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Syllabus
• Specificity, progression, overload, reversibility, moderation, and variance
• The physiological implications of a warm up and cool down
• Periodisation of training to include the macro, meso and micro cycle
• Awareness of the implications of the principles when applied to the candidate’s own training
• “Mrs Vopp” who is “Testing” the “WC” (toilet)
• Mrs = moderation, reversibility, specificity• Vopp = variation, overload, progression and
periodisation• Testing = an appropriate test• WC = warm up and cool down
Mnemonic
• The “M” is for finding the MIDPOINT
• Too much training = overuse injuries and burn out (physical and mental)
• Too little training = few adaptations will be achieved
• Overload = body works harder than normal to cause adaptation
Moderation
• Muscle cell ATROPHY takes place about 48hrs after inactivity
• Adaptations (fitness) gained will be reversed in 1/3 of the time it took to gain them
• Fast fitness gains are quicker to reverse
• Aerobic adaptations reverse quicker than anaerobic adaptations
Reversibility
• Choice of training must reflect demands of the sport/activity
• Specificity can be applied in 2 ways:– The individual – The sport/activity
Specificity
Specificity
INDIVIDUAL SPORT/ACTIVITY• Genetic variation
• Each performer has a different rate of adaptation in response to different types of training
• Predominant energy systems
• Movement patterns• Muscle fibre type• Muscles/joints used
• Ensures experience is fresh/motivating
• Helps prevent repetitive strain/overuse injuries– e.g. stress fractures / shin splints
Variance
• To ensure the body’s fitness capacity increases further, the overload needs to be gradually increased to keep the body adapting
Progression
• Periodisation is the organised division of training into a number of specific blocks, periods or phases
• The objective is to ensure athletes progressively develop to reach a skill/physiological peak at the correct time
• Simple way to look at it– Pre-season– Competition – Off season
Periodisation
• Longer term plan of training aimed at achieving a long term goal/objective
• Typically is a single-year block of training
• Mega-cycle = several years
Macro-cycle
• Medium term plan of training typically lasting between 4 and 16 weeks
• Generally looked upon as – Pre-season– Competition– Off-season
* All of these “seasons” are meso-cycles and its possible to have a meso-cycle within this! *
Meso-cycle
• Short term plan of training typically lasting one week
• A micro-cycle is simply a number of training sessions which form a recurrent unit
• e.g. an athlete training 3 times a week would have a micro-cycle consisting of 3 units
• e.g. one session of training with 2 aims may require a session made up of 2 units
Micro-cycle
• Aside from the MAIN AIM of ensuring the athlete achieves peak performance at the correct time…
• Periodisation ensures that many of the PRINCIPLES of training are applied when planning a programme
Benefits of Periodisation
• Preparation mentally and physically
• Consists of 3 phases:– Pulse-raising activities: aerobic submaximal exercise,
in order to redistribute blood from organs to muscles.– Mobility: controlled joint movement should rehearse
activity movement patterns to help lubricate joint structures.
– Stretching: active muscles used in the training exercise should be stretched.
Warm Up
• An active cool down should follow any activity/training to help speed up the recovery process to a pre-exercise state.
• Consists of 2 phases:– Pulse lowering activities – Stretching of active muscles
Cool Down
• Prepares cardio-respiratory and musculo-skeletal systems for more intense exercise in the following ways:
Benefits of a Warm Up
• It increases:– Muscle temp. = increases oxygen dissociation,
nerve impulse conduction and contraction = improved muscle force, speed and reactions
– Enzyme activity– Release of synovial fluid– Elasticity of muscle– Redistribution of blood flow
Warm Up Benefits
• It reduces:– Risk of injury– Early onset of anaerobic work = build up of lactic
acid and early fatigue
Warm Up Benefits
• It maintains venous return, stroke volume, cardiac output, minute ventilation and blood pressure
• It gradually reduces muscle temperature• Stretching returns muscles to their pre-exercise
length • Reduces DOMS• Flushes capillaries with oxygenated blood• Speeds up removal of lactic acid
Benefits of a Cool Down
• Skinfold calliper • BMI • Electrical impedence • Hydrostatic weighing tank
• Used to identify body composition
Fitness Tests