Download CIRCUIT TRAINING PLYOMETRIC TRAINING

CIRCUIT TRAINING
Consists of a number of exercise stations (6-15). Can improve either: Strength, power, local
muscular endurance, agility and aerobic capacity. There are three types of circuits:
Fixed Load: Each station has a set number of repetitions to be completed or set weight
before the athlete moves to the next station.
Individual Load: Designed to meet the strengths and weaknesses of individuals. Reps and
weight is set, based on the athlete.
Fixed Time: The athlete completes as many repetitions as possible in the allotted time at
each station.
It is a versatile form of training, and this helps maintain motivation in training. Circuits can
focus on weaknesses or specific fitness components.
Progressive Overload to Circuit Training (Remember – 10% rule and increase only one
variable.)
•
↑ the resistance.
•
↑ the repetitions.
•
↑ the number of circuits.
•
↓ the length of recovery periods.
•
↓ the time to complete a number of repetitions.
PLYOMETRIC TRAINING
Involves a rapid eccentric contraction followed by a rapid concentric contraction,
e.g. bounding.
Used to develop power. It relies on the activation of the myostatic stretch reflex whereby a
muscle is stretched under tension, followed by a rapid concentric contraction (resulting in a
more powerful contraction). Plyometrics trains this reflex, resulting in a faster and more
forceful contraction.
This explosive type of training places great stress on the body – therefore, not on
consecutive days – (48 hours rest).
Examples of: (in order of impact/stress) – Skipping, Tuck Jumps, Bounding, Depth Jumps.
Applying Progressive Overload to Plyometric Training:
•
↓ the recovery time between sets.
•
↑ the number of repetitions.
•
↑ the depth of the jump.
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Safety:
•
A good strength base is established first.
•
Perform on a giving surface (grass/rubber track not concrete).
•
Allow for adequate rest (1-3 mins between sets) - (48 hours between sessions).
•
Stop when fatigued.
FLEXIBILITY TRAINING
Improves the range of motion at desired joints important to performance. A warm up should
be undertaken before performing stretching exercises as this increases the blood circulation
and temperature (improving muscle elasticity and reducing the risk of injury). A dynamic
warm-up should be undertaken before other types of training, and traditional static stretching
performed during a cool down activity after rigorous activity.
There are four types of flexibility training:
Proprioceptive Neuromuscular Facilitation: Involves the use of a partner who moves the
joint slowly through the range of motion until the first hint of discomfort. The subject then
isometrically contracts against the partner for six seconds. Repeat three times – each time it
develops a greater ability to stretch past its previous ROM.
Passive/Static Stretching: Simplest and safest form. It involves gradually stretching the
muscle/s across a joint to the full range of motion and holding for 10-20 seconds.
Dynamic Stretching: Moving specific parts of the body and gradually increasing the range
and speed of movement. Stretching the major muscles that cross the joint.
Ballistic Stretching: Is potentially dangerous because it involves violently moving through
the ROM using the momentum created rather than the muscle contraction. It elicits the
myostatic reflex (e.g. dance, gymnastics).
Applying Progressive Overload to Flexibility Training:
•
↑ the time a stretch is held.
•
↑ stretch repetitions.
•
↑ the number of stretches.
PILATES/SWISS BALL TRAINING
Develops core stability (abdominal strength) and balance. Care must be taken as most
athletes have under trained stabilisers. It uses a ball large in size and a range of static and
dynamic positions in order to develop core stability. There is a range of exercises, some
easy, some complex and difficult to complete unless core strength has been adequately
developed.
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Extension Question B
2011 VCAA Question 11(e)
(57% of the State received 0 Marks, only 2% received 4/4)
As part of the Australian national record holder’s training for the 100 metre freestyle, the
swimmer trains at 75 – 90% of VO2 max.
Discuss why the swimmer trains at this intensity and how this intensity affects performance
and blood lactate levels at the end of a 100 metre swim.
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HOW TO PERFORM LACTATE TOLERANCE TRAINING
For example: 5 x 400 metres on the track @ High Intensity
(intensity is above 85% HR max or above 75% VO2 max)
The anaerobic glycolysis system is trained by challenging the body’s lactate shuttle system
to clear the lactate during the rest intervals prior to initiating the next run.
Therefore, more efficient at transporting oxygen to your blood and allowing you to run nearer
to maximal speed for a longer period of time. (improving your tolerance)
You can use your Anaerobic Glycolysis system for longer = produce ATP at a faster
rate for longer = Increased Finite Capacity.
LACTATE INFLECTION POINT (LIP)
LIP – The highest exercise point where lactate production = removal.
