STARTER

Using worksheet 5.4, describe how each principle of training could be applied to an activity of your choice

REVISION
Components of fitness- skill/ health related Test Advantage/disadvantage Specificity Principles of trainingProgression Overload (FITT PRINCIPLE) Reversibility Moderation Variance

Warm up Cardiovascular phase- jogging

-Increases cardiac output -Increase breathing rate -Vasodilation to the working muscles- more O2
Heart rate: The number of times The heart beats per minute

Cardiac output- amount of Blood that is pumped out To the body

Average resting heart rate: 72bpm

Resting CO: 70ml (SV) x 72 bpm (an average resting HR)= 5040 ml/minute or 5.04 litres per minute. If you raise the heart rate to 180 bpm through intensive exercise: 70ml x 180bpm = 12,600 ml/minute or 12.6 litres per minute

Stretching Phase

Dynamic Static Stretch specific muscles Mobility stretches- joints

Sports Specific skills

Specific skills- dribbling hockey ball Shooting in netball

Physiological Effects
Release of adrenaline Increases in heart rate/ dilate capillaries Increase in muscle temperature Allows O2 to dissociate from Hb Increase in enzyme activity- + ATP

Greater elasticity of muscle fibres

Increase in speed and force of contraction More movement at joints due to increased production of synovial fluid

Efficient movement

Returns body to pre exercise state

Light exercise- keep HR elevated

COOL DOWN
Constant blood flow- O2 to remove any lactic acid in the body

PERIODISATION
Aim- improve performance for a specific event e.g. Olympic games It involves breaking the training programme into periods that will help an athlete peak at the time of the event. Helps ensure that optimal physiological and psychological peaks are reached at the right time.

Off season Pre season Competition Transition (recovery)

A season of training is broken down into cycles

A MACRO CYCLE IS:

Long term training E.G 12 months E.G Olympics- 4 years

A MESO CYCLE:

Phase of training E.G. month/ six weeks An athlete may use 6 meso-cycles in a year 1-3 weeks Which is broken down to units E.G. Speed/ 60m sprints x6

A MICRO CYCLE:

SPRINTER
The plan is based on three training sessions per week with the major competition being in phase 5. The duration of each phase could be as follows: Phase Phase Phase Phase Phase Phase 1 2 3 4 5 6 16 weeks 8 weeks 8 weeks 8 weeks 8 weeks 4 weeks

Pre season competitions Competitive phase Peak performance Recovery phase

SPRINTER- 100m

Oct

Nov

Dec

Jan

Feb

Mar

Apr

May

Jun

Jul

Aug

Sep

Phase 1 Phase 2 Phase 3 Phase 4 Phase 5 Phase 6

Off season Pre season

Competition

Peak

Recovery

Macro cycle- 1 year Mesocycles- 6

The objective of each phase is as follows: Phase 1 - General development of strength, mobility, endurance and basic technique Phase 2 - Development of specific fitness and advanced technical skills Phase 3 - Competition experience - achievement of qualification times for main competition Phase 4 - Adjustment of technical model, preparation for the main competition Phase 5 - Competition experience and achievement of outdoor objective Phase 6 - Active recovery - planning preparation for next season

PHASE 1 WEEK
AIM- FITNESS- STRENGTH/MOBILITY/ENDURANCE Monday Tuesday Flexibility Core stability Flexibility Core stability Weight Training Plyometrics Medicine Ball Weight Training Anaerobic quality 3 x 6 x 40 (80%) [3' & 8'] Weight Training Plyometrics Medicine Ball Harness or tyre 3 x 3 x 30 (90%) [3' & 8'] General endurance 2 x 3 x 200 (80%) [3' & 8']

Wednesd Flexibility ay Core stability Thursday Friday Saturday Sunday Flexibility Core stability Flexibility Core stability Flexibility & Core stability Flexibility Core stability

Week 4
SPECIFIC TRAINING TESTS

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Flexibility Core stability Flexibility Core stability Flexibility Core stability Flexibility Core stability Flexibility Core stability Flexibility & Core stability Flexibility Core stability

Weight Training Evaluation RAST Weight Training Evaluation Quadrathlon Weight Training General Endurance 40 minutes fartlek

PHASE 2
OVERLOAD Increase intensity, Frequency, time Flexibility Core stability Flexibility Core stability Flexibility Core stability SPECIFIC

Monday Tuesday Wednes day

Weight Training Plyometrics Medicine Ball Weight Training Anaerobic quality 3 x (40, 60, 80) (80%) [3' & 8'] Weight Training Strength intensive 3 x 3 x 40 (90%) [3' & 8'] Specific endurance 2 x 3 x 120 (80%) [3' & 8']

Flexibility Thursday Core stability Friday Saturday Sunday Flexibility Core stability Flexibility & Core stability Flexibility Core stability Plyometrics Medicine Ball

Block work 3 x 3 x 30 (100%) [5' & 10']

SPRINTER
A mesocycle- 4 weeks

Phase 1- Off season - Fitness levels - 3/4 x a week (Frequency), 60min (time) - speed/strength training- tests - anaerobic system/muscles Phase 2- Pre- season - Fitness becomes more SPECIFIC - speed and strength tests - 4/5 x a week, 6x 100m sprints, 1hr 30 mins - skills/techniques Progression
Specific Overload

Phase 3- Competitive

-training is reduced (3x a week) -Qualification times -Sprint starts/sprint technique -psychology training DEPENDS HOW LONG THE SEASON IS THERE MAY BE PHASE 4

Phase 5- Competition

- World Championship

Phase 6- Recovery -Training reduced to 2x week -Body recovers -Plan next training cycle

EXAM QUESTION
1a) What type of performer would predominantly use an anaerobic energy system. State one fitness component that would be beneficial to this performer and identify one test that could be used to evaluate this component. (3 marks)

Think about the P- Point E- Explain E- Example

Model Answer The type of athlete that would predominantly use the Anaerobic energy system is a 100 metre sprinter. Speed is a skill related component of fitness and is defined as how fast you can move part or whole of your body. To evaluate their performance sprinter will use a 30m or 60m sprint test, recording their times.

EXAM QUESTION
Agility, balance, co-ordination, reaction time and speed are components of skill related fitness. Define two of these components and identify a recognised test for each. (4 marks) June 2003 PEE system 1 mark- definition 1 mark- test

Define aerobic capacity and maximal strength and identify a test that could be used to evaluate each of these fitness components. (4 marks)

1c) Periodistaion is a training principle that splits into specific blocks. What are the benefits of using periodisation when designing a training programme? (2 marks) Explain how a performer might use periodisation to structure their training programme for one year. (6 marks)

TASK
For a sport of your choice plan a periodised training program Think about the aim of each meso-cycle Aim of programme- components of fitness Macro/meso/mirco Energy systems Components of fitness- tests/ad/dis Main muscles used Type of contraction and fibres Method of training Application of the principles of trainingspecificity, overload