PE Unit 4 AOS 2 Training Program

training principles purpose

ensure chronic adaptations
reduce frustration of inadequate progress
reduce likelihood of injury and overtraining

all training principles

frequency

intensity

time

type

progressive overload

specificity

individuality

diminishing returns

variety

matinenance

overtraining

detraining

tapering

frequency definition

how often you train per week

frequency effects

training causes catabolic, rest allows for anabolic effect

intensity definition

level of exertion applied during work phase of training session

to target es, fc, major muscle groups

intensity measurements (6)

%HR max

RPE
%VO2 max

%1RM

Blood lactate levels

qualitative terms

LIP thought to occur at __ % HR max

85

intensity critical to

maximise chronic adaptations

time

refers to length of training session, exercise bout or training program

type

refers to training methods, type of exercises/activities in training to achieve training program goals

type should replicate

mvmnt patterms, muscle groups/actions, es, fc relevant to sport

progressive overload

systematic application of overload to achieve adaptations necessary to improve performance

otherwise plateau

4 factors to progressive overload

existing workload appropriate to current fitness

cause adaptation/improvement w/o making individual unable to complete session

maintains training aims

only one variable adjusted at a time

specificity definition

tailoring a training program to the specific demands of an athlete’s sport, position, physiological requirements and training goals

consider __ for specificity

es, fc, major muscle groups, skill frequencies, fatiguing factors

individuality

principle suggesting individual responses to physical activity are highly varied

5 factors influencing individuality

heredity

genetic predisposition

training history/initial fitness level

mental and physical preparedness to train

different individual response of adaptations

diminishing returns/law of diminishing returns

rate of fitness improvements diminishes as a person approaches their genetic potential

variety

providing different activities, formats, drills and exercises whilst still achieving the same training goals/specificity

why variety

training becomes boring over time

motivation loss

2334 stimulate, challenge and manage motivation

5 examples of variety

venue/environ

training method

equipment

order of exercises in circuit workout

warm up drills/exercises

maintenance

when a required level of fitness has been achieved, the level of effort to maintain that level of fitness is less than what it was to acquire it

when to do maintenance

playing a seasonal sport - minimal training in off season for recovery without sig losing fitness levels

other priorities - eg training agility w/o compromising speed

overtraining

long term decline in performance and physical functioning from insufficient recovery

prevented with periodisation

monitor for 3 signs of overtraining

muscle soreness

sleep quality

mood levels

physiological and psychological factors contributing to overtraining

excessive volume

inappropriate application of prog overload

training when ill

poor nutrit intake

insufficient sleep

physiological symptoms of overtraining

persistent fatigue

chronic muscle soreness

decreased performance during strength and power testing

earlier onset of fatigue during exercise bouts

psychological symptoms of overtraining

depression

increase anxiety

decrease motivation

decreased concentration

misc symptoms of overtraining

more frequent illness

insomnia

loss of appetite

increase overuse injuries

detraining/reversibility

reversal of fitness gains occurring much faster than it took to achieve when training stops or load is significantly reduced

causes of detraining

injury

illness

boredom

poorly planned training program

extent of detraining

dependent on time and type of activity

aerobic lost in 2-4 weeks

muscular slower

tapering

short term, systematic reduction of training load to decrease cumulative fatigue without compromising training adaptations and optimising performance

tapering allows for

full physiological and psychological revoery

replenish energy stores

tapering involves

volume decrease (30-60%)

intensity same/slight increase

frequency same/slight decrease (80 or 50% og level)

benefits of tapering

replenish fuel substrates like glycogen

psych refreshment

increase enzyme activity

increase RBC volume

expand blood plasma

increase neuromuscular coordination

repair muscle microtrauma

aerobic chronic adaptations

lower hr

higher sv

higher avo2 diff

periodisation of training

systematic planning of physical training to reach optimal performance levels at most important time of year

difficult to address individuality

three stages of training plan

prepatory competitive transition

prepatory phase of training plan

2-4 months

fitness and skill base

foundation for subsequent trianing

competition phase of training plan

4-6 months

peak fitness for competition

taper allows for recovery and reduce residual fatigue

maintain fitness and refining tactics

transition phase

2-3 months

physio and psych break from competition and training rigours

balance recovery and maintenance (prevent detraining and lost adaptations)

sleep

most important way to recover, regenerate, inc mental health, hormonal balance and muscular recovery

content of training session dependent on

program aim

sequencing in periodisation plan

time

three phases of training session

warm up, conditioning, cool down

warm up

lays out foundation for main workout/conditioning phase

warm up to

physically and mentally prepare for activity

mild sweating w/o fatigue and activities that mimic muscle mvements in conditioning phase

inc muscle temp, core body temp, RR, muscle elasticity, hr and blood flow to working muscles

decr joint fluid viscosity

three phases of warm up

general dynamic stretching activity specific

general phase

gradual intensity build up of slow aerobic exercises

dynamic stretching to

loosen and increase joint, muscle and connective tissue mobility

activity specific phase

higher intensity and more specific mvements to activity

agility, speed, acceleration, sport specific

conditioning component

main training session focus to target physiological reqs or skill development to improve

training session order of priority

sprint/speed

strength and power

aerobic/endurance based

cool down

gradual reduction of intensity of activities

best cool down

same locomotion patterns at reduced intensity

cool down purpose

return body to preexercise levels and reverse fatigue effects

maintain oxygenated blood flow to muscles for waste product removal

gradual HR and BP recovery to pre exercise levels

reduce muscle soreness effects

prevent venous pooling (accumulation of blood in veins in inactive muscles)

stretching best in cool down cos

body warm, ligaments and joints more elastic, reduce chance of muscle stiffness

static stretching

take joint to full rom

min 10 secs

stretch reflex relax muscles to inc flex and joint rom

passive stretching

muscle relax w external force to achieve stretch

proprioceptive neuromuscular facilitation pnf

fully lengthen muscle and isometrically contract against resistance before stretching again until full stretch achieved

theory of reciprocal inhibition when agonist muscle contracts, it is inhibited making it relax and achieve full rom

slow active stretching

contraction of opposing muscles to relax targeted muscle and achieve full rom

low risk cos internally controlled

monitoring training

understanding of how hard an athlete is working and how well they are physio psych socio coping with training load

physiological info when monitoring training

energy level rpe during training

muscle soreness

nutritional info

breathing rate

psychological info when monitoring training

emo and motivaitonal variables

confidence

stress

arousal

sociological information when monitoring training

temp and weather

time and day

environment

teammates

training diary

athetes personal online or hard copy monitoring tool to record objective and subjective training info

greater self knowledge abt training and development

data from digital tools or emo, energy levels and environ factors

digital tools and wearable technology

accurate real time feedback

hr monitors gps devices smart watches pedometers

use most appropriate tool for activity reqs

requirements to write for interval training

work distance

work and rest time

rest type

work intensity

number of reps sets

benefits of interval training

higher intensities can be maitnained in work periods, enhancing the quality of the training session

can target specific es

develop lip and lactate tolerance

wr can replicate game

benefits of circuit training

versatile (indoors or outdoors)

develop several fc in a session

variety

large groups

minimal equipment (body weight)

fixed time circuit

W:R manipulated to suit activity/sport requirements

easy to run with large groups as everyone moves between stations at same time