U4 VCE PE COMPONENTS OF A TRAINING SESSION

warm up, conditioning phase, cool down

warm up phase

to prepare athlete mentally and physically for exercise. Done before training.

• injury prevention, performance enhancement, mental & physical readiness

psychological mechanisms

• focus & concentration inc, inc self-confidence through mental imagery, self talk

physiological mechanisms

• inc body & muscle temp, inc o2 delivery, force production, inc atp turnover, inc vo2, inc rr, inc blood flow to active muscles

warm up structure

1. general warm up → low to mod intensity aerobic exercise

2. specific warm up → dynamic stretching & activity specific movements

RAMP

1. raise

   • inc body temp, hr, rr, blood flow, joint viscosity

2. activate & mobilise

   • activate key muscle groups, mobilise joints

3. potentiate/prepare

   • improve performance through sport specific activities

conditioning phase

where the work is done to imp relevant es & fc. Involves the training methods.

• target weaknesses, or maintain physiological requirements for activity or improve

determined by

• aims, activity analysis, strength & weakness, resource availability, time commitment

evaluate this phase → training diaries, digital tools

cool down phase

performed after conditioning phase to aid recovery and return body to pre-exercise state.

• duration is same as warmup, low-mod intensity, using same muscle groups & movement patterns

• intensity needs to be high enough for hr to have inc blood flow to facilitate removal of metabolic by-product but not high intensity that inc. fatigue.

• involves static stretching to imp range of motion while muscles r still pliable

benefit

• lower core body temp, removal of blood lactate, reduce DOMS,