Training Programme Considerations

Individual Levels of Fitness

Baselines values are initial measurements of fitness

  • Helps track progress over time

  • Includes metrics like heart rate, strength and endurance

  • Essential for creating personalised training programs

  • Allows for accurate goal setting and program adjustments

Training induced fatigue is a temporary decrease in performance due to exercise stress

Signs include:

  • Decreased strength and power

  • Increased recovery time

  • Altered heart rate response

Normal part of adaption process

Requires proper recovery periods

Training Programme for individuals with varying experience:

Beginner programs:

  • Focus on proper form

  • Lower intensity

  • More rest periods

  • Basic movement patterns

Experienced Athletes

  • Higher intensity

  • Complex movements

  • Specialised training

  • Short recovery periods

Implications of varying intensity:

Too low intensity:

  • Minimal fitness gains

  • Lack of challenge

  • Slower progress

  • Potential loss of motivation

Too high intensity:

  • Risk of injury

  • Overtraining syndrome

  • Burnout

  • Decreased performance


Age Difference

Different age groups have different physiological and psychological needs and limitations

  • Recovery needs change with age

  • Bone density considerations

  • Joint health and flexibility

  • Cardiovascular capacity differences

  • Hormone level variations

  • Need for modified exercise


Sex Differences

Different sexes have different physiological characteristics and hormonal profiles that can affect their responses

  • Testosterone levels affected:

    • Muscle development

    • Recovery time

    • Strength gains

  • Different injury risk patterns

  • Joint stability variations

  • Bone density differences


Menstrual Cycle

The four main fluctuating hormones involved: oestrogen, progesterone, follicle stimulating hormone (FSH), luteinizing hormone (LH)

The role of the hormones:

  • Oestrogen: muscle strength, bone density

  • Progesterone: recovery, metabolism

  • FSH: follicle development

  • LH: ovulation trigger

Main phases of the cycle:

  • Follicular Phase

  • Luteal Phase

Effects of low levels of oestrogen and progesterone on performance:

  • Potential decrease in energy

  • Changed pain sensitivity

  • Altered coordination

  • Modified recovery needs


The Follicular Phase:

  • Increase in oestrogen

  • Decrease in progesterone

  • Increase in FSH

  • LH surge near the end

Performance Impact:

  • Decrease strength potential

  • Better recovery

  • Enhanced training adaption


Ovulation Phase

  • Peak oestrogen levels

  • Increased joint laxity

  • Higher injury risk

  • Potential performance peak

  • Need for careful loading


Luteal Phase:

  • High progesterone

  • Elevated body temperature

  • Changed metabolism

  • Increased fatigue potential

  • Modified recovery needs


Glycogen Sparing Effect

  • Luteal Phase: High oestrogen and progesterone levels induce a glycogen-sparing effect, reducing glycogen breakdown and increasing fat metabolism.

  • Hormonal Influence: Linked to the inhibition of gluconeogenesis and glycogenolysis, shifting energy reliance toward fat.

  • Follicular Phase: Muscle glycogen is the primary energy source, especially during high-intensity exercise.

  • Endurance Benefits: Glycogen sparing in the luteal phase may benefit endurance athletes by prolonging glycogen availability.

  • Potential Performance Impact: If glycogen levels are low before exercise, performance may suffer due to insufficient carbohydrate availability.

  • High-Intensity Exercise: Since muscle glycogen is the main energy source, the luteal phase may negatively impact performance in short-duration, high-intensity activities.