Activities of schools, communities, clubs and PSO/NSO’s should be fully aligned and integrated through sport for life
Continuous imporvement
- Responds to and incorporates scientific, coaching and sport specific innovations
- Promotes ongoing education
- Promotes integration between sectors based on common goals and principles
Why resistance training for children
- Promotes muscular strength, motor skills, and lifelong physical activity habits
- Enhances body awareness, weight room etiquette, and enjoyment of exercise
- Prepares young athletes for sport and reduces injury risk
Key guidelines for RT in children
- Readiness - interest in participating
- Focus area - intrinsic goals: skill improvement, personal success and fun
- Progression - Start with light/no weight for technique mastery and gradual increases in load or sets after technique is consistent
Injury prevention strategies for RT in youth
- Professional supervision to maintain technique and reduce overuse risk
- Comprehensive, year-round programs with varied intensity and type
- Encourage recovery periods between seasons and avoid early specialization
Components of a balanced program in children
- Physical training: RT, Plyo, speed, agility, balance work
- Lifestyle factors: promote adequate sleep, hydration, balanced nutrition
General considerations for training in older adults
- Maintaining strength and functionality
- RT helps preserve muscle mass and maintain bone density, reducing the risk of osteoporosis and fracturs
- aim to maintain or improve balance, mobility and functional independence to reduce fall risk and improve quality of life - Start low, progress gradually
- Begin with low Resistance and volume, increase as the athlete adapts to avoid injury
- Focus on functional exercises that replicate everyday movements
Injury prevention and wellness in RT with older adults
- Flexibility and balance training: include stretching and balance exercises to reduce fall risk and improve joint flexibility
- Gradual load increase: avoid rapid intensity increases, ensuring the athlete can maintain proper technique with each progression
Frequency and volume in RT with Older adults
- 2-3 times per week
- 1-3 sets per exercise
- 8 to 12 reps
Recovery and progression with RT in older adults
allow adequate recovery (1-2 days) to avoid overtraining and facilitate muscle repair
Principles of rehab
- Avoid overstressing healing tissue
- Progression based on specific criteria
- Evidence-based approach
- Individualized programs
- Team-oriented process (collaboration between doctor, coach, S&C and athlete)
Exercise strategies during Inflammatory response
- Relative Rest for injured area
- Exercise for uninjured areas
- Focus on maintain fitness
Exercise strategies for fibroblastic repair
- Isometric exercise
- Isokinetic/ Isotonic exercise
- Neuromuscular control training
Exercise strategies for maturation or remodeling phase
- Sport-specific training
- Velocity-specific training
- closed kinetic chain exercises
- Open kinetic chain exercises
