Download 6. Principles of training

Section A: Exercise and Sport
Physiology
6. Principles of training
Syllabus
• Specificity, progression, overload, reversibility,
moderation, and variance
• The physiological implications of a warm up
and cool down
• Periodisation of training to include the macro,
meso and micro cycle
• Awareness of the implications of the
principles when applied to the candidate’s
own training
Mnemonic
• “Mrs Vopp” who is “Testing” the “WC” (toilet)
• Mrs = moderation, reversibility, specificity
• Vopp = variation, overload, progression and
periodisation
• Testing = an appropriate test
• WC = warm up and cool down
Moderation
• The “M” is for finding the MIDPOINT
• Too much training = overuse injuries and burn out
(physical and mental)
• Too little training = few adaptations will be
achieved
• Overload = body works harder than normal to
cause adaptation
Reversibility
• Muscle cell ATROPHY takes place about 48hrs
after inactivity
• Adaptations (fitness) gained will be reversed in
1/3 of the time it took to gain them
• Fast fitness gains are quicker to reverse
• Aerobic adaptations reverse quicker than
anaerobic adaptations
Specificity
• Choice of training must reflect demands of the
sport/activity
• Specificity can be applied in 2 ways:
– The individual
– The sport/activity
Specificity
INDIVIDUAL
• Genetic variation
• Each performer has a
different rate of adaptation
in response to different
types of training
SPORT/ACTIVITY
• Predominant energy
systems
• Movement patterns
• Muscle fibre type
• Muscles/joints used
Variance
• Ensures experience is fresh/motivating
• Helps prevent repetitive strain/overuse
injuries
– e.g. stress fractures / shin splints
Overload
• Achieved by adjusting/increasing FITT
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Frequency
Intensity
Time
Type
Progression
• To ensure the body’s fitness capacity increases
further, the overload needs to be gradually
increased to keep the body adapting
Periodisation
• Periodisation is the organised division of training into a
number of specific blocks, periods or phases
• The objective is to ensure athletes progressively
develop to reach a skill/physiological peak at the
correct time
• Simple way to look at it
– Pre-season
– Competition
– Off season
Divisions within Periodisation
• Macro-cycle
• Meso-cycle
• Micro-cycle
Macro-cycle
• Longer term plan of training aimed at
achieving a long term goal/objective
• Typically is a single-year block of training
• Mega-cycle = several years
Meso-cycle
• Medium term plan of training typically lasting
between 4 and 16 weeks
• Generally looked upon as
– Pre-season
– Competition
– Off-season
* All of these “seasons” are meso-cycles and its possible
to have a meso-cycle within this! *
Micro-cycle
• Short term plan of training typically lasting one
week
• A micro-cycle is simply a number of training
sessions which form a recurrent unit
• e.g. an athlete training 3 times a week would
have a micro-cycle consisting of 3 units
• e.g. one session of training with 2 aims may
require a session made up of 2 units
Benefits of Periodisation
• Aside from the MAIN AIM of ensuring the
athlete achieves peak performance at the
correct time…
• Periodisation ensures that many of the
PRINCIPLES of training are applied when
planning a programme
Warm Up
• Preparation mentally and physically
• Consists of 3 phases:
– Pulse-raising activities: aerobic submaximal exercise,
in order to redistribute blood from organs to muscles.
– Mobility: controlled joint movement should rehearse
activity movement patterns to help lubricate joint
structures.
– Stretching: active muscles used in the training
exercise should be stretched.
Cool Down
• An active cool down should follow any
activity/training to help speed up the recovery
process to a pre-exercise state.
• Consists of 2 phases:
– Pulse lowering activities
– Stretching of active muscles
Benefits of a Warm Up
• Prepares cardio-respiratory and musculoskeletal systems for more intense exercise in
the following ways:
Warm Up Benefits
• It increases:
– Muscle temp. = increases oxygen dissociation,
nerve impulse conduction and contraction =
improved muscle force, speed and reactions
– Enzyme activity
– Release of synovial fluid
– Elasticity of muscle
– Redistribution of blood flow
Warm Up Benefits
• It reduces:
– Risk of injury
– Early onset of anaerobic work = build up of lactic
acid and early fatigue
Benefits of a Cool Down
• It maintains venous return, stroke volume,
cardiac output, minute ventilation and blood
pressure
• It gradually reduces muscle temperature
• Stretching returns muscles to their pre-exercise
length
• Reduces DOMS
• Flushes capillaries with oxygenated blood
• Speeds up removal of lactic acid
Fitness Tests
• Multi-stage fitness test
• PWC 170
• Used to identify aerobic capacity
Fitness Tests
• Abdominal sit up test
• Press up test
• In 60 seconds
• Strength endurance
Fitness Tests
• 1 rep max
• Grip dynamometer
• Maximum strength
Fitness Tests
• Vertical jump
• Used to identify explosive strength
Fitness Tests
• Wingate cycle test
• Used to identify dynamic strength
Fitness Tests
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Skinfold calliper
BMI
Electrical impedence
Hydrostatic weighing tank
• Used to identify body composition
Fitness Tests
• Sit and reach
• Goniometer
• Used to identify flexibility