Long term Physiological Prep - created from Mind Map

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Periodisation<br><br><ul><li>Periodisaton= splitting training into periods ain order to focus better ion specific objectives </li></ul>

Aerobic and Anaerobic training

Methods of training

Periodisation is an organised approach to training that involved progressive cycling of various aspect s

Macrocycle=the entire period

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

Each macrocycle is split into mesocycles

Each mesocycle is split into microcycles

Specific objective in each mesocycle

Aerobic and anaerobic refer to the energy systems used

Aerobic Training<br><br><ul><li>Energy produced with oxygen present

Aerobic energy system</li></ul>

Anaerobic Training<br><br><ul><li>Energy produced with insufficient oxygen

ATP-PC and Lactic acid system</li></ul>

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 is a zone where other methods of training can be performed

Training is undertaken to make us more efficient when using either energy system

Marathon runner will have to think about where they will be getting the energy from to burn the oxygen

Associate aerobic execerise with low to medium intensity

Likely adaptations to aerobic training

Also to target the intensity at when we come anaerobically dependent

Either from fat or glycogen stores

Only have 90 minutes of glucose in our body

Hitting the wall is known as when you have come very wall to depleting your glycogen stores

Need to try and Maximise fat use and minimise glycogen use

Athlete will have to train to encourage their body to adapt and work aerobically at a higher intensity

This depends on the frequency and the intensity

Increase SV

Increased vascularisation

Cardiac Hypertrophy

Increase vo2 max

Increase Mitochondria

Decrease in body fat

Bradycardia

Increase capacity to utilise tolerate and transport lactic acid

Increase in delivery of O2 to muscles and removal of waste products

increase in energy production rate

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

Continuous

Interval

Plyometric

Weight, circuit resistance

Fartlek

Speed

SAQ

Core stability

Constant work rate

Long duration

low-medium intensity

Aerobic benefits

Ultimately improve aerobic fitness

Work to rest ratio W:R

Specific intensity and duration

Aerobic and anaerobic benefits

Stress body ability to work explosively

Develops power coordination and balance

Max intensity short duration

More fibres will be recruited

Susceptible to DOMS

Different exercises performed in sequences

Fixed load and individual circuits

Fixed and free weights

Intensity and duration manipulated

Long duration various intensities and terrains

Suitable for games players

Trains multiple energy systems and muscle fibre types

Encourages active recovery

Muscle fibres recruited

stimulated to contract at faster rate

High intensity

Trains neuromuscular system

Explosive movements done in short bursts

Improves coordination

Ladder training

Target of training rather than type

Targeted with interval circuits and resistance training

Anaerobic benefits