_A.3
A.3.1 Qualities of Training
Quality of Design:
Essential for creating safe and effective health or performance improvement programs.
A.3 Response: Body's Response to Exercise or Training
Key Factors Affecting Response:
Periodization principles.
Individual considerations (e.g., menstrual cycle).
Health Benefits of Active Lifestyle:
Risks associated with inactivity.
Positive effects on the immune system.
Connection between exercise and mental health.
Fatigue and Recovery:
Important considerations for athletes.
Integrated, multifaceted nature of fatigue.
Key role of recovery in performance.
Page 2 - Responses to Exercise
Guiding Question: How does the body respond to exercise?
Definitions:
Training: Systematic, repeated exercise with a goal.
Undertraining: Inadequate stimulation from infrequent training.
Overtraining: Excessive training leading to physical/mental strain.
Overreaching: Short-term excessive stress exceeding tolerance limits.
Page 3 - Training Continuum
Increasing Intensity, Duration, and Frequency
Undertraining
- Minor physiological adaptations
- Acute Overload
- Overreaching
- Positive physiological adaptations (short-term improvements)
- Overtraining
- Physiological maladaptations impacting performance
- Zone of Optimal Performance: Enhancements in competition/training.
Page 4 - Essential Elements of General Training Program
Components of a Training Program:
Warm-up and stretching activities.
Cardiovascular endurance activities.
Cool-down and stretching activities.
Flexibility activities.
Resistance training.
Recreational activities.
Page 5 - Warm-up vs. Cool-down
Warm-up:
Increases body temperature, heart rate, and breathing rate.
Prepares the cardiovascular respiratory system.
Includes dynamic stretches to reduce injury risk, leading to cardio-respiratory endurance training elements (walk, jog, run).
Cool-down:
Reduces intensity of cardio activity for several minutes.
Involves static stretches to improve flexibility and lower injury risk.
Page 6 - Methods of Training
Research Task: Explore various training methods.
Methods include: Interval Training, Fartlek Training, Calisthenics, Flexibility Training, Continuous Training, Plyometric Training, Weight Training, Circuit Training.
Page 7 - Key Principles of Training Program Design
Key Principles: I. Progression II. Overload (frequency, intensity, duration) III. Specificity IV. Reversibility V. Variety VI. Periodization
Page 8 - Principles Explained
Progression: Gradually increasing exercise amounts, intensity, duration, and resistance.
Overload: Purposeful increase in training stimulus to induce long-term changes.
Must strike a balance between insufficient and excessive training.
Specificity: Tailoring methods to match specific fitness or sport goals.
Page 9 - Overload Principle
States that performance at levels beyond normal enhances adaptation and fitness improvements.
Page 10 - Principles Continued
Reversibility Principle: Use it or lose it; effects noticeable within 2 weeks of inactivity.
Overuse Principle: Overdoing training leads to chronic injuries or fatigue.
Page 11 - Further Principles
Recovery:
Adequate recovery time from training and competition is crucial:
Includes rest, sleep, balanced diet, and recovery strategies.
Variety: Systematic changes in training variables (mode, intensity, volume) to maintain engagement.
Page 12 - Understanding Periodization
Definition: Structured approach to training with phases aimed at peak condition for events.
Sport-specific and tailored to athlete's competition level and experience.
Phases of Periodization:
Transition (post-season)
Preparation (pre-season)
Competition phase
Page 13 - Athlete Monitoring
Linking Questions: How can monitoring inform readiness?
Methods include monitoring heart rate, sleep, mood, and performance.
Adjust training plans to prevent overtraining by considering fatigue and recovery measures.
Page 14 - Training Programme Sub-phases
Microcycle: Weekly training plan focused on recovery and training goals.
Mesocycle: Block of training aimed at specific goals within a phase.
Macrocycle: Comprehensive yearly training program including all phases.
Page 15 - Sample Training Plan Overview**
Annual plan should showcase macrocycles, mesocycles, and phases focusing on competition, preparation, and transitions.
Page 16 - Example Plans for Sports**
Various sports like Football, Swimming, Sprinting, Rugby, and Marathon can follow structured periodization.
