WCC VCE PE: Training Programs- whats involved

Tim Hodge
Mind Map by Tim Hodge, updated more than 1 year ago
Tim Hodge
Created by Tim Hodge over 5 years ago
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An outline of what steps and knowledge you need to succesfully set up a training program

Resource summary

WCC VCE PE: Training Programs- whats involved
1 Data Collection

Annotations:

  • Conduct to see what are the key areas that need to be incorperated into a training program
1.1 Skills Analysis
1.1.1 Muscle used
1.1.2 Skills performed
1.2 Work:rest ratio
1.2.1 1:5 ATP-PC Energy System
1.2.2 1:2-3 Anaerobic Glycolysis Energy System
1.2.3 1:1 Aerobic Energy System
1.3 Movement Patterns
1.3.1 Forward
1.3.2 Backwards
1.3.3 Sideways
1.3.4 Change in Direction
1.4 Fitness Components

Annotations:

  • 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. 
1.4.1 Health Related

Annotations:

  • Health-related fitness components are those that are more important to health than to athletic or sporting ability
1.4.1.1 Aerobic capacity

Annotations:

  • The ability of our Cardiovascular and respiratory systems to supply oxygen to working muscles during exercise;
1.4.1.1.1 Anaerobic capacity

Annotations:

  • the ability of the body to produce energy without using oxygen
1.4.1.1.1.1 Muscular strength

Annotations:

  • the amount of force that a muscle or group of muscles can exert against resistance in a single maximal contraction 
1.4.1.1.1.1.1 Muscular endurance

Annotations:

  • The ability of a muscle or muscle group to sustain repeated contractions for an extended period of time whilst resisting fatigue
1.4.1.1.1.1.1.1 Flexibility

Annotations:

  • The ability to move our joints through their full range of movement
1.4.1.1.1.1.1.1.1 Body Composition

Annotations:

  • the relative percentage of body fat compared to lean body mass 
1.4.2 Skill Related

Annotations:

  • Skill-related components improve a person’s physical performance in motor skills. 
1.4.2.1 Muscular Power

Annotations:

  • An explosive contraction of the muscles. A contraction with speed and force
1.4.2.1.1 Speed

Annotations:

  • The ability to move all or part of the body as quickly as possible from one point to another
1.4.2.1.1.1 Agility

Annotations:

  • the ability to change direction quickly whilst maintaing balance
1.4.2.1.1.1.1 Coordination

Annotations:

  • The ability to carry out a series of movements smoothly and efficiently based on input from the senses
1.4.2.1.1.1.1.1 Balance

Annotations:

  • the ability to maintain body equilibrium while stationary (static) or moving (dynamic)
1.4.2.1.1.1.1.1.1 Reaction Time

Annotations:

  • the amount of time from receiving a stimulus to starting a response
2 Training Methods
2.1 Continuous
2.2 Interval
2.2.1 Long
2.2.2 Moderate
2.2.3 Short
2.3 Fartlek
2.4 Circuit
2.5 Weight/resistance
2.6 Plyometrics
2.7 Speed
2.8 Swiss ball
3 Training Pronciples

Annotations:

  • SIDOF

Attachments:

3.1 Specificity

Annotations:

  • Training needs to be specific to the activity you are training for. The Fitness components, Energy Systems, Muscle groups & Movement Patterns.
3.2 Intensity

Annotations:

  • 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 
3.3 Duration

Annotations:

  • 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)
3.4 Overload

Annotations:

  • 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%
3.5 Frequency

Annotations:

  • To Improve: minimum of 3 sessions per week To Maintain: minimum of 2 sessions per week
3.6 Maintenance

Annotations:

  • To maintain ones current fitness levels, you must train at least 2 times per week
3.7 Diminishing returns

Annotations:

  • The closer an athlete gets to the genetic potential, the harder/slower it will be for them to improve
3.8 Variety

Annotations:

  • 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.
3.9 Detraining
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