Once exceeded lactate begins to accumulate.
For the purposes of VCE Physical Education (2011–2017) it is expected that students
should be able to:
1.
Define the term LIP.
2.
Identify the LIP on a graph.
3.
Understand why lactate accumulates beyond LIP.
4.
Describe the impact of exercise intensities beyond LIP on fatigue.
5.
Identify the differences in LIP between a trained and an untrained athlete.
6.
Describe how training can improve LIP.
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Extension Question C
1.
Identify the differences in LIP between a trained and an untrained athlete.
2.
Describe how training can improve LIP.
(a) Type of training?
Training Method:
(b) Physiological adaptations leading to the LIP improving?
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TOPIC 3: DATA COLLECTION/ACTIVITY ANALYSIS
Why collect data – To determine the physiological requirements of the activity/sport:
•
The specific/predominant - muscle groups, fitness components & energy systems
•
Relevant (work/rest ratios) –
1:5 =
ATP-CP
–
1:2 =
Anaerobic Glycolysis.
–
1:1 or less =
O2
How is data collected? (via: Activity Analysis) = The Method used?
•
GPS – accelerometers
•
Time motion analysis – video
•
HR monitors
•
Observation
•
Champion data statistics (collection of skill frequency data)
Once the Activity Analysis has occurred, the data is used to: (in order)
•
Determine the physiological requirements of the sport, i.e. what are the predominant –
Energy Systems, Fitness Components and Muscle Groups
•
Select/execute specific fitness testing.
•
What are the strengths/weaknesses in relation to the sport?
•
Design/implement specific training program.
•
Retest to determine effectiveness of program.
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Method
Used to Collect
Data
GPS
What Type of Data
is Collected
How might a Coach use this data?
Intensities
Ranges of Speed
Average Speeds
Movement Patterns
Heart Rate
Intensities
Accelerometer
Intensities
Ranges of Speed
Average Speeds
Video/Direct
Observation
Data is Used To Determine the
Physiological Requirements.
Skills, Movement
Patterns, Intensities,
‘Hot Spots’
Skill Analysis
Major Muscle Groups
Fitness Components
Movement Patterns
Walks, Jogs, Runs,
Sprints
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The Physiological
requirements of the
sport:
Execute the Fitness
Test
↓
•
Energy
Systems
•
Major Muscle
Groups
↓
•
Fitness
Components
Design & Implement
the Training Program
The selection of
fitness tests.
Work to Rest Ratio
Determine Strengths
& Weaknesses
↓
Re-test to determine
the program’s
effectiveness
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GPS DATA
Round 9 – 2009 Mid-Fielder (Small Forward)
Describe type of activity = Intermittent
Generally, what happens to the average speed in the second half? Why?
•
A general decrease in speed. CP depleted, H+ has accumulated and not all been
cleared.
•
Slower rate of ATP production = slower speeds
QUESTION 1 (refer to GPS graph)
Where are the breaks?
Solution
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QUESTION 2
What effect would the following rule changes have with regard to the physiological
performance of the players?
•
2 interchange
•
6 interchange
Solution
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The Essentials – Unit 4 Physical Education
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QUESTION 3
(VCAA 2008 Multiple Choice Question 13)
The Australian Institute of Sport runs regular talent identification programs to enable
individuals to enter the sport that their individual physiology is best suited to. The tests
performed and data gathered on four people during a talent identification program is
included in the table below.
Test
Person A
Person B
Person C
Person D
VO2 max
(ml/kg/min)
(on a treadmill)
50
60
45
55
2.
10m sprint
(seconds)
3.2
3.6
2.9
3.1
3.
Repeated
sprint
(metres)
400
320
300
350
1.
(Ten 5-second sprints with 20 seconds recovery between sprints. The accumulated distance
covered for each 5-second sprint was assessed.)
From the results of the tests, which person (A, B, C or D) would be most suited to the
following sports: Australian Rules football, long-distance running and the 100 m sprint?
A
A = Australian Rules footballer, B = long-distance runner, C = 100 m sprinter
B
A = long-distance runner, C = 100 m sprinter, D = Australian Rules footballer
C
A = long-distance runner, B = Australian Rules footballer, D = 100 m sprinter
D
A = Australian Rules footballer, B = long-distance runner, D = 100 m sprinter
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EXTENSION QUESTION D
(VCAA 2008 Question 16)
The Aussie cricketers are more muscular and fitter than ever with the help of sports science,
including GPS satellite tracking systems and accelerometers to measure players’ physical
activity. Team strength and conditioning coach Justin Cordy has drawn up fitness programs
for each player. They have returned in better shape than ever from a four-month winter
break.
