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Exercise Physiology, Like continuous training, fartlek training generally…
Exercise Physiology
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Principles of training
- specificity
- Training must be specific to the activity and individual.
- Every activity is different in terms of its fitness requirements, and you must consider:
- the individual – age, gender, ability, fitness, ambition, culture
- the activity – fitness components, skills, movements
- energy systems – anaerobic, aerobic or mixture of both.
- Muscle types – Fast twitch IIa, IIb – Slow twitch
- Progressive overload
- Progression: Gradually training harder throughout a training programme as fitness improves.
- Overload: Working harder than your body is used to.
- Overload by doing activities:
- frequency – do things more often than before
- with more intensity – harder than before
- for a longer time or duration than before
- of different types or methods than before – hence FITT.
- Increase the amount of overload gradually as adaptations.
- Avoid overtraining – doing too much without sufficient rest.
- Reversibility and recovery
- Reversibility means fitness is lost quicker than it is gained.
- The guideline is that 2 weeks off = 3–4 weeks to regain fitness
- Recovery: it is important to have rest days to avoid overtraining.
- Use the 3:1 ratio – train hard for three days and then rest for one.
- Overtraining is training too hard or often.
- Symptoms include moodiness, altered sleep patterns, loss of appetite, loss of motivation, continuous muscle soreness, fatigue and recurring minor injuries.
FITT principles:
- Frequency
- Intensity
- Time
- Type
How to Vary intensity:
- Adjust, alter or change:
- load
-repetitions
- range of movement
- duration
- sets
- recovery
- frequency
- speed
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- Periodisation Definition:
- cycles of training. (Dividing your training into blocks) Aim is to get your body to peak for a particular event.
- Micro cycle: a repeating unit of training sessions forming a unit of work over several days – e.g. Monday gym, Tuesday pitch, Saturday game.
- Meso cycle: a block of micro cycles. This is goal-based. Often occurs pre-season or involves a repeated practice of specific competition. Duration of several weeks.(Often a component of fitness)
- Macro cycle: a long-term or seasonal training pattern. Can take place over several years.
Tapering and peaking:
- for performers such as athletes and swimmers:
- training and competitions continue throughout the year
- performers need to perform best at one competition
- so they reduce training load prior to the main competition – tapering
- preparing for a big event is called peaking
The 3 periods of a training year:
- Preparation phase/pre-season training
- This involves the development of base levels of fitness/general fitness (aerobic)
- It involves conditioning work and works on the premise of ‘quantity rather than quality’, i.e. training lots
- Peak/competition phase/season
- This involves the refinement of skills/maintenance of fitness levels.
- Fitness should already be good so needs to be maintained. It works on the premise of ‘quality rather than quantity’.
- NB Tapering or peaking – involves athletes decreasing the intensity of training in preparation for specific competition. It mainly has a skill focus.
- Post/ Transition phase/rest
- This involves active rest.
- There may be some light aerobic work but it is out of season so recovery is key.
Benefits of a warm-up:
- Allows for rehearsal of
movement/same skills as in activity
- Mental rehearsal/stress or anxiety reduction/psychological preparation/relaxation/alertness
- Supplies adequate blood flow to heart so increasing its efficiency
- Increased sensitivity of nerve receptors/speed of nerve conduction/reaction time
- Reduces possibility of injury/increases flexibility/elasticity of muscle tissue
- Release of synovial fluid/elasticity of connective tissue
- Increases body/muscle temperature
- Better oxygen delivery/blood flow/vasodilation to muscle tissues
- Better chemical reactions/higher metabolism
- Delays onset of OBLA (onset of blood lactate accumulation)
Effects and benefits of a cool-down:
- Cooling down should reduce the intensity of exercise gradually
- Cooling down should include walking around, (light) jogging/aerobic activity
- Stretching should be undertaken as part of a cool-down
- Preferable to use static stretching
- Benefits of cooling down:
- Reduces heart rate
- Reduces body temperature
- Removes adrenaline/carbon dioxide
- Removes lactate/lactic acid
- Maintains venous return mechanism; skeletal/muscle pump
- Prevents blood pooling
- Reduces DOMS/muscle soreness
- Specific psychological benefit
Types of stretching:
- Active – stretched position held by performer’s own agonist (think yoga)
- Passive – stretched position held by another body part/or position held by partner
- Static/PNF – stretched position held and isometric contraction applied (push the wall gastrocnemius
stretch)
- Ballistic – bounce in and out of stretch
- Dynamic – stretch through specific sports movement
- Warm-up needed prior to stretching/begin slowly/stretching as part of a cool-down
- Make stretches sports specific
- Hold/repeat stretch for (30) seconds
- Never hold a painful stretch/danger of injury – no ballistic movement
- Balance/equalise stretches of agonists and antagonists
- Like continuous training, fartlek training generally used to improve cardiovascular endurance.
- Also known as ‘speed play’ and normally involves running.
- Fartlek training involves: The speed being altered throughout, e.g. sprint, jog, walk, jog, sprint.
- Altering the intensity as this can allow the aerobic and anaerobic energy systems to be trained, e.g. the more sprints involved, the more emphasis on the anaerobic system.
- Develops stamina and recovery times
- Most commonly involves several fitness aims, e.g. aerobic and anaerobic elements.Involves different exercises (e.g. shuttles, step-ups, sit-ups, squat jumps, burpees, etc.) being organised in different areas (or stations). Each station can be completely different from the next. Completion of all of the stations is called ‘a circuit’. In order to organise circuit training, you need to consider many points:
- What you hope to achieve, e.g. to improve one component of fitness or several different ones.
- How much space and equipment is available.
- How much work and time should each station have and how much time should be allocated to rest between stations. This is known as the ‘work to rest ratio’.
- Can be used by anyone and can involve the use of free weights, resistance machines or any object which can safely be lifted (kettlebells).
- Can be altered to suit the needs of an individual. In order to calculate the correct intensity, it is important that the person training knows what muscles they aim to train and how they wish to train them.
- One repetition (or rep) is completing one lift of the weight (up and down).
- One set is the completion of a number of reps.
- The target muscles are stretched to the limit (the full range of movement).
- The stretched position is held for a few seconds with the help of a partner.
- The muscle group contracts isometrically (not moving).
- CRAC (contract/relax/antagonist/contract)
- The target muscles are stretched again, but a bit further.
- The muscles then relax, before…