PERIODISATION AND TRAINING METHODS
periodisation
VO2 max
aerobic training
training zones
strength training
flexibility = range of movement around a joint
the organised disvison of training into specific blocks each with a goal and time - frame and each block is known as a cycle
macro
aims
to ensure a performer reaches their psychological peak at the right time
to avoid injury and burnout
training is structured to give realistic and achievable goals
a long term training programme of around a year
used to achieve long term goals
meso
mid term training programme used to achieve a mid term goal
micro
short term planning with the aim of achieving short term goals
broken up into individual training sessions
the measure of someones aerobic capacity
the ability of the body to utilise O2 to perform sustained periods of aerobic activity
untrained work at 0-50% of VO2 max compared to trained athletes who work at 80%
factors effecting VO2 max
physiological makeup
the more efficient your cardio and respiratory systems the higher your VO2 max
gender
females ted to have a 30% lower VO2 max
females have a higher % body fat, lower Hb levels, smaller lung volumes and lower cardiac output and stroke volume during max work
age
from your early 20s your VO2 max slowly declines by 1% each year due to lost elasticity in heart, blood vessels and lungs
training
can improve your VO2 max by 10-20% based on the long term adaptations to exercise
tests
Direct gas analysis
Cooper run
Queens College step test
NFC mult stage fitness test
essential to gain aerobic adaptations
if intensity is too high the performer may fatigue leading to anaerobic adaptations
if intensity is too low then no adaptations will take place
we use HR zones to target our training and to ensure the intensity is correct
Karvonen's principle
training HR = Resting HR + %(HR max - resting HR)
training methods
continious
steady-state low-moderate intensity work for a prelonged period of time
intensity = 60-80% HR max
duration = 20-80 minutes
farlek
'speed play' training using jogging, sprints and rest intervals
good for team sports
HITT
High intensity interval training
requires working at a high intensity for a few minutes follow by a lower intensity for the same amount of time
variables we can manipulate
intensity
number of sets
duration of work
duration of recovery
activity during rest interval
the subject performs continuous exercise at progressive intensities to exhaustion
expired air is captured by a mask with a tube connected to a flow meter and gas analyser, the relative concentration of O2 and CO2 in expired and inspired air are measured
results can be graphed against intensity and using a simple calculation to find VO2 max
advantages
direct objective measurement
accurate, valid and reliable
running, cycling and rowing
athlete performs continuous training to achieve a max distance within 12 minutes
usually performed on a 400m running track with cones placed at intervals
at the end the total distance is reordered and this is a max intensity test predicting VO2 max
advantages
large groups can perform at the same time
simple and cheap equipment required
disadvantages
is a prediction of VO2 max
not sports specific
not used by the elderly
athlete performs a continuous 20m shuttle run test at progressive intensities to exhaustion
each 20m shuttle will be timed to an audio cue
the test is over when the subject cannot complete anymore laps
the level achieved helps predict VO2 max
advantages
large groups
cheap and simple
disadvantages
limited to subject motivation
cannot be used by the elderly
not sport specific
adaptations
cardiovascular
cardiac hypertrophy
increased elasticity of atrial walls
increased stroke volume and cardiac output due to increased filling capacity and force of contraction
decreased resting HR and HR recovery
increased efficiency of vascular shunt
increased vasoconstriction and dilation to redistribute blood decreasing blood pressure
increased plasma volume
lower blood viscosity aiding venous returen
increase red blood cell count
increased O2 carrying capacity
increased capillarisation around alveoli and slow oxidative muscle fibres
all lead to
increased blood flow and O2 transport to muscle cells
decreased blood pressure
easier to perform and delays OBLA
lower risk ofCHD, hypertension and stroke
muscular
increased capillary density
increased blood flow to working muscles
increased myoglobin content
increased storage and transport of O2 to mitochondria
hypertrophy of slow twitch fibres
increased aerobic activity - delaying fatigue
increased glycogen and fat stores
increased aerobic fuels
increased connective tissue strength
increased joint stability and decreased risk of injury
all lead to
