4.4 Optimise training & injury prevention

what are training thresholds?

the level of intensity needed in order to do a sporting activity

how is maximum heart rate calculated?

220 minus age

how is the aerobic training zone calculated?

60-80% of maximal heart rate

how is the anaerobic training zone calculated?

80-90% of maximal heart rate

how can circuit training be optimised?

• change the time spent training

• change time spent resting (between stations)

• change the content of the circuit

how can weight training be optimised to train maximum strength?

use high weights (above 70% of one rep max) but do a low number of reps (three sets of 4–8 reps)

how can weight training be optimised to train muscular endurance?

use low weights (below 70% of one rep max) but do a low number of reps (three sets of 12–15 reps)

what 8 ways can injury be prevented?

• train in the correct zone — aerobic/anaerobic

• wear appropriate footwear

• stretch using correct technique and holding for the right amount of time

• correct rest should be used between training

• do not overtrain

• wear appropriate clothing

• stay hydrated

• focus on quality rather than quantity when weight training

what is altitude training and who is it for?

training at high altitudes (2000m above sea level) used by elite athletes to improve aerobic fitness

how high altitude training is carried out?

• athlete trains 2000m or more above sea level

• there is limited oxygen in the air → training is hard

• body makes more red blood cells to carry more oxygen

• at the end of training the body has more red blood cells

what are the benefits of altitude training?

benefits endurance athletes

what are the limitations of altitude training?

• some athletes suffer altitude sickness

• training can be difficult to complete

• benefits are lost quickly when returned to sea level → red blood cell count decreases

• doesn’t benefit athletes who train anaerobically

what are the three training seasons?

• pre season

• competitive season

• off season

what is the aim of pre season?

• improve general/aerobic fitness

• train specific components of fitness for their sport

  • specific skills are practiced for the season

what are the benefits of preseason?

increased sport specific fitness and overall fitness

what is the aim of training in the competitive season?

• maintain fitness levels

• focus on tactics and skills

what are the benefits of training in the competitive season?

sport specific skills can be practiced and trained before a match

what is the aim of the off season?

• recuperating and resting

• light intensity exercise to work on general fitness

what is the benefits of the offseason?

gives the body and mind rest for the next pre season