Physical education unit 4 aos 2

Frequency

the number of training sessions completed per week.

reps for muscular power

3-5

reps for muscular strength

reps for muscular endurance

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)