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training - Coggle Diagram
training
fitness components
1500m:
aerobic power - event is prolonged and performed at moderate to high intensity
anaerobic capacity- sprint finish
muscular endurance - leg muscles sustain repeated contractions
speed
triple jump: muscular power - explosive power for the jump
speed - for the run approach
muscular strength
agility
anaerobic capacity - explosive action so need to resynthesise ATP at a fast rate
fitness testing
1500:
yoyo intermittent recovery test, coopers 12 min run would be appropriate for the 1500m run - aerobic power
accuracy of this fitness testing data can be maximised through strictly following the procedural instructions, whilst reliability can be maximised conducting the tests under the same conditions
triple jump:
vertical jump test, 20 metre sprint test would be appropriate for triple jump
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training methods
1500m:
long interval training - 1:1, 80% MHR, 3x10
HIIT training - 90% MHR, 1:1, 3x10
continuous training - 75% MHR, 20 min run
fartlek training - 7-9 RPE, 20 min run
improve aerobic power
triple jump:
resistance (MP) - 40% 1RM, 3x7, explosive
plyometrics training (MP) - maxmimal, 3x10, lowerbody
resiatance (MS) - 80% 1RM, 3x3, lower body
chronic adaptations
1500m:
aerobic adaptations: increased left ventricle, decreased heart rate, increased capilarisation increased tidal volume, increased ventilatory efficiency, increased pulmonary diffusion, increased mitochondria, increased myoglobin
triple jump:
anaerobic adaptions: increased ATP-PC stores, increased glycolytic enzymes, improved lactate tolerance, increased motor unit recruitment, increased firing rates of motor units,
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