3.2.1.2 Preparation and training methods in relation to maintaining physical activity and performance

Reliabaility

Consistency and repeatability of a test. Can be compromised by poorly maintained equipment and researcher error

Validity

Extent to what a test measures what is is intended to measure, may be reliable but not valid for a specific purpose.

Physiological benefits of a warm up

Pulse/Temperature raising increases blood flow to muscles and muscle elasticity. Joint mobilisation and increased range of movement from synovial fluid production. Stress management through cognitive and somatic techniques to control arousal, Improved coordination/accuracy from practicing motor programmes in low intensity environment

Physiological benefits of a cool down

Gradual recovery brings heart rate to resting level to adress EPOC, Venous return prevents blood pooling and waste removal, Injury and lactate acid removal by increased oxygen supplementation buffers hydrogen, Circulation removes toxins that would cause DOMS

Stretching stypes

Static, Ballistic

Static stretching

Holding a stretched positioning in a still state. Increased ROM from tissue elasticity and release of synovial fluid. Active when performer uses own antagonist muscle or passive when stretch is held be another partner. Reduce acute injuries and safer for non elite performers

Ballsitic stretching

Jerky/bouncing movements to push the joint through full range of motion (higher risk of injury). Can be replicated in some sports and already flexible people have lower injury risk

Principles of training (SPORR)

Specificity, Progressive Overload, Reversibility, Recovery

Specificity

Relevant to specific needs like energy systems, muscle groups and role in team

Progressive Overload

Gradually manipulating variables of FITT to move body beyond current abilities to stimulate adaptions such as protein synthesis to strengthen muscle fibres

Reversibility

Physiological adaptions are lost due to a lack of training, typically from injury or loss of motivation

Recovery

Adaptions occur during this period with light exercise or stretching to assist process. Also relies on quality rest/sleep and proper nutrition

FITT Principle (APPLY TO PROGRESSIVE OVERLOAD)

Frequency, Intensity (how hard athlete works), Time, Type

Periodisation

Structured division of training programmes into specific blocks to ensure athletes reach peak physical/mental state. Cycles involve macro, meso and micro cycle. May utilise double periodisation for two major events in a year

Macro cycle

Long term planning providing overarching framework for the athletes ultimate goal

Meso Cycle

Intermediate blocks lasting 4 - 12 weeks that focus on a particular component of fitness

Micro cycle

Shortest unit lasting up to a week to break down training into specific short term goals

Training phases in periodisation

Preparation phase focuses on developing base level of fitness through quantity over quality. Competition phases involves refinement of sport specific skills and fitness levels through quality over quantity. Transition phase provides period of active rest during off season to allow recuperation

Tapering in periodisation

Strategic reduction in training volume/intensity in the days leading up to the event (shift from fitness to skill)

Peaking

Result of a successful programme where performer is at physical and mental best

Training methods

Continuous, Fartlek, HIIT/Interval, Circuit, Weight, Proprioceptive Neuromuscular Function

Continuous training and evaluaution

Continuous training involves steady state exercise at a low intensity (60-80% HR) for a prolonged period of time. Develops aerobic power and endurance (cardiac hypertrophy, stroke volume rise), highly accessible, metabolic efficiency as metabolises fat for fuel after 20 mins. Reduces explosivity, risk of chronic injuries, tedious and time consuming

Fartlek Training and evalaution

Varies speed, intensity and terrain without rest periods. Mimics random/fluctuating demands of a match scenario, maintain/improve pure speed, psychologically engaging. Less relevant for certain positions (e.g goalkeeper), beginners struggle to judge ap[propriate intensity and suffer fatigue

HIIT/Interval Training and evaluation

High intensity work periods with rest or low intensity recovery periods. Improved quality of work after rest as lactic acid removed, benefits to aerobic/anaerobic systems, easy adaptable. Requires high level of motivation, potential for overtraining.

Circuit training and evaluation

Series of exercises at set stations (number and variety can be altered) to develop different muscles/muscle groups. Replicate muscle groups/movements of specific sport, time efficient for large groups, improve muscular endurance, improve other components of fitness (e.g cardiovascular endurance, strength, ROM, body comp). Requires significant space and specialised equipment, may be too intense

Weight training and evaluation

Weight train uses repetitions/sets of resistance (free weights/machines) in provided facilities to develop strength through higher resistance (60-80% 1RM) in SPECIFIC muscle groups. Tailored for different goals/c (endurance/power), build strength to resist being ‘knocked off the ball’ and kicking/throwing. Reduce stamina and agility, safety risk with poor technique, not impact on some skills or even hinder if weight increases.

PNF and evaluation

Advanced stretching technique. Allows for greater range of motion, vital for sports with high aesthetic value. Temporarily reduces speed and power, overriding stretch reflex poses high risk of injury if warm up incorrect