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Preparation and training - aerobic - Coggle Diagram
Preparation and training - aerobic
Principles of training
Specifity - training should be relevant
Progression - Training demand should generally increase over time to ensure the performer adapts and improves
Overload - intensity should be above the performers comfort zone to place stress on the body to force an adaptation. 4 components can be manipulated to achieve overload:
Frequency
intensity
time
type
Variance - training includes a range of exercises to prevent boredom
Moderation - appropriate for the performer to adapt while maintaining healthy diet
Reversibility - training maintained to prevent deterioration
When designing a training plan include: TEST, capasity, warm up and cool down
Periodisation
is an organised devision of training into specific blocks. Each block known as a cycle and has a specific goal and time frame
Aim - performer reaches their physiological peak at the correct time, they avoid injury and burn out, training is structured to give a realistic and achievable goal
CYCLES
macro cycle - Long term training plan typically over 1 year period. to achieve a long term personal best eg championship
Meso cycle - mid training plan over 4-16 weeks to achieve a mid term goal. Each meso cycle is broken down into micro cycles.
Micro cycle - short term, 1-3 weeks, short term goal, eg perfecting sprint start
Phases
3 sessions within the meso cycle: prep, comp, transition
Preparation phase - ' off or pre season', phase 1 : General conditioning eg aerobic training, mobility and strength. Phase 2 - Progressive overload and increased intensity
Competition - phase 3 - Training load reduces with periods of lower intensity and rest days. Strategies, tactics. Phase 4 - to achieve peek performance, process called Tapering, training load is gradually reduced and relief increases to ensure performer is fully recovered
Transition - active rest and recuperation, low intensity work eg swimming. while receiving treatment for injury. As prep phase approaches, work load will gradually increase again.
Aerobic training
ability of the body to inspire, transport and utilise oxygen to perform sustained periods of aerobic capacity.
Vo2 max - maximum volume of oxygen inspired, transported and utilised per minute during exercise. The higher the percentage attained before fatigue sets in, the higher aerobic capasity
Affecting factors
physiological make up - the greater efficiency of respiratory, cardiovascular and muscle cells to inspire, the greater vo2 max. strong respiratory muscles and lung capasity can inspire more air. Capilarisation will increase the SA for gaseous exchange
Age - from early 20's vo2 max declines. Lost elastic in heart, blood vessel and lung tissue
Gender - females tend to have lower vo2 max, as they have a higher percentage of body fat, smaller lung volumes, lower haemoglobin levels
Training - Aerobic training will increase vo2 max, as causes long term adaptations eg increased strength of respiratory muscles.
Genetics can also play a role in it many studies have shown
Aerobic capasity tests
Direct gas analysis
analysis - continuous exercise and progressive intensities to exhaustion. air expired is captured with a tube connected to a flow meter and gas analyser. concentration o2 + co2, air inspired + expired measured
POS - direct objective, measures vo2 max, accurate, can be used for different exercises eg running, cycling
NEG - cannot be used with elderly or health conditions, specialist equipment
Cooper 12 min run
analysis - continuous run for 12 mins to achieve a max distance, performed around a 400m track with cones placed at intervals. total distance is recorded and can predict vo2 max.
POS - large groups, can do their own test, simple, cheap, simple vo2 calc
NEG - prediction not measured, limited by motivation, not used with elderly or health conditions, not sport specific
multi stage fitness test
continuous 20 m shuttle run test at progressive intensitie, timed to an audio cue. The test is over when the performer cannot do the shuttle run in the time. number will predict the vo2.
POS- large groups, simple, cheap,
NEG - max test to exhaustion limited by motivation, not used with elderly, not sport specific.
Queens college step test-
analysis - continues stepping on and off box 41.3cm high for 3 minutes. Steps will be at a rate of 24 men and 22 women per minute. HR is taken 5 secs after for 15 seconds. used to predict vo2 max
POS - sub - maximal test, simple, cheap, HR easy monitored
NEG - prediction, HR after is affected by food prior, step hight disadvantage for shorter people
Training zones
if intensity is too high the performer mat fatigue quick, if intensity is too low, adaptations will not be made
Vo2 max is hard to measure and predict so heart rate is more commonly used.
Based on the performers age and training, zones can be used to monitor intensity's correct adaptations happen.
Karvonens principle - Training HR = resting HR + %( HR - resting HR)
Training methods
Continuous training - steady -low - moderate intensity for a prolonged time.involves large muscle groups, to stress SO fibres = aerobic adaptations.
intensity - 60-80 %HR
Duration - 20-80 mins
Endurance performers, team players can find it boring
High intensity - intervals followed by rest, can be modified to gain correct adaptation, can manipulate:
duration
intensity
reps
sets
recovery duration
intensity 80-95% HR
-Duration - 5 -8 secs
recovery intervals
intensity - 40-50%
-duration equal to work interval
modified to various fitness levels, cycling, walking,
Adaptations
Respiratory system
Stronger respiratory muscles -increased maximal lung volume, decreased respiratory fatigue
Increased surface area of alveoli - increased external gaseous exchange
This means more oxygen will be difgused into the blood stream, decreased frequency of breathing at rest, increases symptoms of asthma
Cardiovascular
Cardiac hypertrophy - increased SV as increased capasity and force of ventricular contraction. Decreased resting HR
Increased elasticity of arterial walls - increased efficiency of vascular shunt mechanism , increased vasoconstriction and dilation
Increased blood / plasma volume - lower blood viscosity, aids blood flow
Increased number of red blood cells - increase in oxygen carrying capasity, increased gaseous exchange.
Capillarisation surrounding alveoli + SO fibres - increased surface area for blood flow, increased gaseous exchange
Musculo-skeletal
Slow oxidative muscle fibre hypertrophy - increased potential for aerobic energy production, increase of strength.
Increase size + density mitochondria - increased storage and transport of oxygen to mitochondria
increased stores of glycogen - increased aerobic energy fuels + duration of performance
FOG bibres become more aerobic - increased aerobic energy fuel, increased duration of performance
Increased bone mineral density - increased calcium absorption
Metabolic function
Decrease fat mass - increase lean mass, increase metabolic rate
Decrease insulin resistance - improve glucose tolerance