Basic Activity Session BAS 1 Warm Up 3

Basic Activity Session (BAS)

1. Warm Up � 3 -10 minutes � Dynamic movements ◦ RT vs. CV examples? � Stretching � Sport Specific WU

Purpose of the Warm Up 1. Increase blood flow 2. Decrease risk of injury 3. Increase muscle temperature 4. Reduce joint stiffness

2. The Workout � Recall: ◦ Cardiorespiratory FITTE ◦ Resistance Training FITTE � Cool Down ◦ Decrease HR out of training zone ◦ Purpose?

3. Flexibility � FITTE? � 3 -10 minutes

4. Relaxation � 1 -5 minutes � Important reflection for enjoyment, adherence,

Sport Training

Components of Performance � Health (health related components of fitness) � Performance related fitness ◦ Balance, agility, speed, power, etc. � Skill-related fitness ◦ Muscular training to improve certain sport skills � Skills practice ◦ Relevant, game specific skills

Cardiorespiratory Training � Aerobic vs. Anaerobic events � Interval Training ◦ Structured (work ratio, intensity, speed, time) ◦ Unstructured (fartlek) � Long Slow Distance Training ◦ Should not be longer than the event why? ◦ Benefits to anaerobic athletes Recovery Energy capacity LA clearance

Periodization � Progressive manipulation of training intensity, volume and exercise selection for certain times in the athletic season. � Benefits 1. Peak for an event 2. Allows proper recovery between training sessions 3. Avoid overtraining and injury

Periodization 1. Preparatory 2. Competitive 3. Transition general vs. specific pre-season where major training improvements occur maintenance phase in season recovery phase remain active but in other activities

Volume/Intensity Curve