WCC VCE PE: Training Programs- whats involved

WCC VCE PE: Training Programs- whats involved

1. Data Collection

   • Conduct to see what are the key areas that need to be incorperated into a training program
   • Skills Analysis
     • Muscle used
     • Skills performed
   • Work:rest ratio
     • 1:5 ATP-PC Energy System
     • 1:2-3 Anaerobic Glycolysis Energy System
     • 1:1 Aerobic Energy System
   • Movement Patterns
     • Forward
     • Backwards
     • Sideways
     • Change in Direction
   • Fitness Components
     • Physical fitness is considered a measure of the body’s ability to function efficiently, effectively and without injury in work and leisure activities, to pursue recreational activities and to cope with emergency situations. 
     • Health Related
       • Health-related fitness components are those that are more important to health than to athletic or sporting ability
       • Aerobic capacity
         • The ability of our Cardiovascular and respiratory systems to supply oxygen to working muscles during exercise;
         • Anaerobic capacity
           • the ability of the body to produce energy without using oxygen
           • Muscular strength
             • the amount of force that a muscle or group of muscles can exert against resistance in a single maximal contraction 
             • Muscular endurance
               • The ability of a muscle or muscle group to sustain repeated contractions for an extended period of time whilst resisting fatigue
               • Flexibility
                 • The ability to move our joints through their full range of movement
                 • Body Composition
                   • the relative percentage of body fat compared to lean body mass 
     • Skill Related
       • Skill-related components improve a person’s physical performance in motor skills. 
       • Muscular Power
         • An explosive contraction of the muscles. A contraction with speed and force
         • Speed
           • The ability to move all or part of the body as quickly as possible from one point to another
           • Agility
             • the ability to change direction quickly whilst maintaing balance
             • Coordination
               • The ability to carry out a series of movements smoothly and efficiently based on input from the senses
               • Balance
                 • the ability to maintain body equilibrium while stationary (static) or moving (dynamic)
                 • Reaction Time
                   • the amount of time from receiving a stimulus to starting a response

2. Training Methods

   • Continuous
   • Interval
     • Long
     • Moderate
     • Short
   • Fartlek
   • Circuit
   • Weight/resistance
   • Plyometrics
   • Speed
   • Swiss ball

3. Training Pronciples

   • SIDOF
   • WCC VCE PE: Training Principles
   • Specificity
     • Training needs to be specific to the activity you are training for. The Fitness components, Energy Systems, Muscle groups & Movement Patterns.
   • Intensity
     • Intensity will depend on what energy system you are focusing on. AEROBIC ZONE: 70-85% max HR ANAEROBIC ZONE: 85-100% max HR Can be measured by METS, Borgs RPE, %maxHR, talk test 
   • Duration
     • Can mean 2 things 1) How long a session lasts (at least 30mins for aerobic activities) 2) How long a training program goes for (12 weeks to see improvement in aerobic capacity)
   • Overload
     • Overload should be applied when adaptations have occurred in the athletes body. GUIDELINES only change one factor at a time Intensity change by max 2% Duration (work or rest), Load (sets/reps/weight) by max 10%
   • Frequency
     • To Improve: minimum of 3 sessions per week To Maintain: minimum of 2 sessions per week
   • Maintenance
     • To maintain ones current fitness levels, you must train at least 2 times per week
   • Diminishing returns
     • The closer an athlete gets to the genetic potential, the harder/slower it will be for them to improve
   • Variety
     • Incorporating variety into a training program will aid in the motivation of the athlete. Can be done by changing the type of activity (running>cycling), Location (treadmill>park) or who you train with.
   • Detraining