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Section A: Exercise and Sport Physiology 6. Principles of training

Section A: Exercise and Sport Physiology 6. Principles of training

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Section A: Exercise and Sport Physiology

6. Principles of training

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

• Achieved by adjusting/increasing FITT

• Frequency• Intensity • Time • Type

Overload

• 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

• Macro-cycle

• Meso-cycle

• Micro-cycle

Divisions within 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

• Multi-stage fitness test • PWC 170

• Used to identify aerobic capacity

Fitness Tests

• Abdominal sit up test • Press up test • In 60 seconds

• Strength endurance

Fitness Tests

• 1 rep max • Grip dynamometer

• Maximum strength

Fitness Tests

• Vertical jump

• Used to identify explosive strength

Fitness Tests

• Wingate cycle test

• Used to identify dynamic strength

Fitness Tests

• Skinfold calliper • BMI • Electrical impedence • Hydrostatic weighing tank

• Used to identify body composition

Fitness Tests

• Sit and reach • Goniometer

• Used to identify flexibility

Fitness Tests