VCE PE Study Design 2025 - Unit 4 AOS 2 Chapter 11

Training Program Step 1

data collection from activity analysis

Training Program Step 2

assessment of fitness

Training Program Step 3

select appropriate training methods

Training Program Step 4

apply relevant training principles

Training Program Step 5

design and participate in each individual training session

Training Program Step 6

monitor, record and evaluate training

periodisation

a systematic approach to training that involves dividing the training program into specific phases each with distinct goals, including the planned manipulation of training variables (volume, frequency and intensity)

A traditional or linear periodisation model involves the training program plan being divided into the following three phases -

preparatory phase (pre-season), competitive phase (in-season), transition phase (off-season)

overtraining

often caused by an overload of training volume and/or intensity, limiting recovery. It is characterised by a decline in an athlete's performance and an increase in their susceptibility to injury/illness

preparatory phase

(pre-season phase) the first phase of training within a yearly training program. The major objective of this phase of training is to provide a suitable fitness and skill base for the phases of training that follow

competition phase

(in-season phase) the phase of training in which the emphasis is on maintaining the fitness and skill level developed during the preparatory phase, and further developing and refining strategies, tactics and game plans

transition phase

(off-season phase) designed to provide the athlete with a break from the physiological and psychological demands of competition and training. The aim in this phase is for an athlete to remain reasonably active through participation in recreational and low-intensity activities.

peaking

refers to the planning of training so that an athlete reaches their optimum state of readiness to perform at a particular predetermined time

tapering

a reduction in training that allows the athlete time for extra recovery and for their energy stores to be fully replenished

warm up

activities and exercises undertaken at the beginning of a training session that are designed to prepare the body, both physiologically and psychologically, for the conditioning phase of the training session

the phases of a warm up

general (first phase), dynamic range of movement and muscle activation (second phase), sport/activity-specific (third phase)

general (first phase) of the warm up

Low- to moderate-intensity cardiovascular continuous whole body cyclic exercise that engages large muscle groups. Could include jogging, swimming or cycling to begin to increase the heart rate, blood flow to the muscles and core body temperature. This phase should be about 5-10 minutes in length.

dynamic range of movement and muscle activation (second phase) phase of the warm up

Dynamic range of movement exercises (dynamic stretching) such as leg kicks, side swings, lunges, trunk rotations and so on, appropriately selected to target the specific muscles and joints to be used in the conditioning phase. The aim of this phase is to enhance neuromuscular activation, and to loosen and increase the mobility of the joints, muscles and connective tissue.

sport/activity-specific phase of the warm up

Activities that involve agility, speed, acceleration and sport/activity specific skills. This prepares the body for the intensity required during the conditioning phase of training. It also increases neuromuscular efficiency and consequently the speed at which muscles can respond to stimuli.

neuromuscular

the connection between the nervous (neural) system and muscular system. Motor neurons transmit signals to muscular fibre/s, causing a muscle contraction

RAMP

Raise core temperature and increase cardiovascular activity; Activate and Mobilise the joints, muscles and nervous system; Potentiation or Performance - prepare for maximum or competition level

physiological benefits of a warm up

• Increased blood flow to the muscles, resulting in an increase in muscle temperature and muscle fibre elasticity, which allows the muscles to contract more forcefully and relax more quickly. This permits the joints to work at their full range of movement and lessens the likelihood of injury

• Increased heart rate and dilation of blood vessels, which results in greater oxygen and nutrient delivery to the muscle cells

• Increased enzyme activity within the muscle cells due to increased muscle temperature, facilitating faster fuel breakdown and energy release within the muscle

• Increased respiratory rate and pulmonary diffusion, resulting in increased delivery of oxygen to working muscles

• Increased availability of oxygen in the contracting muscle, which reduces the size of the oxygen deficit in subsequent higher-intensity activity

psychological benefits of a warm up

• Enhanced neural pathways, resulting in an increased rate, speed and strength of nerve impulses, allowing for more forceful muscular contractions, enhanced coordination and faster muscle reactions to a stimulus

• Enhanced psychological readiness through being mentally prepared for the upcoming activity demands, and being more concentrated and focused

conditioning component

the main focus of the training session, and it may include a skill development phase and/or a fitness conditioning phase

skill development phase

includes activities designed to develop and/or practise skills, game plans, tactics and strategies

fitness conditioning phase

the part of a training session that focuses on the development and/or maintenance of the specific fitness components, muscle groups and energy systems required for a particular sport or activity

cool down

low-intensity activity completed at the end of an exercise bout that allows the body to recover by maintaining an elevated blood flow to the muscles and preventing venous pooling, gradually returning the body to its resting physiological state

venous pooling

an accumulation of blood in the veins in inactive muscles following activity

a cool down helps with -

• lowering heart rate

• removing lactate

• preventing venous pooling

• decreasing the effects of delayed onset muscle soreness (DOMS)

• maintaining joint range of movement

• mental relaxation.

what should be included in a cool down

should replicate the activities performed in the conditioning component so that the appropriate muscle groups are recovered effectively and also incorporate a series of optimal static, proprioceptive neuromuscular facilitation (PNF) stretches and foam rolling of all the major muscles used in the skill development and conditioning components of the training session.

physiological training data

provides information about the body's physical functioning in response to training

psychological training data

provides the athlete with an understanding of their mental readiness and mental capacity to train and perform. Includes recording the athlete's thoughts, feelings and cognitive characteristics that affect performance

sociological training data

provides context about the broader social, cultural and environmental factors that contribute to an athlete's performance

examples of physiological training data

• Energy level (RPE) during training

• Heart rate responses (resting, exercise and recovery)

• Muscle soreness

• Sleep patterns (quality and quantity)

• Nutritional information

• Breathing rate

• Perspiration levels

examples of psychological training data

• Emotional and motivational variables

• Confidence levels

• Arousal levels

• Stress levels

• Goal setting

examples of sociological training data

• Temperature and weather conditions during the training session

• Training time and day

• Time of training session

• Type of training session

• Place of training (indoors, outdoors, type of surface, venue)

• Training partners/teammates

accelerometer

an instrument for measuring the rate at which an athlete changes velocity

gyroscope

a sensory device that explains the direction of gravity and determines the position of an athlete

magnetometer

a device that measures the direction and strength of magnetic fields

real time

means that data is processed straight away and is available virtually immediately as a source of feedback

qualitative

subjective in nature; thoughts, opinions and feelings (e.g. RPE)

quantitative

objective in nature; expressed in numerical terms (e.g. heart rate)