Training Plans

Acronym for fitness components

AAA

MMM

BCFS

A’s:

Aerobic power (rate of ATP production rather than amount)

Anaerobic capacity (amount of ATP)

Agility

M’s:

Muscular power

Muscular strength

Muscular endurance

BCF’S:

B: Balance

C: Coordination

F: Flexibility

S: Speed

Define Aerobic power+example

The maximum rate of ATP production from the aerobic energy system

Example: Marathon running, cross country skiers.

Factors that affect aerobic power

1. Age: Vo2 max, and aerobic power peaks in the mid 20s, and decrease afterwards.

2. Sex: Men generally have higher aerobic power (vo2 max) than females

3. Muscle fibre type: Greater percentage of slow twitch fibres increases aerobic power.

Training methods to improve aerobic power

Continuous training, fartlek training, long intervals.

Fitness tests for aerobic power

Multi stage fitness test, 20m shuttle run, 12 min run

Define anaerobic capacity+examples

The total amount of energy that can be generated from the anaerobic energy systems without oxygen.

Eg: Short swimming events, combat sports

Factors affecting anaerobic capacity

1. Sex: Males generally have more muscle, meaning more fuel stores, therefore ATP can be resynthesised quicker

2. Age: Anaerobic capacity peaks around 20-30, declines after.

3. Muscle fibre type: people with a greater proportion of fast twitch muscle fibres means that ATP can be resynthesised quicker.

4. Tolerance to fatigue: those who are able to sustain efforts for longer are more likely to develop greater anaerobic capacity.

Training methods to improve anaerobic capacity

Short, intermediate interval training

Fitness tests for anaerobic capacity

Wingate test, phosphate recovery test

Define agility+example

The ability to change direction quickly with balance and control

Eg: Soccer, netball, basketball

Training methods to improve agility

Change of direction drills, plyometrics, resistance training, circuit training

Fitness tests for agility

Illinois agility test, 505 agility test

define muscular endurance+example

The ability of a muscle or group of muscles to sustain repeated or sustained contractions against resistance in the face of fatigue.

Eg: plank, wall sit, cycling

Factors that effect muscular endurance

1. Sex: Adult males have significantly higher levels of circulating testosterone, which increases skeletal muscle mass and enlarges fast-twitch muscle fibers.

2. Muscle fibre type: those with a greater proportion of slow twitch muscle fibres will have greater muscular endurance, as they are more resistant to fatigue.

3. Age: People naturally lose about 8% of their muscle mass every decade after age 30.

Training methods to improve muscular endurance

Continuous repetitions, high resistance training.

Fitness tests for muscular endurance

Push up test, squat test, plank hold

Define muscular strength+examples

The amount of force that a muscle or a group of muscles can exert against resistance in one repetition.

Eg: Weightlifting, rugby

Factors affecting muscular strength

1. Speed of muscle contraction: Muscles that contract slowly will produce greater strength

2. Age: Strength peaks between 20 and 30, can then decrease with age

3. Fibre type: fast twitch fibres are capable of greater strength output than slow twitch fibres.

4. Sex: Males generally have greater mass, and therefore greater strength output than females.

Training methods to improve muscular strength

Gradually increase weight over time.

Fitness tests for muscular strength

Grip strength test, 1 repetition max test.

Define muscular power+example

Ability of a muscle or group of muscles to produce force as quickly as possible in a contraction

Eg: Weightlifting, sprinting

Factors affecting muscular power

1. Age: Maximal power comes between 20-30 years of age, declines gradually after.

2. Sex: Males generally have more total muscle mass and less body fat than females, which creates a higher capacity for generating force.

3. Muscle fibre type: Those with a higher proportion of fast twitch muscle fibres are more likely to generate greater amounts of power, as they contract faster, compared to those with slow twitch fibres, which contract slower.

Training methods to improve muscular power

Plyometric training (box jump, medball slam), resistance training

Fitness tests for muscular power:

Vertical jump test, broad/long jump test

Define balance+example:

Balance is the ability to control and maintain equilibrium

Eg: Gymnastics, turn in iceskating, handstand, dancing

Training methods to improve balance

• Proprioceptive (spatial awareness)

• Resistance training

Fitness tests for balance

Stork stand test (standing on one foot for as long as possible)

Define coordination + example

The ability to use the nervous and muscular systems together to perform specific movements smoothly, efficiently, and accurately.

