introduction to exercise and sport science

(Introduction to periodisation principles )

Periodisstion is defined as: The manipulation of training variables in planned periods or cycles in order to maximize training adaptations

—> periodisation programming dives physical and metabolic adaptations to improve performance

Strength and condoning coaches most concerned with

  • psychological preparation

  • Tactical preparation e.g tactics and strategy

  • Technical preparation

  • Physical preparation (speed, strength /power,endurance,flexibility)

—> these can result in improved athletic performance

Basic principles of training

-overload: load on the body(a greater than normal stress

-specificity:becoming better at a particular exercise or skill

-Reversibilty:when gains or progress can be lost when the athlete stops training for a period of time

-variety:avoids overuse and injury

Recovery: body’s ability to adjust to increase or decrease physical demands ( how the body recovers)

-individualization: when programs meet the individual needs and capacities.

(GAS)→ general adaptation syndrome: Training is a shock to the body,the bodies response is to improve to reduce the shock effects

Supercompenation: describe the effect of an increase in performance above an individuals baseline

What is the effects of training

  • acute effects: effects during workouts

  • Immediate effects: effects immediately after a workout

  • Cumulative effect: effects from a number of workouts e.g within a week

  • Delayed effects: effected that occurs after a number of weeks 3.g microtears

  • Partial effects: effects of training one fitness upon another component (e.g effect of strength training on aerobic)

  • Residual effects: effects of training left after cessation of training (still being able to lift a certain amount of weights after stopping for a while)

→ Stength/power,speed/agility & skill/tatical early in day before endurance training

→skill/tactical training is performed with/after endurance to challenge skill & decision making abilities in a fatigued state

What is the goal for perodisation

→ to manage and coordinate all aspects of training to bring peak Althea performance

Periodisation = will start with large volume and low intensity but as moving towards competition that will lead to high intensity and low volume

  • periods ( a year plan a broken up into 3 parts

  • phases

General & specific - pre and competitive - transition

  • macro cycle / the annual plan

Preparation - competition - transition

  • Mesocycle( phases are broken down into mesocycle)

    Calendar-bases approach use to place the various demands of trainign within a season/year

Intermediate duration of time- usually lasts weeks to a few months

  • micro cycle (is what macro cycle is broken down in to)

Smaller time division lasting from one to a few weeks

  • sessions/prgrams (single bouts of training )

(Resistance training and design)

→ its an effective method commonly prescribed to individuals with various needs,abilities and goals

Key attributes can include:

  • movement patterns

  • Physiological factors

  • Injury risk factors

7 variables of programming

→ the exercise → the exercise order → the rest periods

→the repetition → the resistance

→ the sets → the lifting speed

FITT principle

Frequency ( how often)

Intensity ( how hard)

Time ( how long)

Type ( what exercise)

Basic structure

  • elevate internal temperature ( light aerobic exercise)

  • Establish rang of motion e.g dynamic stretching

  • Establish fluid movements through range of motion( e,g squat)

  • Specific warm up (prepare athlete for session)

Basic movement patterns( squat, lunge,push,pull)

Overarching principles

  • overload → ensure the exert=ie is overloading the system

  • Specificity: specific to the sport

  • Indivudalisation

Rest time guide

Strength/ power (3-5min)

Hypertrophy( 30-90sec)

Muscular endurance( 20-60 sec)

→ improvements in energy systems are due to supercompensation

(We need to have enough stimuls to induce fatigue and suffice=ent recovery to ensure a new base line+level of performance)

For healthy adults( 3-5 days a week)

→ 150 minutes per week to improve aerobic fitness

Moderate intensity aerobic training=65-60%HR(Heart rate) max

Vigorous intensity aerobic training = >80% HRmax

(Intensity of an energy system conditioning can be measured in multiple ways)

→ performance e.g speed, power

→physiologically e.g HR/lacatate

→ other e.g RPE

HEART RATE

(Two ways to cleculate heart rate max)

  1. Age predicted Max heart rate( APMHR)

220 minus there age

  1. Karvoen(heart rate reserve)→ HRR

APMHR minus resting heart rate (RHR) target heart rate THR= HRR x excercise intensity + RHR

MAXIMAL AEROBIC SPEED (3 WAYS)

Calculation = distance in meters divided by time in sec = MAS

  1. 30-15 intermittent fitness test

  2. Montreal track running test

  3. A time trail 5-6 min

(TIME)

Moderate( 30-60min per day)

Vigorous ( 20-30min per day)

(TYPE)→ 3 types of energy system conditioning

  • continuous: exercise while moving constantly

Moderate intensities (60-70% HRmax)

Session duration of greater then 30 min

Endurance althletes 3-4 times)

  • Fattlek: continuous in nature with variable intensities e,g mixture of hard and maoderate

Moderate ( 70% HRmax)

Hard( 85-90% HRmax)

  • Interval training (intensities 93-100% HRmax)

→ above 100% MAS = Improving aerobic power

Variety of work:rest combinations-typically 30sec to 5 min + can be less).