Physical education unit 4 aos 2

Frequency

the number of training sessions completed per week.

Chronic adaptations

long term changes that occur in the cardiovascular, respiratory and muscular systems as a result of regular physical training.

3 components of a training program

Warm-up

Conditioning phase

Cool down

warm up

initial phase that prepares the body and mind for the demands of the conditioning phase and reduces the risk of injury.

Conditioning phase

main part of session where relevant energy systems/fitness components are targeted by specific training methods.

Cool down

final phase designed to return body to pre-exercise levels and reduce effects of fatigue

two phases of a warm-up

Stage 1: 5-10minutes of low intensity aerobic activity such as walking, jogging or exercise bike

Stage 2:  specific movements at a gradually increased intensity

• Should replicate movements and actions that will be used in the session, focusing on key muscle groups

• Dynamic stretching should be used (but not static)

components of a conditioning phase

• The main part of the session

• Targets relevant energy systems/fitness components

• Particular emphasis on areas of fitness that need improvement

Key considerations:

• Training volume – refers to how much training is actually completed (generally recorded as time or distance)

• Training intensity – can be measured in different ways e.g. Heart rate, O2 consumption, weight lifted

components of a cool down

• Aims to return the body to pre-exercise levels, reversing the effects of fatigue 

Helps break down (oxidate) and remove metabolic by-products

Helps prevent  venous pooling and reduces the effects of delayed onset of muscle soreness (DOMS)

Begin with 5-10 mins low-intensity aerobic exercise targeting relevant muscle groups.

Follow with stretching 

The cool down is a perfect time to do static stretching exercises as the body is warm and flexible.

Stretching helps reduce muscle stiffness

Foam rollers are also useful as they help increase blood flow, eliminate painful trigger points in soft tissues, accelerate removal of waste products and increase oxygen to muscles.

Periodisation

refers to the schedule and design of a year long training program. It involves different phases and cycles.

componants of periodisation

Based on scientific principles and methodologies, periodisation is the best method of conditioning

Helps prevent overtraining and ensures athletes peak at the right time

Designated rest periods are crucial

Tapering is an important inclusion (reduction in training load prior to competition)

types of periodisation

Macrocycle 

Mesocycle

Microcycle

Tapering

Macrocycle

an overall annual plan that works towards peaking for a major competition

Mesocycle

smaller periods within the macrocycle (usually 4-8 weeks) which focus on a specific training aims 

Microcycle

smaller periods within the mesocycle (usually 7-10 days) which contain specific training sessions based on the aims of the mesocycle.

Tapering

a reduction in training load prior to a competition in order to optimise an individuals condition and reduce chances of injury or fatigue.

various aims for periodisation

-Off-season: focus is on recovery 

-Pre-season: focus is on building fitness

-Mid-season: focus is on maintenance and injury management

-Finals: focus is on tapering and ensuring athletes are peaking

strategies to record and monitor training data

Training diaries/logs

Digital activity trackers (e.g. GPS)

why do we record training data?

Record keeping allows you to:

Monitor performance and training load

Avoid overtraining and injury

Progress and adjust training loads (where needed)

Stay motivated

Evaluate success of program

training diary/logs

Entries in a training log will ideally occur before and after a session 

For resistance training, these entries should include information such as weight lifted, number of sets, reps, rest time etc. 

For continuous or interval training, the entries could include information such as heart rate intensity, time, distance etc.

Logs and diaries can be completed on paper, whiteboards or phone apps.

It is important to record psychological and sociological data in addition to physiological data.

Psychological data

includes how we are feeling before, during or after exercise. This is useful to track our motivation and stress levels

Sociological data

includes aspects such as access, transport and social support networks, allows us to identify our barriers and enablers.

digital activity trackers

Most elite athletes will use some sort of wearable technology to record data during their training session (e.g. HR monitors, GPS etc).

One big advantage of using wearable technology is obtaining objective training data.

Another advantage is that they generally link up with computer programs or phone apps which allow us to analyse training data.

warm up aims

• Increases muscle temperature

• Increases core body temperature

• Increases respiration rate

• Decreases viscosity (thickness) of joint fluids

• Increases the elasticity/flexibility of muscles

• Increase heart rate and blood flow to working muscles

reps for muscular power

3-10

reps for muscular strength

1-6

reps for muscular endurance

15-25

% of 1RM when training muscular power

30-70%

% of 1RM when training muscular strength

80-100%

repetition speed of muscular power

fast and explosive

repetition speed of muscular strength

slow

repetition speed of muscular endurance

slow - moderate

sets for muscular power, muscular strength and muscular endurance

3-6

cardiovascular chronic adaptations of the heart

increased stroke volume (SV)

increased ventricle size (cardiac hypertrophy)

decreased resting and sub-maximal heart rates.

