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
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