6.4 training programme design

warm-up and stretching activities

prepare the body for exercise and can prevent injury as well as muscle soreness

warm up benefits

• release adrenaline - increase speed of oxygen delivery to muscles

• decreased blood viscosity due to increased muscle temp

• greater extensibility and elasticity due to increased muscle temp

3 stage warm up

1. general phase: raise heart rate to increase body temperature and speed of oxygen delivery to muscles e.g. jogging

2. dynamic range of movement phase: mobility and stretching exercises e.g. lunges and butt-kicks

3. sport specific phase: neuromuscular mechanisms related to the activity are worked e.g. basketball shooting or tennis serving

Endurance training (FITT)

F - frequency: 2-7 times a week (3+ for improvement)

I - intensity: 60-85% of MHR to improve aerobic capacity

T - Time: 20+ minutes

T - Type: often continuous training such as running/swimming/cycling

cool down

• reduce intensity of cardio-respiratory activity for several minutes - slowing down HR and breathing rate, oxidising metabolic byproducts

• static stretches to improve flexibility and lower risk of joint and/or muscle injuries

flexibility training

aims to improve the range of motion through which muscles can act

static stretching

• gradually stretching the muscle groups across a joint to the full range of motion and holding for 15-30 seconds

Proprioceptive neuromuscular facilitation (PNF) stretching

muscle is moved to isometrically contract against an immovable resistance

dynamic stretching

slow controlled movements through the full range of motion

ballistic stretching

moving through the range of motion using the momentum created rather than muscle contraction in an attempt to force it beyond its normal range of motion

flexibility training/improved flexibility benefits

• improve sporting performance

• reduce the likelihood of injury

• improve posture

• reduce the impact of DOMS

• release tension and stress

resistance training

arranged in intervals, includes ‘repetitions‘ and ‘sets‘ with the resistance being manipulated by changing the load or number of repetitions

benefits of recreational activity in training

• injury prevention: provided variety takes load off muscles and joints which are normally heavily used in training sessions

• enhanced motivation: most humans are stimulated by variety so cross-training helps maintain enthusiasm

progression

systematic application of overload to achieve the adaptations required to improve performance

• overload through manipulation of FITT principle

frequency overload

to improve a specific fitness component training of that component should occur at least 3 times a week

intensity overload

• ATP-CP: 95-100% MHR

• anaerobic glycolysis: 85-95% MHR

• aerobic: 70-85% MHR

duration overload

aerobic training: 6 weeks minimum - 12-16 weeks

anaerobic training: 6 weeks minimum - 8 weeks

specificity

• predominant energy systems required

• fitness components used

• muscle groups used

• skills performed

• fatiguing factors

reversibility

rapid return to pre-exercise levels due to termination of training (injury, illness, boredom, poorly planned training program)

variety

changes to training activities and drills to stimulate and challenge participants to avoid boredom and allow athletes to train at optimal levels

periodisation

• preparatory phase (pre-season)

• competitive phase (in-season)

• transition phase (off-season)

HR relationship with O2 uptake

can target a specific HR and know the intensity corresponds to a given % of VO2max

training heart rate concept

• based on linear relationship between HR and VO2 with increasing rates of work

• THR calculated by HR thats equivalent to a set percentage of VO2 max

training HR concept classifications

• light exercise - 35-45% MHR

• moderate exercise - 55-69% MHR

• heavy exercise - 70-89% MHR

karvonen method

target HR = (max HR - resting HR) x intensity) + resting HR

training heart rate zone

tracking HR during exercise with the goal of maintaining HR within a set intensity range that corresponds to fitness goal

ratings of perceived exertion (RPE)

• scales used to measure intensity of exercise

Borgs RPE

• scale between 6-20

• rating x10 = HR

OMNI scale

• developed for kids and people of different ethnicities

• 0-10 with a series of pictures

children’s effort rating table (CERT)

child specific RPE from 1-10 with pictures and child-like wording