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Preparation + training methods - Coggle Diagram
Preparation + training methods
Fitness tests and VO2 max
Queens college strep test (HR for 17-19yrs):
Excellent: M <121bpm F <129bpm
Above average: M 121-148 F 129-158
Average: M 149-156 F 159-166
Below average: M 157-162 F 167-170
Poor M > 162 F > 170
Cooper 12-Minute run (17-19yrs):
Excellent: M > 3,000m F > 2,300m
Poor M <2,300m F <1,800m
Multi-stage fitness test (shuttle test):
Excellent: M level 12 shuttle 12 F level 10 shuttle 11
Poor M level 7 shuttle 3 F level 4 shuttle 9
Heart rate training zones
Zone
Maximum:
HR max: 90-100%
HR(bpm): 180-200
Benefit: Max performance
Hard:
HR max: 80-90%
HR(bpm): 162-180
Lactate threshold
Moderate:
HR max: 70-80%
HR(bpm): 144-162
benefit: aerobic zone
Light:
HR max: 60-70%
HR(bpm): 126-144
benefit: basic endurance
Very light:
HR max: 50-60%
HR(bpm): 108-126
benefit: basic endurance
e.g. 20 year old in aerobic zone = HR 140-160bpm for 10-40 mins
Karvonen's principles
Used to calculate training HR
Formula:
Training HR = Resting HR + % x (HR_max - Resting HR)
E.g. HR_max = 220 - 20 = 200
resting HR = 65
HR reserve = 135
75% of 135 = 101 --> training HR = 65 + 101 = 166bpm
Training methods
Continuous training:
low-to-moderate intensity (60-80% HR max)
duration - 20-80 mins
improves aerobic capacity
risk of overuse injuries
good for endurance athletes
Fartlek training:
'speed play' with varied pace/intensity
combines aerobic + anaerobic zones
adapts well to team sports
High-Intensity Interval Training:
alternates between work + recovery intervals
work intensity: 80-95% HR max
work duration: 5 secs - 8 mins
recovery: 40-50% HR max or equal to work duration
effective for both aerobic + anaerobic improvements
UK Endurance training guidelines
Age group
U17 boys:
guidelines: 3-5 days/wk, 15-25 miles
e.g. winter: Mon - 45 min relaxed run, Tues - intervals
U20 boys:
5-6 days/wk, 30 - 60 miles
e.g. Mon - 40-50 min steady run, Wed - 40min easy run, Sat - hill sprints
Physiological adaptations
Respiratory system
Structural: stronger respiratory muslces, more alveoli
Effects:
increased lung vol + gas exchange - decreased breathing rate
delays fatigue, aids asthma symptoms
Cardiovascular sysetm
cardiac hypertrophy --> increased SV + decreased resting HR
elastic arteries --> better regulation + decreased BP
more red blood cells --> increased oxygen-carrying capacity
capillarisation --> better diffusion of O2
overall: decreased fatigue, decreased risk of CHD, hypertension, stroke risk
Muscular-skeletal system
increased mitochondria + myoglobin
increased utilisation of fat + O2
stronger tendons + bones
increased bone mineral density
decreased injury risk + fat mass
Adaptions to aerobic training
Respiratory system adaptions:
stronger respiratory muscles:
increased breathing efficiency
increased lung volumes
decreased respiratory fatigue
Increased alveoli surface area:
greater external gas exchange
Overall benefits:
increased O2 diffusion into bloodstream
easier breathing at rest and sub maximal intensity
delayed OBLA
reduced asthma symptoms
Cardiovascular system adaptions:
cardiac hypertrophy - increase SV, Q , decreased resting HR
elasticity of arterial walls - better vascular shunt, blood pressure regulation
increased blood/plasma vol - improved venous return
increased RBCs/haemoglobin - better O2 transport
capillarisation - increased surface area + gas exchange
Overall benefits:
improved blood/O2 delivery to muscles
lowered BP
reduced risk of CHD, stroke, hypertension
Musculoskeletal system adaption: - muscle fibre hypertrophy - more strength, less fatigue
increased mitochondria size/density - better O2 use, aerobic energy
myoglobin/triglycerides storage - enhanced aerobic fuel storage
connective tissue strength - reduced injury risk
cartilage thickness - better lubrication
bone mineral density - greater strength, lower injury risk
Overall benefits:
higher energy output + endurance
lower injury risk
improved joint health
Metabolic function adaptions:
increased aerobic enzymes - enhanced glycogen + fat metabolism
decreased fat mass - improved body composition
decreased insulin resistance - better glucose control
Overall benefits:
better fuel usage
delayed OBLA
increased metabolic rate
Strength
Types
static - force applied to a body without movement e.g. handstand
Dynamic - force applied to a body with reference to speed of movement e.g. jump
Maximum - maximal force in one contraction e.g. deadlift
explosive - rapid muscular contractions e.g. sprint start
strength endurance - sustained contractions over a period of time e.g. rowing
Factors affecting strength
cross-sectional area - bigger muscle = more force
fibre type - more FG/FOG = more short-term strength
Gender - males = more muscle mass/testosterone
age - peak: males 18-30, females 16-25, declines with age
Evaluation methods for strength
1RM - for max strength, directly measures strength but technique + injury risk
grip dynamometer - for max strength, simple + high reliability but not sport specific
abdominal curl test - for strength endurance, large groups, simple but motivation needed
vertical jump test - for explosive strength, easy + quick but only isolates 1 group
Key terms
asthma - constriction of airways limiting breathing
cardiac hypertrophy - heart muscle thickening
blood viscosity - thickness/ stickiness of blood
CHD - narrowed coronary arteries
stroke - blocked blood flow to brain
neuromuscular system - link between muscles + nerves
power output - work/time (watts)