Mrs Vopp is testing wc Moderation Reversibility Specificity

Mrs Vopp is testing wc • • • Moderation Reversibility Specificity Variation Overload Progression Periodisation Test appropriate for the component Warm up / Cool down

The Principle of Moderation • Training load needs to be balance! • Too much will lead to burn out! (Physical and mental fatigue and over use injuries). • Too little with not gain the body any adaptations.

The Principle of Reversibility • Fitness cannot be stored for the future • Any adaptations to training will be reversed once you stop. • If you don’t use it you loose it! • Atrophy is a decrease in muscle size. • Lost in a third of the time it took to gain! • Aerobic adaptations reverse quicker that anaerobic adaptations.

The Principle of Specificity • Before attempting specific training for an activity a general level of fitness should be achieved first. • Need to link the training adaptations to the sport or activity. Energy systems, muscles and movements used. • Specificity is individual each person has different rate of adaptation.

The Principle of Variance • ‘Variety is the spice of life’ • Prevent boredom by varying the training methods • Helps motivation • By varying the workloads you will prevent overuse injuries and chronic fatigue

The Principle of Overload • The body will become fitter if it is made to work harder. • The body adapts to the stress and your level of fitness improves.

How Can we Overload? Frequency = Increase the number of times you train Intensity = Increase how hard you work/ run faster, lift heavier weights, reduce recovery time Time = Increase the duration of the activity Type = Aerobic or anaerobic F. I. T. T Copy pg 396 fig 17. 3 training zone adaptation graphs.

Principle Of Progression • Overload should be made progressively more difficult • Don’t increase overload until adaptations have been made. • Think moderation in your overload to prevent injury and overtraining.

The Principle of Periodisation Phasing training throughout a year or a specified length of time is called PERIODISATION Periodisation = This is breaking a training programme into periods of time or phases, each with a specific aim. This allows the athlete to ‘peak’ for a certain time.

Simplest form of periodisation is where the year is divided into three sections • Pre- Season • Competitive Season • Off Season Developments in training have meant that training is now planned in the form of macro-cycles, esocycles and micro cycles.

A macro-cycle = this is the whole training programme. (Often a year). Long term goals A meso-cycle = a phase of training, between 4 – 16 weeks. There can be up to 6 phases. Each with a specific aim. Medium term goals A micro-cycle = a typical training week. This is broken down into training units.

Macro-cycle This represents the whole training programme. Usual time = one year. The athlete will target a specific aim: 1. 2. 3. Olympic qualification Achieve a certain time or distance Make the first team.

Meso-cycle This is a phase of training, 4 to 16 weeks. There can be six phases in a macro-cycle 1. Phase 1 = general fitness work. 2. Phase 2 = Specific training for sport, speed, strength, technique 3. Phase 3 = Start of competitive season. General training reduced and replaced with competition work. 4. Phase 4 = If the season is long – training and competition is reduced to allow for recovery 5. Phase 5 = This is the culmination of competition. County championships or Cup Final 6. Phase 6 = Recovery phase 7. Some athletes prefer to break down into pre-season, competitive season and off season as their meso-cycle

Pre Season • This is the period leading up to competition • Training becomes a lot more specific and intense • Work loads are progressively increased to cope with the demands of the activity • Looking at more demanding interval work • Power / plyometrics Competitive Season • The aim in this phase is to maintain the level of fitness achieved in the pre-season phase • Athletes may need to peak for a specific competition or event • Usually maximum strength training is reduced • But intense interval training is still needed

Off Season Work on general conditioning – aerobic work Opportunity to work on weaker areas of their fitness Variety is important to maintain interest

Micro-cycle A training week, divided into training units. A unit is a period of training with a specific aim. Example: an interval session. A training session can contain more than one unit. Example: Unit 1 = mobility work Unit 2 = skills work Unit 3 = aerobic work. Task - Plan your own Training Programme

Testing • Testing enables individuals to monitor whether training load is correct, if/when it needs changing. • Planning a training program should match the individuals capacity (test result) with that of the requirements demanded of their activity.

Fitness Tests Component Test Aerobic capacity Strength endurance Maximum strength Explosive strength Dynamic strength Body composition Flexibility Fill in tests you may find pg 402 useful

Bodies Response to Exercise • Two types of response: 1. Short Term physiological response that occurs during exercise, with the body returning to normal after recovery. 2. Long term physiological adaptation to training. This is a chronic response. The changes will be specific to the type of training under-taken.

Heart Rate and Stroke Volume Response • Heart Rate and stroke volume will increase during exercise proportional to the intensity of the exercise. After exercise they return to resting levels. • The effect of training on the heart is to increase the size of the stroke volume therefore allowing the resting heart rate to drop significantly. This is an adaptation to training.

Specific Factors For a Training Programme. 1. The Individual 2. The Activity 3. The Energy Systems

Activity • Identify the fitness components needed for your sport • Analyse the joints and muscle groups used and the type of contraction. • Reproduce the movement patterns used in your sport.

The Energy Systems • Identify the energy systems used during the activity. • Assess the contribution of the three systems. • Manipulate the intensity and duration of your work to reflect this.

Warm Up A Warm up is very important as it prepares the body for exercise in the following ways, which reduces risk of injury: • increase in body temperature, which warms muscles and enables better ATP conversion. • increase in heart rate and cardiac output • increase in volume of air breathed per minute • capillaries dilate with oxygenated blood • slightly better blood flow due to blood viscosity lower at higher temperature • increase in blood pressure forces blood more quickly through arteries • stretching of relevant joints and muscle prepares them for full range action • secretion of adrenaline increases the metabolic rate (normal rate at which energy is produced by the whole body) • releases Synovial fluid to lubricate joints

Warm Up • Pulse-raising activities: aerobic sub maximal (jog, side step, skip) • Mobility: joint rotation to lubricate • Stretching: active muscles used should be stretched

Cool Down • • • keeps capillaries open longer keeps oxygenated blood flowing to muscles assists purging of oxygen debt flushes out lactic acid and helps oxidise lactic acid prevents muscle soreness - DOMS prevents blood pooling (blood will remain in limbs if muscle action is stopped suddenly) by keeping muscles active until the need for oxygenated blood has reduced active muscles will activate the muscle pump for venous return of blood to the heart stretches during cool-down can increase flexibility of joints helps lower levels of adrenaline

Cool Down • An active cool down should follow any activity as it helps speed up recovery process • low intensity gross motor activity examples jogging / light swim • full range stretches

Due After Christmas Exam Cafe Pg 405 -407 Revise as you go questions Exam questions