increased capacity for aerobic energy production
increase in joint stability
reduces the onset of fatigue, delays OBLA increasing the intensity and duration of performance
increasing energy expenditure and managing weight decreased risk of injury, osteoarthritis and osteoporosis
respiratory
increased strength of respiratory muscles
increasing max lung volume
increased respiration rate
increased max lung volume
increased respiration rate
improved O2 transport, decreased respiratory fatigue
increased alveoli surface area
improved gaseous exchange
all lead to
increased volume of O2 diffused into the blood stream
decreased breathing frequency at rest and sub-max exercise
easier to perform exercise
reduces onset of fatigue and delays OBLA
alleviates symptoms of asthma
metabolic system
increased activity of aerobic enzymes
increased metabolism of triglycerides and glycogen
decreased fat mass
increase lean may - increase in metabolic rate and breakdown of tri-glycerides
decreased insulin resistance
improve glucose tolerance - type 2 diabetes
this all leads to
increase in due and O2
improved body composition
delays OBLA
types
static strength is the force exerted by the neuromuscular system while the muscle length remains constant/static
dynamic strength is the ability of the neoromuscular system to overcome a resistance with a high speed of contraction
maximal strength is the max force the neuromuscular system can exert in a singular voluntary contraction
explosive strength is the ability to expend a max amount of energy in one sudden high intensity movement = high speed of contraction
strength endurance is the ability of a muscle to sustain repeated muscle contraction or a single static action = slow speed of contraction
factors effecting strength
cross sectional area
fibre type
gender
age
tests
1 rep max = maximal strength
abdominal/press up - strength endurance
vertical jump test = explosive strength
grip dynamometer = max strength
types
static
dynamic
no reference to speed of movement
static active is the voluntary contraction to move joint beyond the point of resistance
static passive is using a partner or aid to move joint beyond the point of resistance
with reference to speed of movement
reflects joint muscles and connective tissues, resistance of movement useful for explosive movements
factors affecting flexibility
age
gender
type of joing
length and elasticity of surrounding connective tissue
tests
sit and reach - simple, distance of reach, hamstring and lower back
goniometry - requires someone trained, protractor, measures joints
types of strethcing
static stretch
lengthening connective tissue and muscle
hold for 10-30 seconds (3x6)
stretch reflex subsides after 5-6 seconds
often added to cool down - safe but slow
isometric
hold for 7-20 seconds then relax for 20s
helps overcome stretch reflex for quick adaptations
less risk of injury compared to ballistic
can lead to a reduction in speed of muscle contraction
gains quickly lost if not done regularly =
PNF
static - with assistance limb is moved just past the point of resistance and held
contract - isometrically contract (push back) for 6 seconds
relax - muscle relaxes then moves deeper into the stretch
good for people with poor flexibility
can lead to a decline in speed and power
ballistic stretching
Swinging or bouncing movements to create momentum to force the joint through its extreme range of motion
use on already flexible individuals
prepares for rapid movement
can improve speed and power
dynamic
taking joint through full range of movement
more controlled than ballsitic
click to edit
less risk of injury and still improves speed and power
adaptations
inc resting length of muscle and tissue
inc elasticity of muscle and tissue
inc ROM
improved posture
dec risk of injury
cardiovascular system and diseases
atherosclerosis
- build up of fatty deposits that form hard plaque on the arterial walls
- making the lumen narrower
- increasing the likelihood of blood clots forming
- reduce the arteries ability to vasodilate/vasoconstrict
- inc blood pressure (hypertension)
CHD
- result of atherosclerosis in the coronary arteries
-- (the arteries that supply the heart with oxygenated blood.)
- if the heart doesnt recieve enough O2 to respire and keep pumping then angina or a heart attack could occur
heart attack
- if an atheroma (piece of fatty plaque) breaks from the artery wall, a blood clot may form
- of this happens in a coronary artery then the O2 supply to the cardiac muscles could be completely cut off
stroke
- ISCHEMIC STROKE (85%)
-- similar to a heart attack but a blockage of an artery supplying O2 to the brain
-- HEMORRHAGIC STROKE (15%)
-- ` blood vessel bursting within or on the surface of the brain