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2.2 B1 - preparation and training methods - Coggle Diagram
2.2 B1 - preparation and training methods
periodisation
the organised division of training into specific blocks
each training block is known as a cycle and has specific goals and time frame
Aim:
a performer reaches their physiological peak at the correct time
they avoid injury and burnout
training is structured to give realistic and achievable goals
Cycles
Macro cycle =
a long term training plan over 1 year
aims to achieve long term goals
it us broken down into several mesocycles
Example = a personal best at national championships
Meso cycle =
a mid term training plan over 4-16 weeks depending on the phase of training someone is in
aims to achieve mid term goals
it is broken down into several micro-cycles
example = maintaining general fitness over a transitional phase
Micro cycle =
short term training plan over 1-3 weeks
it aims to achieve short term goals
each one is broken down into a number of sessions
example = perfecting the sprint start technique
Phases
Preparatory phase (pre-season) =
focus is general, sports specific and skill based fitness
Phase 1 = off season, general conditioning will be undertaken to develop a base to build on in pre season
aerobic training, mobility training and strength and conditioning
Phase 2 = pre season, progressive overload is focused on and intensity increases of training
sports specific fitness will be key
the closer to competition season, the volume of training is reduced and specific game practice is started
Competitive phase (competition season) =
focus is on strategies, tactics and maintenance of fitness
Phase 3 = training load is reduced with periods of lower intensity
strategies, tactics and game play will be the focus
however endurance performers will need high intensity training to be ready
Phase 4 = tapering may be undertaken
2-3 weeks prior to performance training load is gradually reduced and relief increases to ensure that a performer is fully recovered
training intensity is maintained but volume decreased
Transition phase (transition season) =
active rest and recuperation takes place
low intensity aerobic work is completed while treatment for injuries will take place
when the preparatory phase approaches, training load will increase and it will start again
aerobic training
aerobic capacity =
the ability of the body to inspire, transport and utilise oxygen to perform sustained periods of aerobic activity
VO2 max =
maximum volume of oxygen inspired, transported and utilised per minute during exhaustive exercise
Affecting factors
Physiological make up
the greater efficiency of the respiratory system, cardiovascular system and muscle cells to inspire, transport and utilise oxygen, the greater the VO2 max
age
from early 20's, VO2 max will decline approx. 1% per year
gender
females tend to have 15-30% lower VO2 max than males from the same group
training
aerobic training will increase VO2 max by 10-20%
aging performers, aerobic training will maintain or reduce any decline in VO2 max
evaluation
Direct gas analysis
performer exercises with a mask on that captures the air they expire, the air travels down a tube to a flow meter and gas analyser
oxygen and carbon dioxide expired and inspired is measured
results are mainly graphed and use a VO2 max calculation to determine the results
Advantages = accurate, valid and reliable measure
test performed during different exercises
direct objective is to measure VO2 max
Disadvantages = can't be used with the elderly
specialist equipment is required
12 min cooper run
performer runs between cones in a 400 m distance continuously for 12 mins
once the tests ends, the distance is recorded and simple calculations will be able to predict VO2 max
Advantages = large groups can perform the test at the same time
simple and cheap
a performer can administer their own test
Disadvantages = test isn't sport specific
prediction of VO2 max but not a measurement
Queens college step test
performer steps on and off a box for a period of 3 mins
steps will be taken at a rate of 24 steps/ min for men and 22 steps/min for women
Hr is taken 5 seconds after completing the test for 15 secs
HR recovery is used to predict VO2 max
Advantage = Sub maximal test
simple and cheap
HR is easily monitored
Disadvantage = HR recovery will be affected by prior exercise
test isn't sport specific
Multi stage fitness test
performer continuously runs between 20 m and is timed through an audio cue
the test is over when the performer can't complete a shuttle in a time slot of the audio
a level and shuttle will be given to predict VO2 max
Advantage = large groups can perform the test at the same time
simple and cheap
Disadvantage = only a prediction not a measurement
test isn't sport specific
Continuous training
steady state low-moderate intensity work for a prolonged period of time
exercises involve large muscle groups such as jogging, swimming, cycling, rowing etc
Intensity = 60-80% of maximum HR
Duration = 20-80 mins
used by endurance athletes but overuse injuries are common when greater distance is covered
HITT training
repeated bouts of high intensity work followed by varied recovery times
Variables:
duration of the work intervals
intensity of the work intervals
number of repetitions in a set
number of sets in a session
duration of recovery intervals
activity during the recovery intervals
Work intervals:
Intensity = 80-95% of maximum HR
Duration = 5 secs - 8 mins
Rest intervals: Intensity = 40-50% of maximum HR
Duration = 1:1 ratio ( same as work interval)
Adaptations
Respiratory system
Cardiovascular system
Muscular skeletal system
Metabolic function
Training zones
strength
static strength
where force is applied against a resistance without any movement occurring
created by isometric muscle contractions as there is no change in muscle length
dynamic strength
where force is applied against a resistance and the muscles change in length eccentrically and concentrically
also known as power output
maximum strength
the ability to produce maximal amount of force in a single muscular contraction
explosive strength
strength endurance
training
Principles of training
Specificity =
training should be relevant and appropriate for the individual, sport, energy system, muscle fibre type and movement pattern
Progression =
training demand should gradually increase over time to ensure that performers adapt and improve
Overload =
training intensity should be above the performers comfort zone to place a stress on the body to force an adaptation
FITT principle:
Frequency = how many sessions per week are performed
Intensity = how hard the sessions are
Time = how long the sessions, intervals and sets are
Type = method of training used
Variance =
training includes a range of exercises and activities to prevent boredom, maintain motivation and limit overuse injuries
Moderation =
training must be appropriate for the performer to adapt while maintaining a healthy balanced lifestyle
Reversibility =
training must be maintained to prevent deterioration in performance
training programme
Test -
training intensity will be set based upon the results from an appropriate evaluation test
progression can be monitored by performing mid-programme tests and post-programme tests
Warm up
- training sessions must start with a warm up
pulse raising activities and mobility exercises will prepare the body for exercise and reduce the risk of injury
Cool down -
training sessions must end with a cool down
pulse lowering activities and stretching will prepare the body for rest and reduce the risk of DOMS