Page 17 - Periodization Exam Questions**
Questions covering transition phase activities, organization for optimized performance, and avoiding overtraining.
Page 18 - Injury Prevention: Prehabilitation and Warm-ups
Prehabilitation:
Proactive injury risk reduction through strength and balance exercises.
Warm-up Protocols:
Incorporate dynamic stretching and sport-specific practices to reduce injuries.
Page 19 - Training Programme Considerations**
Baseline values provide reference points.
Training status must balance training with recovery.
Age considerations for physiological and psychological needs.
Page 20 - Gender and Training Considerations**
Male and female biological differences affect training outcomes.
Sex differences influence injury risks, with varying rates and types of injuries reported.
Page 21 - Menstrual Cycle Considerations**
Menstrual cycle's hormonal fluctuations need consideration in individual training programs.
Hormones include estrogen, progesterone, luteinizing hormone, and follicle-stimulating hormone.
Page 22 - Hormonal Patterns during Menstrual Cycle**
Follicular Phase: Hormone levels fluctuate impacting performance and recovery.
Luteal Phase: Increases in progesterone impacting metabolism and hydration.
Page 23 - Oestrogen and Progesterone Impacts**
Hormones significantly affect physiological systems and exercise performance, complicating research due to variability.
Page 24 - Phases of the Menstrual Cycle**
Menstruation: Low hormone levels lead to cramps and fatigue.
Late Follicular Phase: Increased hormones can lead to both enhanced performance and injury risks.
Page 25 - Effects during Ovulation**
Ovulation Phase: Hormonal peaks influence energy storage and injury risk.
Page 26 - Luteal Phase Implications**
Elevated progesterone leads to thermogenic effects increasing hydration needs and may produce PMS symptoms.
Page 27 - Glycogen Sparing During Exercise**
Hormonal effects during exercise lead to varying glycogen storage and metabolic responses.
Page 28 - Performance Impacts of Menstrual Cycle**
Research indicates menstrual cycle phases impact exercise performance and fatigue management.
Page 29 - Perception of Menstrual Cycle Effects**
Many elite athletes report menstrual impacts on performance; understanding is key for optimal performance preparation.
Page 30 - Research Policies on Gender Inclusion**
NIH mandates inclusion of women in research to address gender disparities in health studies.
Page 31 - Cultural Attitudes Towards Menstruation**
Cultural significance and diverse attitudes towards menstruation impact female athletes and their performance.
Page 32 - Individual Training Responses**
Adaptive responses depend on training intensity/methods and genetic influences.
Page 33 - Non-Responders in Training**
Explore classifications of non-responders to understand limitations in training adaptations.
Page 34 - Genes and Characteristics**
Characteristics influenced by genes impact performance potential and adaptations to training.
Page 35 - Factors Influencing Performance**
Genetics (height, fibre type) vs. environmental factors (nutrition, training, climate).
Page 36 - Implications of Genetic Screening**
Genetic screening impacts risk assessments, ethical implications, and future concerns over performance enhancements.
Page 37 - Overtraining and OTS**
Overtraining: Prolonged training leading to inability to recover.
OTS: Syndrome with numerous symptoms similar to other conditions, complicating diagnosis.
Page 38 - Performance Decrements and OTS**
Criterion for OTS diagnosis is a sustained drop in performance resistant to training adjustments.
Page 39 - Comprehensive Performance Influences**
Overall athletic performance shaped by physiological, psychological, and health factors.
Page 40 - OTS Indicators**
Chronic Muscle Soreness: Persistent pain not eased by recovery indicates OTS.
Fatigue: Persistent fatigue linked to both brain and muscle issues.
Page 41 - Additional OTS Indicators**
Reduced Immune Function: High training stress may suppress immune defenses.
Sleep Disturbances: Contribute to poor recovery and training inefficiencies.
Page 42 - Comparative Study Analysis**
Data analysis of different training programs influencing performance outcomes.
Page 43 - HERITAGE Family Study**
Role of genotype analyzed in responses to comprehensive aerobic training programs.