Download VCE PE Training Methods

VCE P.E.
Training Methods
Planning for Performance.
Design of a training session
Each
session must be planned.
have warm-up (some aerobic and
flexibility activities)…why?
Then…skill development/tactics (while the athlete
is “fresh”)
Followed by strength and conditioning work.
Followed by warm down – essential for recovery.
Should
Warm Up
1.
2.
3.
Stretching
Activates energy systems and muscle groups used
Stimulates CNS activity for motor neural activity
Psychological stimulation
Signs of an adequate warm-up include…
Increased heart rate and blood flow
Raised muscle temperature
Light sweating
1. Increase ROM (range of
motion)
2. Reduce likelihood of
soft tissue injury
Skill Development / Tactics &
Strategies
Should be learnt whilst
athlete is fresh and alert to
maximise learning.
Appropriate stretches
should follow a general
warm up – not before.
Why?
The 2 main benefits of
stretching are:
Conditioning Session
Focus
on attaining fitness goals.
Skill
work may also be completed at
match intensity to simulate specificity
and also improve/maintain sport
specific fitness.
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Design of the Training Program
– Preseason macrocycle
Recovery / Cool Down
Gradual reduction in
intensity (same
activity at reduced
workloads)
Incorporate
stretching (static)
Speeds up recovery
Foundation for competitive season
Initial phase (1st mesocycle): general,
mainly endurance work.
Refine and improve weaknesses
Fitness testing: determine baseline
measurement/profile.
2nd phase (mesocycle): Shift to higher
quantity and quality (change in intensity)
Competition (in season)
Post-season/off season
Should have achieved optimal fitness
level.
Activities should closely replicate
competition intensity and duration.
Some sports have 2 competition
phases (early and main).
Interval Training
Interval Training (2)
Periods of work alternated by periods of rest.
Develops different energy systems according
to the length of work and rest periods.
Rest periods may be active ie light jogging
or walking.
Must be specific to the needs/characteristics
of your sport & consider: distance /duration,
intensity of work & rest (W:R ratios), type
of recovery, number of sets and
frequency of sessions.
Short, Intermediate & Long Interval Trainingdifferent distances & intensities & therefore
energy systems
Reduction in level of the activity but
not cessation (as to avoid detraining)
Vary activities to ensure some
physiological and psychological
regeneration.
Can also be thought of as Transition
phase
Include cross-training activities (e.g.
cycling, swimming)
Overloading:
Increase the duration of work.
Increase the intensity of the work by: decrease in rest duration, increase
reps per session, increase number of reps per set.
Advantages:
Highly structured sessions but can allow for variety.
Sessions can accurately reflect W:R ratios of activity.
Minimal equipment.
Bouts of exercise can be performed at a higher intensity due to periods of
rest.
Possible to measure progress = motivation.
Any energy system can be trained.
Disadvantages:
Can be repetitive.
Can be highly stressful on the body.
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Interval Training notes
Add your own notes regarding the
different types of interval training
methods
Add your own notes regarding the
effect of manipulating interval training
variables
Continuous Training
Performing a bout of activity/exercise for
an extended period of time, 20 minutes +
without rest or break.
Works the Aerobic Energy system.
LSD: Long Slow Distance: gradual &
steady aerobic activity (HR lower intensity
@ 60-70% of Max HR).
Lactate threshold: “race” type work @ AT
~ 85% Max HR .
Continuous Training (2)
Fartlek: discussed later.
Should follow the F.I.T.T. Formula:
Frequency= 3-4 times per week,
Intensity = Intensity of the athlete ( measured by pulse ) is
dependent upon the athletes motivation. For effects: “
Aerobic Training Zone ” of between 65-85 % Max HR.
Time = Minimum 20 minutes
Type = Any whole body activity that uses large muscle
groups for extended periods of time.
Examples of Continuous Training are Running, Swimming,
Cycling, roller-blading, aerobic floor classes.
Fartlek Training
…is a variation of continuous training.
Is continuous training with short bursts of high
intensity work at regular intervals throughout the
activity.
High intensity work may be due to changes in
gradient in hill climbs, changes of terrain ie sand &
dirt vs grass or concrete, or may be a deliberate
change of intensity.
Uses predominantly the Aerobic energy system with
some use of the Anaerobic energy systems.
Can be structured: ie 10 second sprint after 4
minutes of continuous jogging and repeat OR
unstructured ie sprint from point X to point Y on
running track and then jog back to bridge.
Continuous Training (3)
Overloading:
Time exercising or Distance travelled.
Changes in Training Zone Target: Intensity.
Frequency of activity.
Advantages:
Less demanding, less intense & less stressful on the body as it is
less intense and less stressful than anaerobic training methods.
