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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 • • • • 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 • • • • Skinfold calliper BMI Electrical impedence Hydrostatic weighing tank • Used to identify body composition Fitness Tests • Sit and reach • Goniometer • Used to identify flexibility