Physical Training

Physical Training

the systemic use of exercises to promote the body's fitness and strength

Health

a state of complete physical, mental, and social well-being and not merely the absence of disease

Fitness

an ability to execute daily functional activities with optimal performance, endurance, and strength

Components of Fitness

Agility, Balance, Cardiovascular Endurance, Coordination, Flexibility, Muscular endurance, Power/explosive strength, Reaction time, Strength, Speed.

Agility

ability to rapidly change body direction, accelerate, or decelerate

Balance

ability to maintain their line of gravity within their Base of support

Cardiovascular endurance

refers to how well your heart and lungs can supply the oxygen you need while you exercise at medium to high intensity

Coordination

ability to execute smooth, accurate, controlled motor responses

Flexibility

ability of a joint or series of joints to move through an unrestricted, pain-free range of motion

Muscular Endurance

ability to continue contracting a muscle, or group of muscles, against resistance, such as weights or bodyweight, over a period of time

Power/Explosive strength (anaerobic power)

ability to rapidly increase the force

Reaction time

the speed at which an athlete responds to an external stimulus

Strength (maximal, static, dynamic, and explosive)

ability to exert force to overcome resistance

Speed

ability to move all or part of the body as quickly as possible

Reasons for Fitness Testing

To identify strengths and weaknesses, monitor improvements and goal setting, be informed of training requirements, and provide various training programs.

Limitations of Fitness Testing

Tests may not be sport-specific and do not replicate competitive conditions, making it lack accuracy and reliability.

Illinois Agility Test

An agility test used in sports and athletics to evaluate an athlete's ability to change direction quickly and effectively.

Stork Stand Test

a static balance test on one leg, with closed eyes.

Multi-Stage Fitness Test

A continuous sub-maximal test that has become the most recognized tool for measuring aerobic power (cardiovascular endurance). It is best known as the beep test, bleep test, or the 20m shuttle run test. 

Wall Toss Test

A test to measure hand-eye coordination.

Sit and Reach Test

A flexibility test that helps to measure the extensibility of the hamstrings and lower back.

Sit-Up Bleep Test

A muscular endurance test that measures abdominal strength and endurance, which is important in back support and core stability.

Vertical Jump Test

A power or explosive strength test to measure muscular strength and power of the lower body.

Ruler Drop Test

a test to measure an athlete’s reaction time.

One Rep Max Test

A test to measure the maximal weight an individual can lift for only one repetition with the correct technique.

Metre Sprint Test

A test performed over varying distances and relevance to an athlete’s sports to measure their speed.

Handgrip Dynamometer Test

A strength test to measure the maximum isometric strength of the hand and forearm muscles. 

Factors that dictates the order of testing

• Available time and equipment

• Number of athletes to test

Agility and Speed Test Scores

Score is based on the time taken to complete the test

Coordination and Balance Test Scores

Assessed through the ability to maintain balance and perform coordinated movement

Flexibility Test Score

Score is measured in centimeters or inches, determining how far an individual can stretch

Body Composition Test Score

Score is based on body fat proportion relative to lean body mass

Cardiovascular Endurance Test Score

Score is based on the time taken to complete the set distance or the level reached in the beep test

Muscular Endurance Test Score

Score is based on the number of repetitions, amount of lifted weight, and/or exert force

Muscular Strength Test Score

Score is determined by the number of repetitions or duration of the position held

Qualitative Data

Are non-numerical information that describes qualities or characteristics. This data is subjective, descriptive, and provides additional insights than quantitative data.

Quantitative Data

Are numerical values and measurable attributes that provide information about quantities, amounts, and specific measurements. This data is objective, precise, and quantifiable.

Give the meaning of the acronym “SPORT”

SPORT - Specificity, Progressive Overload, Reversibility, Tedium

Specificity

Ensuring that training is relevant to both the individual and their sport.

Progressive Overload

A process of gradually increasing the frequency, intensity, time, or type of workouts over the training period.

Reversibility

The ability to scale training back in the event of injury.

Tedium

Refers to the variety required to prevent boredom and keep motivation.

Give the meaning of the acronym “FITT”

FITT - Frequency, Intensity, Time, Type

Frequency

Refers to how often an exercise or workout is conducted

Intensity

Refers to how difficult an exercise is that can vary between light, moderate, and vigorous levels of workout

Time

The duration of each workout

Type

Refers to what kind of exercise is done

Circuit Training

Rotating through various exercises targeting different parts of the body.

Continuous Training

Sustained exercise at a constant rate without rests, involving aerobic demand for a minimum of 20 minutes (eg. running, swimming, rowing, cycling).

Fartlek training

or “speed play”. A form of interval training without rest that involves a variety of changing intensities over different distances and terrains.

Interval training/high-intensity interval training

Work periods followed by periods of rest.

Static Stretching

A way to increase flexibility by holding stretches for up to 30 seconds, using the correct technique, advisable to avoid overstretching.

Weight Training

Using weights to improve muscular strength and endurance, with consideration for safe practice and spotters.

Plyometric Training

High-impact exercises that develop power, such as bounding and depth jumping.

Training Threshold

The intensity that must be exceeded for a physiological adaptation to occur.

Methods to calculate one repetition maximum

1. Direct Testing

2. Repetition Maximum Prediction Formulas

Direct Testing

Involves attempting a one-repetition maximum lift.

Repetition Maximum Prediction Formulas

The ACSM (American College of Sports Medicine) describes a protocol to follow to estimate the 1RM, usually for multi-joint exercises like bench presses or squats.

Considerations To Prevent Injury

Appropriate clothing, warm-up, and correct workout techniques should be applied while maintaining hydration and taking enough amount of rest between sessions.

High Altitude Training

Training at high elevations to adapt to lower oxygen levels and improve aerobic capacity

Benefits of Altitude Training

Increased aerobic and lactic acid capacity while more oxygen flows to muscles.

Limitations of Altitude Training

It is expensive and challenging when training due to the lack of oxygen, having the possibility to have altitude sickness. It increases lactate production and may cause detraining upon returning to sea level.

Aerobic Training Zone

The range of intensity (60-80% of maximal heart rate) for aerobic training.

Anaerobic Training Zone

The range of intensity (80-90% of maximal heart rate) for anaerobic training.

One Repetition Maximum (1RM)

The maximum weight a person can lift for one repetition.

Pre-Season

Training that occurs just before the competitive season, focusing on general and specific fitness needs.

Competition (Playing) Season

Maintaining fitness levels and specific skills during regular competition.

Post-Season

Recovery phase after competition, focusing on rest and light aerobic training.

Warm-Up

Gradual preparation before exercise, including pulse-raising activity, stretching, and mental preparation.

Benefits of Warm-Up

Increases heart rate, blood flow, and the range of movement while having psychological preparation and reducing risks of injury.

Cool-Down

Gradual reduction in intensity and stretching after exercise to aid recovery and prevent muscle soreness.

Benefits of Cool-Down

Allows body temperature, blood pressure, and heart rate to return to their normal levels. It also prevents muscle cramps and soreness, promoting faster muscle recovery.