cardiovascular chronic adaptations of the blood vessels

increased capillary density around heart

increased capillary density around muscles (mainly slow twitch)

cardiovascular chronic adaptations of the blood

increased blood volume

increased red blood cells

increased haemoglobin

respiratory chronic adaptations

increased tidal volume during exercise

increased VO2 max

increased lung volume

increased ventillation at maximal intensity

decreased ventilation at sub-maximal intensity and rest

muscular chronic adaptations (aerobic training)

hypertrophy of slow twitch muscle fibres

increased size/number of mitochondria

increased A-VO2 difference

Increased glycogen stores

muscular chronic adaptations (anaerobic training)

Increased PC stores

increased tolerance to metabolic by-products (lactate tolerance)

increased glycogen stores

muscular chronic adaptations (resistance training)

hypertrophy of muscle fibres

increased motor unit recruitment

increased rate of motor unit activation

increased size and strength of connective tissue

% of 1RM when training muscular endurance

40-60%

training zones for aerobic, anaerobic, ATP-PC system (HR)

Aerobic system – train at an intensity of 70-85% MHR.

Anaerobic glycolysis system – train at an intensity of 85-95% MHR.

ATP-PC system - train at an intensity of 95+% MHR.

heart rate zone to improve lactate inflection point

It is recommended they train at an intensity of 85-90% MHR,

how to taper effectively

Reducing training load 1-4 weeks before competition (8-14 days is ideal in most circumstances)

Training intensity needs to be maintained (anaerobic and aerobic training)

For athletes charbohydrate loading (usually 90 minutes and over

activity e.g. Marathon), the decrease in training load means more stored glycogen in the muscle and liver.

Maintenance

completing the minimum amount of training required to stay at current level of fitness.

Intensity

the level of physical exertion at which the training is being performed.

Time

the duration of either training program (weeks), session (minutes), activity (minutes/seconds).

Type

refers to the method of training being used.

weight (% of 1RM) for muscular strength, power and endurance:

Progression

gradually increasing or ‘overloading’ a training stimulus to ensure continued improvements and avoid plateauing.

Specificity

replicating the characteristics of a sport or activity in training to ensure it benefits performance.

Individuality

tailoring training programs to suit individual factors such as genetics, injuries and fitness levels.

Tapering

Reducing training with the aim of significantly decreasing physiological and psychological fatigue and achieving optimal preparedness for competition.

Peaking

Demonstrating an optimal level of performance in competition as a result of successfully tapering before the event.

Diminishing returns

the decreasing rate of fitness improvements occurring as an athlete becomes fitter.

Variety

providing different activities and contexts to prevent boredom and to challenge the body in new ways.

Overtraining

a condition experienced when training load exceeds recovery, resulting in symptoms such as fatigue and decreased performance.

Detraining

occurs when training stops for whatever reason, and the body begins to return to pre-training fitness levels.

Training methods

Continuous

Fartlek

Interval (long, short, medium, high intensity)

Resistance

Plyometrics

Circuit

Flexibility

Continuous training

involves working at a steady state intensity within the aerobic zone, for a minimum of 20 minutes.

Fartlek training

involves continuous running with random bursts of higher speed.

Interval training

involves alternating moderate-high intensity work periods with rest or low intensity.

Long interval training

targets the aerobic system using a work to rest ratio of 1:1 or greater (e.g. 2:1 or 3:1 ).

Intermediate (medium) interval training

targets the anaerobic glycolysis system using a work to rest ratio of 1:2 or 1:3.

Short interval training

targets the ATP-PC system using a work/rest ratio of 1:5 or less.

High-intensity interval training (HIIT)

involves set periods of high intensity alternating with set periods of lower intensity.

Resistance (weight) training

involves completing exercises that create muscular contractions.

Plyometrics training

involves completing activities which involve rapid and repeated muscle contractions.

safety guidelines for plyometrics

Athletes should have a suitable strength base

Appropriate footwear should be used

Warm up should be conducted

Begin with lower intensity exercises before progressing to high intensity

Include at least three minutes of rest between sets.

Flexibility training

exercises to improve range of motion for specific joints. Can include static, dynamic, ballistic and PNF stretching.

Static stretching

a joint is taken through it’s range of motion and ‘held’ for 10+ seconds

Dynamic Stretching

a joint is moved through it’s range of motion with controlled movement/momentum.

Ballistic Stretching

similar to dynamic stretching but with greater speed/force applied

PNF stretching

involves moving a joint to the end of it’s ROM, before contracting the muscle isometrically for 5-6 secs and repeating

Circuit training

rotating between activity stations, often training multiple fitness components throughout.

Maintenence training specifications

Once a level of fitness has been achieved, the effort to maintain that level of fitness is not as great as was required to achieve it.

Training frequency/duration can be reduced from the initial fitness training, although maintaining the intensity is essential

For example during the “off-season” phase of a training year, athletes will often be required to undergo a maintenance program and train 2 x per week to reduce detraining.

four factors of effective overload

The existing workload is appropriate to the level of the individual’s fitness

The amount of overload is sufficient to cause adaptation & improvement (2-10%)

The overload maintains the original aims of training.

Only 1-2 variables are adjusted at a time.

ways to progressively overload

Number of sets/repetitions (increased)

Number of sessions per week (increased)

Amount of resistance (increased)

Level of intensity (increased)

Duration of work (increased)

Duration of recovery time (decreased)