Provides Health and Fitness benefits including a reduction in
resting/exercising HR.
Disadvantages:
Can often by time consuming
Athletes should avoid hard running surfaces such as asphalt &
concrete which may aggravate shin splints or other injuries.
Fartlek Training (2)
Overload:
Increase the duration or frequency of intense bursts.
Increase distance covered within each intense bursts over
same distance in reduced time.
Advantages:
Aerobic and Anaerobic energy systems can be used (aerobic
dominates during activity).
Training sessions can be structured or unstructured to add
variety to training session.
Disadvantages:
Can be time consuming.
Exhausting activity particularly if low aerobic capacity.
Limited variety within activity.
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Circuit Training
Used to develop a large number of fitness components (but
mainly LME, Aerobic Capacity and general strength.)
Perform a number of exercises in sequence with alternating body
parts (ie legs then arms)
Usually between 6-15 stations per circuit. 1 circuit 5-20 minutes with
15-20 seconds rest between stations.
Performed 3 times per week for maximal benefit.
Can manipulate large number of variables within circuit; fitness
components, type & number of exercises, number & reps or each
exercise, number of laps of circuit, length of recovery.
Exercises can use large muscle groups to develop Health
Related Fitness or sport specific movements to allow
specificity.
Exercises require little to no equipment to allow for rapid completion.
Circuit Training (2)
Fixed Load Circuit:
Reps are specified & 50 seconds allowed for each exercise.
Attempt to complete 3 laps in 25 minutes.
Individual Load Circuit:
More specific and caters for individual needs.
To establish reps to be performed, test maximum 1 minute and
then in circuit complete 75% of max at each station.
Fixed Time Circuit:
Individuals begin at different points in circuit & complete as many
repetitions as possible within a fixed time.
Aim to complete more reps at each station in the set time over a
number of sessions.
Circuit Training (3)
Overload:
Achieved by reducing target times, completing same reps.
Increase the exercise resistance OR Increasing number of
repetitions.
Advantages:
Can manipulate a wide range of variables Variety within circuit.
Can be performed in little time, little-no equipment and in limited
space.
Motivation can be improved by adding music, varying the type of
circuit or circuit exercises for eg: skill work with equipment.
Disadvantages:
If lots of equipment to set up for individual session can take too
much time.
Plyometrics
Training designed to improve muscular
power in sports where an explosive
movement is required.
Eccentric contraction followed
immediately by a rapid forceful
concentric contraction- fast
reaction as if the ground was “red
hot” to emphasise speed.
Trains myotatic reflex (stretchresponse) of muscle to improve
forceful contraction of muscle.
Training is typified by leaping,
bounding, hopping, jumping and
rebounding exercises and activities.
Plyometrics (2)
Overload:
Progress from simple to complex
skills once have foundational
conditioning
Increase number of reps before sets.
Only overload to point of fatigueQuality more important than Quantity.
Vary exercises to maintain motivation
and prevent boredom.
Advantages:
Can train elastic properties of muscle
to improve explosive movements
such as vertical leap.
Athlete can replicate movements in
sporting activity: specificity.
Minimal equipment needed.
Plyometrics (3)
Safety Precautions:
Should have a solid level of strength conditioning prior to beginning
Plyometrics: lack of/low level of muscular strength and endurance will
promote injuries or poor ability to perform plyometric exercises.
Quality not quantity- most important for correct technique prior to fatigue.
Adequate rest needed: 1-3 minutes rest between sets (depending on
the nature of the activity). 48 Hrs rest between sessions to allow
recovery.
Perform on an appropriate surface with good grip, sprung floor (if indoors)
or grass (dry)
Wear appropriate shoes according to the activity.
Disadvantages:
High level of technique needed to avoid injury- trained professional.
Improvements are often slower and less noticeable than other training
methods.
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Flexibility Training
(You will need to complete this section
on your OWN)
Include general info, describe each
type of flexibility training, advantages,
disadvantages etc & the application of
the training principles.
Resistance Training
Develops muscular strength, muscular power and muscular endurance
(depending on how you train).
Protects players against injury: ie football/rugby players (core stability).
Improves body composition mesomorph, improves muscle tone &
muscle mass according to body parts that are exercised and training load.
Increased mental confidence, improve posture, good body image etc.
Weight training: resistance exercises using free or machine weights to
stress the desired muscle groups.
Resistance callisthenics: specific resistance exercises where gravity
acting on the body is the form of resistance.
Should again build a solid foundational level of muscular endurance
prior to commencing hypertrophy, strength and power phases of
activity.
Must identify muscles and actions performed and design a program that
reflects the needs of the sport.