Eg: Dancing, gymnastics, tennis serve

Training methods to improve coordination

• repeatedly pratising specific motor skills and movements

• Repetition of basic motor skills

• Agility and footwork drills

Define flexibility + example

The ability of a joint to move through its complete range of motion

Eg: Gymnastics, splits, dancing, diving

3 methods of stretching to improve flexibility

Static stretching: holding a single position in a fixed place for a set time (15-30 secs) to lengthen the muscle

Dynamic stretching: uses active, controlled movements that take your muscles and joints through their full range of motion without staying still.

Ballistic stretching: stretching technique that uses the momentum of bouncing or jerking movements to force a muscle past its normal range of motion.

Proprioceptive neuromuscular facilitation: An stretching technique that combines passive stretching (using an external force to hold a muscle in a lengthened position), with muscular contractions (exerting a force), to rapidly improve flexibility and range of motion.

Factors affecting flexibility

Age: Flexibility decreases with age

Sex: Females are generally more flexible than males (connective tissues are composed differently.)

Muscle length: increased muscle length (longer muscles allow joints to move through a greater range of motion)

Muscle temperature: Higher muscle temperature (through activity) makes muscles and connective tissue more stretchy, which increases flexibility

Tests for flexibility

Sit and reach test

Define speed + example

The pace at which a person moves from one point to another in the shortest possible time

Eg: 100m sprint, AFL, 50m freeestyle

Factors affecting speed:

Muscle fibre type: Those with a higher proportion of fast twitch muscle fibres will generate increased speed as they have a higher contractile speed, compared to those with slow twitch muscle fibres.

Gender: Higher levels of testosterone in males drive greater muscle mass and lower body fat percentages, which increase force production and speed.

Age: As people age, their fast twitch muscle fibres generally decrease in size and number, generating less speed.

Training methods to improve speed

Short interval training

Plyometrics

Resistance training

Fitness tests for speed

20m sprint test, 50m sprint test

Training methods- Continuous training

•Minimum 20 minutes of exercise between 70-85% max. HR (aerobic training zone)

•Trains aerobic energy system

Training methods- Fartlek training

•Speed play (changing speed)

•Changes in an activities intensity (must stay in aerobic training zone of 70-85%MHR)

•Eg: jog 2 min @70% then stride for 1 min at 85%MHR

•Activity must last minimum 20 mins to train aerobic system.

Training methods- HIIT

•includes short bursts of high intensity exercise (cycling/running) with periods of rest or low intensity exercise

• Trains aerobic system (aerobic power)

Guidelines:

• 3x per week

• 90-100% HR+VO2 MAX

• 4-12 reps, from 30secs-4mins rest period

• Rest can be passive (resting), or active (-50% VO2 MAX/60% HRM)

• Work:Recovery ratio- 1:1 or 2:1 (equal or more working than resting)

Training methods- Interval training overview

• Can be short, intermediate, long

• Includes intervals of work followed by intervals of rest/recovery, repeated.

Short interval training

• Trains ATP-PC system

• HR is maximal

• 2-10 secs working

• Maximum 80m

• Work to rest ratio- 1:5+ (lots of rest for little work)

• Suited to sprints, some team sports

Intermediate interval training

• Trains Anaerobic glycolisis system

• HR is at 85-90% of max

• 10-60 secs working

• Between 50-300m

• Work to rest ratio- 1:2-4 (less rest than short intervals)

• Suited to intermittent teams.

Long interval training

• Trains aerobic system

• HR is at 85-90% max

• 60+ secs working

• 300m+ distance

• Work to rest ratio- 1:1- (equal rest to work or less rest than work)

• Suited to long distance events.

Training methods-Resistance training overview

• Aims to build muscular power, strength and endurance, involves moving muscles against force.

Resistance training to improve muscular strength

80-100% 1RM (How much lifted in one rep)

1-6 reps (Can’t lift much as it is so heavy)

3-6 sets

3 minutes rest between sets

Slow speed of contraction (takes long time to lift)

Resistance training to improve muscular power

30-70% 1RM (How much lifted in one rep)

3-10 reps

3-6 sets

3 minutes total

Fast speed of contraction (smaller weight can be lifted quickly/need power)

Resistance training to improve muscular endurance

40-60% 1RM (How much lifted in one rep)

15-25 reps

3-6 sets

1 minutes total

Moderate speed of contraction (slightly more exertion required as weight increases)

Training methods- Plyometrics training

• Trains muscular power (jumping)

• Always involves eccentric contraction followed by concentric contraction (Muscle gets longer then shorter)

• Uses stretch reflex (myotatic stretch reflex)

• Eg: skipping, med ball throws, box jumps, bounds (requires athletes to leave the ground and be explosive)

• Up to 10 reps (needs to be maximal exertion)

Training methods- Circuit training

Involves working at a number of activity stations in sequence

• Can train any fitness component

•Fixed Time Circuit (Each activity lasts for a particular time)

•Fixed Load (Specific weight/repetitions for each activity)

•Individual Load (Changes based on individual needs)

What are training principles?

