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Preparation and Training (p2) - Coggle Diagram
Preparation and Training (p2)
methods of training
interval
high / med intensity
power / strength / speed
anaerobic
versatile - can tailor to performers needs
specialist knowledge required
circuit
musc endur / strength
aerobic
good for large numbers
not sport specific
fartlek
mixed inesity
C-R endurance, speed
can work all respiratory systems
specialist knowledge needed
interesting
weight
max strength / power / mus endur
anaerobic
vary to make suited to sport
injury risk
high costs
continuous
no rest
aerobic
low intensity
muscular and cardio-respiratory endurance
monotonous
little oppertunity for skill dev
PNF
- see other branch
principles of training
SPORRT
overload
for adaptions to take place in body
what can be seen:
HR range
EF, SV, Q
lung volume, alveoli, hypertrophy for cardiac muscles
applied with FITT principle
progressive
increase amount of difficult so improvement occurs
progressive overload
specificity
correct:
fitness components
muscle groups / types
movement patterns / skills
environemnt / competative scenario
reversibility
adaptations that take place as a result of training will be reversed when you stop training
injury, lack of motivation
3x longer to gain fitness than loose it
prevent with well made program, diet, recovery
recovery
recover from training so adaptions can occur
is training is very intense with high levels of impact more rest periods will be needed
tedium
vary training to stay interested, give body many different challenges, avoid boredom
FITT
time
increase how long
intensity
increasing how hard
work at a higher HR
more reps / sets
less recovery
higher resistance
frequency
inc number of training sessions
to a degree - recovery needed
type
changing training method - motivation, equal fatigue
what it means
the guidelines of how we make training most effective
training must put additional stress on the body so our body adapts and becomes more efficient
5 stretching types
types of muscle contraction
isometric
staying the same length
eccentric
muscle lengthens under tension
concentric
shortening under tension
active
held by contraction of agonist
helps strength and flex
for flex + strong athletes
passive
stretch held by partner or apparatus
post comp, or as a cool down
low musc effort
static
pnf is an advanced form
stretched position held for an isometric contraction to be formed
helps strength, increase ROM
dynamic
stretching target while going through ROM
walking lunges
warm ups
keeps HR and body temp up
ballistic - bouncing
bounce into stretch pos
jump lunges
must be fully warm and flexible
strength training types
body weight
free
anywhere / anytime
can't change weight / resistance
functional movements
resistance-bands
cheap
anywhere
rehab
versatile
snapping
limited max resistance
specialist knowledge
resistance machines
easy to learn and use
isolate muscle groups
non-functional
free weights
functional movements
easy to learn
isolate muscle groups
skill for proper tech
injury risk
PNF
proprioceptors
Golgi tendon organs
detect tension in the muscle
muscle spindles
detect length + change in rate of length of muscle
method
stretch target muscle to initial limit for 10 sec
perform isometric contraction for 6 sec against a sufficient resistance
relax muscle and re-stretch beyond original limit for 30sec
science
initial
muscle spindles - inc length
impulse to contract muscle
called stretch reflex
protective mechanism
isometric
GTO's activated - length of muscle
impulse to relax
Stretch reflex overridden
autogenic inhibition
re-stretch
short window where muscle is relaxed
lengthen past original limit
saftey
specialist knowledge
warm up
not before comp
recovery time
need high flex before
Periodisation
size order
macrocycle
mesocycle
microcycle
training unit
1 session
a session plan
1 week
allows a coach to plan a focus for each session that week
allows for planning of recouvery
4 - 12 weeks
raining block with an emphasis on developing specific aspect of fitness or skill
training year
longer term goals
peak for specific events
benefits
give focus to training
work on strengths and weaknesses throughout year
plan for rest / tapering
set goals for motivation
definitions
peaking
Aiming to ensure optimal performance at the most important competitions
tapering
Reducing down your training volume and intensity prior to competition so you are full rested and are ready to peak in your performance
periodisation
Breaking training into different cycles or phases that helps the athlete to peak at the right times
Double Periodisation
a term used to describe when an athlete needs to peak twice a year or perhaps more
indoor and outdoor athletics in same year
3 phases of periodisation
competition phase
time during year when most comps / leagues take place
high intensity low volume training
technical skills and tactics
time for tapering and recovery
recovery / transition phase
time for rest
off season
just maintain fitness
time for reflection
preparation phase
pre-season
build baseline fitness
high volume low intensity
warm ups
pulse raiser
stretching - dynamic
skill rehearsal
mental practice / rehearsal
benefits
oxy delivery
body temp
adrenaline release
elasticity of muscles
synovial fluid
dec injury risk
inc nerve impulse firing and alertness
motivation
confidence
cool downs
method
lighter lower intensity aerobic exercise 5-10min
stretching - passive whole body stretches
maintain elevated HR and BR above resting levels
'gradual reduction in our bodies activities back to resting state'
benefits
removal of waste products
sustained oxy delivery to aid recouvery
replenish myoglobin
inc venous return
stops blood pooling
reduce DOMS
inc flexibility