Isotonic Resistance Training
Resistance Training (2)
Terms used in Weight Training:
Repetition: One performance of the exercise.
Set: Number of repetitions performed in an exercise
without rest ie 1 set of 6 reps.
Repetition Maximum (RM): maximum weight you
can lift ie 1RM = 1 maximal repetition. 5RM = 5
maximal repetitions.
For specific guidelines for resistance training to
improve specific fitness components- see Malpeli, Horton
Davey & Telford Chapter 10)
Concentric and Eccentric Muscular contractions.
Normally a cycling of body parts exercised to allow rest for worked
muscle groups.
Development of strength through endurance, hypertrophy stages.
Normally uses free weights:
Advantages: which allows for variability in activities, develops
neuromuscular system, promotes sport-specific movements/activities,
promotes development of dynamic balance with free weights.
Disadvantages: higher risk of injury…requires good supervision,
athletes can “cheat” when performing the activities-poor technique,
instruction and training, poor supervision & storage leads to injury.
Latest research indicates it is the best method of improving muscular
strength.
Includes resistance callisthenics where the resistance comes from
gravity.
Isokinetic Resistance Training
Isometric Resistance Training
Involves holding a muscle in one positioncontraction with no change in muscle length. For
example: pushing against an immovable
resistance such as a handstand, Rugby scrum
etc.
Harder to train for as each isometric contraction
should be selected and be specific to a particular
sporting activity. Joint angles should be
measured and the appropriate resistance applied
to…difficult to measure and train.
Where a variable resistance is applied as
the body part moves through its range of
motion. Used by machines such as Cybex,
Kincom, Biodex or Hydragym.
It aims to work the entire length of the
muscle- not just through its weakest points.
Safer to use than free weights (incorporates
stretching into movement.)
Unfortunately often controls either the
resistance or the velocity of the movement
so it has limited specific application to sport
& activity.
Excellent use in rehabilitation of soft tissue
injuries, such as knees.
Expensive to use and often limited use and
range of muscle group use.
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Resistance Training (more)
Resistance Training ( and more…)
Resistance training is safe for pre-adolescents: 10-15RM
is the preferred reps as long as correct technique is taught
there should be little danger of injury.
Always plan your training program prior to commencingallows for appropriate & scheduled overloading, which
reduces likelihood of injury & improves chances of staying
motivated and seeing desirable strength gains.
Eccentric contractions are half the equation: often the
lowering phase of training is ignored by allowing gravity to
perform the work. Slow controlled lowering of the weights
will improve your overall strength development.
Order your program: Large muscles (chest/back) prior to
the synergist muscle groups.
Swiss Ball Training
Speed Training
(You will need to complete
this section on your OWN)
Include general info,
advantages,
disadvantages etc & the
application of the training
principles.
(You will need to complete this section
on your OWN)
Include general info, advantages,
disadvantages etc & the application of
the training principles.
Pilates Training
Questions: Test Your Knowledge
1.
(You will need to complete this section
on your OWN)
Include general info, advantages,
disadvantages etc & the application of
the training principles.
Perform your Aerobics/Continuous training following Resistance
work. You need full reserves of energy to perform each activity to
your maximum potential.
Flexibility should be built into your program to allow for appropriate
developments of strength without being restricted by inflexibility ie
tight chest resulting in rounded shoulders Always use a full
range of motion.
Allow a minimum 48 hours between work-outs for any given
muscle group.
Don’t Laugh…Breathing is imperative when performing
resistance! Breath in on during the lowering phase (relax) of each
repetition & out during the lifting phase (effort) of each repetition.
Always have fluids and a towel on hand. Dehydration will decrease
your performance & a towel is needed to wipe down the equipment
after use.
2.
3.
4.
5.
6.
7.
8.
9.
8 reps of 3 sets of 50 metre sprints. This is an example of short interval training.
Explain 3 different ways that you could overload this session.
Which component of fitness is being developed by plyometric training?
Provide specific examples on how you would modify a resistance training
session to improve hamstring strength vs. hamstring power vs. hamstring
endurance.
Design a Fartlek training session as a “preseason activity” for football. How
would you apply the training principles of specificity?
The coach hasn’t turned up for a netball training session and you need to design
a circuit training session for 10 girls including time, duration, intensity &
specificity.
Outline five different sporting activities that could be completed as a continuous
training session.
Would you recommend free weights or machine weights for the weights
“beginner”. Justify with relevant information to support your contention.
Why is PNF training seen to be better than static or ballistic stretching?
Swiss Ball training: (Imagine that you are in my shoes…for once :O)
Think of your own question regarding Swiss Ball Training & then produce an
answer for this question- we will discuss these later.
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