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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. 1 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. 2 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. 3 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. 4 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. 5 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. 6