(‘Cricketers Harden Bodies’ by Ben Dorries 14 October 2006 Herald Sun)
(a)
Give two specific examples of information or data that can be obtained from GPS
satellite tracking of the cricketers.
1.
2.
2 marks
(b)
How can this data be used by the fitness coach?
2 marks
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TOPIC 4: ASSESSMENT OF FITNESS
Why test?
•
Identify the athletes’ strengths and weaknesses.
•
These results form the basis of the program.
•
Evaluate the effectiveness of the training program.
•
Provide motivation.
Which Test?
•
Selection of the test is based on the Activity Analysis.
•
This will ensure the tests are → Specific → (to the Muscle Groups, Fitness
Components, Energy Systems).
•
The test is valid
•
The test is reliable → It can be accurately repeated.
→ It tests what it claims to measure.
The Order or Sequence of Tests?
•
Strength, power, anaerobic capacity tests first.
With fatiguing maximal aerobic endurance tests (BEEP/VO2 max tests) last.
WHY? – as the major fatigue mechanism at the end of these tests is H+ accumulation.
The presence of high H+ concentrations will compromise results in any test conducted after
these maximal tests.
Laboratory Tests → Very accurate, expensive, time consuming → elite athletes.
Field Tests
→ Easy to conduct, time effective, cheap, results can be compared
quickly to norms.
→ Individuals/teams below elite levels.
Maximal Tests – Athlete is required to perform to exhaustion and/or to their highest
physiological capacity for that fitness component
VO2 Max Test → Laboratory Test (Direct Measure) = Accurate
Beep Test → Field Test (Indirect Measure) = Prediction
Sub-Maximal Tests:
•
Athlete is required to perform to approximately 70% of HR Max.
•
What was the HR and Workload at this final sub-maximal level?
•
A final result is then predicted (indirect measure) from this sub-maximal measure.
•
Prediction is based upon the known Linear Relationship and the assumption that HR,
O2 uptake will continue to ↑ with ↑ work loads.
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Informed Consent
Pre-activity screening. Performer is made aware of – Tests – Test Risks – Test Benefits –
Confidentiality. If under 18 years = Parent/Guardian must sign
•
Aerobic Capacity
- VO2 Max. (treadmill/ergometer)
- 20 metre Shuttle Run / Beep Test
- Cooper’s 12 minute run
- 3 km / 1.6 km – time trials
- Yo Yo Recovery Test
- Physical Work Capacity (PWC) Bike Test
- Harvard Step Test
Predominant Energy
System(s)
} Maximal Tests
} O2 Energy System
} Sub-maximal
Anaerobic Capacity
- RSA – Repeat Sprint Ability Test
- Phosphate Recovery Test
- Repco Peak Power Test (bike)
- 5, 10, 20, 40, 50 metre sprint tests
(distance is specific to sport)
} Maximal Tests
} ATP – CP Energy System
} Maximal Tests
} ATP – CP Energy System
} Maximal Tests
} ATP – CP Energy System
} Maximal Tests
} ATP – CP Energy System
} Lactic Acid Energy System
} Maximal Tests
} Lactic Acid Energy System
} O2 Energy System
Muscular Strength
- Grip Strength (dynamometer)
- 1RM lifts (weight room)
- Core muscle strength test
Muscular Power
- Vertical Jump
- Standing Long Jump
- Seated Basketball Throw (Upper Body)
Agility
- Illinois Agility
- Semo Agility
Local Muscular Endurance
- 1 minute sit-ups
- 1 minute/maximal push-ups
- modified pull-ups/chin-ups
- maximal pull-ups
Flexibility
- Modified Sit and Reach
- Shoulder and wrist elevation
- Trunk extension
- Shoulder Rotation
- Ankle (dorsi) flexion
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} O2 Energy System
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You need to know: (two tests for each fitness component)
•
How are these tests performed (the aims and protocols)?
•
What are excellent results for males/females for these tests?
Phosphate Recovery Test – lower the decrement the better. (Explain.)
How does an efficient O2 Energy system help performance in the Phosphate Recovery?
QUESTION 5
(VCAA 2006 Question 12)
The coach of a senior school cross country team and the coach of an elite cross country
runner want to test the aerobic capacity of their athletes. There are many different tests that
can be used to assess the aerobic capacity of an athlete.
The test selected by each of these coaches is shown below.
Give two reasons for their selections.
Athlete
Senior school cross
country team
Test
20 m shuttle run test
Reasons for the
selection of test
1.
2.
Elite cross country
runner
Laboratory test to determine
VO2 max on a treadmill
1.
2.
4 marks
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