Guidelines that need to be applies to training to ensure maximum benefit.

Main training principles

Frequency

Intensity

Type

Time

Also:

Diminishing returns, detraining, overtraining, maintenance, tapering, specificity, progression, variety, individuality.

Acronym for main training principles

FITT

Donald Duck only makes special toffee peach vanilla icecream

Training principles- Frequency

Involves:

• Number of sessions per week

Important considerations are:

• Recovery between sessions

• Type of activity undertaken

• Level of fitness of athlete

Training principles- Intensity

• Intensity is the exertion level at which training is being performed

Can be measured as a % of max heart rate

• Maximal=ATP-PC predominant

• 85-95% max= Aerobic predominant

• 70-85% max= Aerobic predominant

• Weights- %RM- 1 repetition max

• RPE (1-10) Rate of perceived exertion

Training principles- Type

Type of training method used

Eg: An athlete trying to improve aerobic power would train continuously

Training principles- Time

Minimum length of time for training program in order to result in measurable improvements

Minimum duration for aerobic improvement: 6-12 weeks (20 mins each session)

Minimum duration for anaerobic improvements: 6-8 weeks

Training principles- Specificity

Ensures that training replicates, mimics, or mirrors games.

To choose the correct type of training, we need to consider:

• Muscle groups

• Skills performed

• Fitness components used

• Energy systems

For example, a runner would be required to train continuously (type) while running (specificity)

Training principles- Progression

Involves increasing workloads to stimulate training effects

This relies on 4 factors:

• Initial workload is appropriate to the level of fitness of the subject (do not give an unfit person the same initial workload as a professional athlete.

• Appropriate increase (not to great or too little)

• Overload maintains original goals set.

• Manipulate only 1 variable at a time (2-10% of that variable)

What is progressive overload?

Gradually increasing the stress or demands placed on your body during exercise over time.

Progressive overload variables:

–Distance covered

–Time working

–Recovery time

–Number of repetitions

–Number of sets

–Number of sessions per week

–Size of resistance

–Range of motion

We must only increase one of these variables at a time, by only 2-10%, to avoid injury.

Training principles- Diminishing returns

As you improve fitness, gains in training are reduced.

(When you first start improving fitness, you will notice distinct improvements, however as you get better you will only make small improvements.)

Training principles- Detraining

As soon as training is stopped or lowered, fitness is lost.

• This happens quicker in aerobic athletes quicker than anaerobic athletes.

Training principles- Maintenance

States that it is easier to maintain fitness than gain fitness.

Training principles- Variety

To help athletes feel motivated, training programs may be modified.

Eg: A runner swims instead of runs once a month.

Training principles- Individuality

Different individuals respond differently to similar training stimulus, due to genetics, starting fitness levels, lifestyle, etc.

Training principles- Overtraining

Overtraining happens when training stress exceeds the body's ability to recover over weeks or months, leading to a long-term decline in athletic performance.

Training principles- Tapering

Maintaining intensity and frequency of trainings, reducing volume of sessions, during the lead up to a race or event.

Why do fitness tests?

• Assess suitability of an athlete for sports or positions within a sport.

• Motivates athlete

• Sets benchmarks to allow coach and athlete to set specific goals-acts as a motivator.

• Assess strengths and weaknesses of an athlete

1st procedure before fitness testing

Athletes must complete health screening test such as a PAR-Q to make sure that the testing won’t cause harm, and is safe. (Requires athletes to fill out form regarding health conditions)

2nd procedure to complete before fitness testing.

Informed consent- Before the athlete starts testing, informed consent must be gained.

This is so:

• Participants understand the the purpose of the testing, what the testing entails, potential risks of the testing, know their rights to confidentiality, and have the opportunity to ask questions.

If athlete is under 18, parental consent must be given.

Fitness tests must be:

VAR

V: Validity- Do the tests actually test the fitness component you are trying to improve?

A: Accurate- Is the environment controlled enough to ensure correct testing results?

The tests chosen need to supply accurate information in a controlled enviroment so we limit errors in results.

To supply accurate information ensure:

• Accurate equipment

• Appropriate facilities

• Trained administrators

• Correct supervision to ensure rules of completion are followed.

R: Reliability- Can you replicate test conditions for both pre and post testing?

To maximise reliability: tests should be conducted at the same time of day, with the same warm-up, use similar environmental conditions, (surface, temp, indoors/outdoors, etc.), the same footwear, equipment, and clothing.