Long term Physiological Prep

Long term Physiological Prep

1. Periodisation

   • 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

2. 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
     • 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
     • 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

3. 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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