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Long term Physiological Prep
Descripción
PE year 13 Mapa Mental sobre Long term Physiological Prep, creado por Kendog 123 el 07/01/2017.
Sin etiquetas
aerobic
anaerobic
methods of training
pe year 13
Mapa Mental por
Kendog 123
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Kendog 123
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Long term Physiological Prep
Periodisation
Nota:
Periodisaton= splitting training into periods ain order to focus better ion specific objectives
Periodisation is an organised approach to training that involved progressive cycling of various aspect s
Macrocycle=the entire period
Each macrocycle is split into mesocycles
Each mesocycle is split into microcycles
Most players season is no longer then 8 or 9 months followed by 6 weeks rest
Dependent on sport and objective
The growing trend is a continuous macrocycle with an infinite number of mesocycle
Specific objective in each mesocycle
Aerobic and Anaerobic training
Aerobic and anaerobic refer to the energy systems used
All 3 energy systems are continuioslly in use producing ate for the working body but only 1 will be dominant depending on intensity and duration
Aerobic Training
Nota:
Energy produced with oxygen present Aerobic energy system
Aerobic Training is a zone where other methods of training can be performed
Training is undertaken to make us more efficient when using either energy system
Also to target the intensity at when we come anaerobically dependent
Marathon runner will have to think about where they will be getting the energy from to burn the oxygen
Either from fat or glycogen stores
Only have 90 minutes of glucose in our body
Need to try and Maximise fat use and minimise glycogen use
Hitting the wall is known as when you have come very wall to depleting your glycogen stores
Athlete will have to train to encourage their body to adapt and work aerobically at a higher intensity
Associate aerobic execerise with low to medium intensity
Likely adaptations to aerobic training
This depends on the frequency and the intensity
Increase SV
Increase in delivery of O2 to muscles and removal of waste products
Increased vascularisation
Cardiac Hypertrophy
Increase vo2 max
Increase Mitochondria
increase in energy production rate
Decrease in body fat
Bradycardia
Increase capacity to utilise tolerate and transport lactic acid
Anaerobic Training
Nota:
Energy produced with insufficient oxygen ATP-PC and Lactic acid system
You undertake anaerobic training when the intensity of training is too high for the body to satisfy aerobically
Reach anaerobic threshold when the production of lactic acid begins to exceed the body's ability to break it down
Glucose is used as fuel derived from muscle glycogen stores.
Likely adaptations to anaerobic training
Increase the body efficiency at utilisng lactic acid
increase body capacity to transport lactic acid
Increase body ability to tolerate levels of lactic acid
Physical effects
Increased thickness of ventricular myocardium
Increase SV
Myofibril hypertrophy
Increase muscle mass
Methods of training
Continuous
Constant work rate
Long duration
low-medium intensity
Aerobic benefits
Ultimately improve aerobic fitness
Interval
Work to rest ratio W:R
Specific intensity and duration
Aerobic and anaerobic benefits
Plyometric
Stress body ability to work explosively
Develops power coordination and balance
Max intensity short duration
More fibres will be recruited
Susceptible to DOMS
Weight, circuit resistance
Different exercises performed in sequences
Fixed load and individual circuits
Fixed and free weights
Intensity and duration manipulated
Fartlek
Long duration various intensities and terrains
Suitable for games players
Trains multiple energy systems and muscle fibre types
Encourages active recovery
Speed
Muscle fibres recruited
stimulated to contract at faster rate
SAQ
High intensity
Trains neuromuscular system
Explosive movements done in short bursts
Improves coordination
Ladder training
Core stability
Target of training rather than type
Targeted with interval circuits and resistance training
Anaerobic benefits
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