ASPECTS OF TRAINING

ASPECTS OF TRAINING

1. Training Thresholds

   • measure by heart rate
   • 'minimum amount of exercise that will improve physical fitness'
   • to be effective, must be sufficient frequency, intensity + duration
   • AEROBIC THRESHOLD
     • low intensity high duration
     • heart is able to supply oxygen to muscles
     • 60-80% maximum heart rate
     • aka aerobic/target zone
     • improves cardiovascular fitness
   • ANAEROBIC THRESHOLD
     • above 80% MHR
     • heart cannot supply enough oxygen to muscles
     • improves muscles ability to work well w/o oxygen when lactic acid present
     • aka training zone
     • improves speed strength & power
   • CALCULATIONS: 220 - AGE then find percentage
   • ... and PRINCIPLES
     • SPECIFICITY
       • the type of activity you train for governs the threshold you work at e.g. sprinting or long distance
     • PROGRESSION
       • percentage HR max you work at depends on where you are in your training programme and your fitness
     • REVERSIBILITY
       • training at a lower % HR than usual training will result in decline in fitness
     • OVERLOAD
       • work at higher intensities in either threshold to see an improvement
   • REPS & SETS
     • REPS
       • number of times you perform an exercise
       • to improve ENDURANCE : high reps, low weights
         • to improve STRENGTH : low reps, high weights
     • SETS
       • number of times you repeat the block of reps
     • increasing reps and sets can increase intensity and stresses on body (overload) which will further progress specific area being trained
   • REST AND RECOVERY
     • reduces risk of injury
     • reduces stress levels
     • prevents decrease in motivation
     • prevents loss of appetite
     • prevents tedium
     • replenishes glycogen stores in muscles
     • allows body to adapt
       • muscle hypertrophy - protein
   • OVERTRAINING
     • SIGNS
       • insomnia
       • loss of appetite
       • insecurity
         • personality change
       • loss of skills
     • REDUCTION
       • PERIODISATION
         • designated rest time
         • applying a variety of training types
         • varying the way the same muscles are used

2. Training Methods

   • each works the body differently to stop tedium and improve different systems and components of fitness. Specificity also steers athletes towards a particular method
   • reduces risk of overtraining by adapting to different lengths of work, changing muscle groups/ fitness components/systems to delay fatigue
   • each aim to improve fitness, skills and technique
   • CIRCUIT TRAINING
     • MIXTURE OF HIGH AND LOW INTENSITIES
     • involves resistance training and body conditioning to target specific areas like strength, component of muscular endurance
     • a circuit is one completion of all activities in programme - time between is often short
     • this helps cardio endurance and overall fitness as there's a short recovery time
     • improves power, flexibility, strength, endurances & agility
     • a basic level improves heart and lung general fitness as long as rests are short
       • can be adapted to incorporate skills for particular game SPECIFICITY
     • DISADVS
       • only improves general fitness at a basic level
       • skills could be performed incorrectly
       • not a high enough level of skill for top class athletes to benefit
   • STRENGTH TRAINING
     • improves cardio & musc stamina via resistance training
     • STRENGTH : heavy weights few reps
       • POWER : medium reps medium weights
       • ENDURANCE : low weights many reps
     • BENEFICIAL FOR RUGBY, ROWING, WEIGHTLIFTING, THROWING ATHLETICS
     • use a machine or free (might need a spotter)
     • relies on good testing to find appropriate intensity level
       • important to keep to a planned num of sets and reps to keep safe & reduce risk of injury
       • space & equipment shared so coordination and flexibility needed
     • regular training improves muscles ability to lift weights
       • as body adapts progression overload and FID apply so weights reps &sets gradually increase allowing muscles to improve
         • lifting 60-80% of max you can keeps you in target zone, each session no more than 45 mins
   • CONTINUOUS TRAINING
     • keeps heart and pulse rate high over sustained length of time
     • improves only aerobic system as exercise is sustained for long times
     • running, cycling or swimming over distance for <30 mins so burns body fat and improves aerobic fitness
       • requires monitored training involves little skill work - may seem boring TEDIUM
     • SPORTS THAT WOULD USE IT
       • cycling
       • swimming
       • exercise classes (aerobics)
       • running/jogging
       • ENDURANCE ATHLETES e.g. marathon
     • PRINCIPLES
       • after some sessions, body will've adapted to strains of exercise
       • checking pulse during will show if its in 60-80% zone showing heart has got stronger
       • speed should be increased to get pulse into target zone so training is still effective
       • for better performers, greater stresses required to see improvement,
         • 80-90% for 15-20mins takes effect
   • FARTLEK TRAINING
     • blend of continuous and interval can include walking, brisk walking, jogging, steady running etc
       • literally "speed play"
     • improves both anaerobic and aerobic
       • involves many changes of speed, repeated
         • can be adapted for running, skiing or cycling and can be done on fields (cones) or streets (lampposts or houses as markers0
     • beneficial to games players due to many pace changes during a game
       • changing mixtures of speeds can adapt fartlek to your spirt and energy system you work on SPECIFICITY
       • OVERLOAD increase duration or intensity or terrain e.g. mountain or sand
     • DISADVS
       • up to performer to give 100% as coach can't really tell although they do decide speed
       • self motivation is key
   • INTERVAL TRAINING
     • alternating between hard exercise and rest/ short and long bursts of exercise
     • develops speed and endurance
       • SPORTS IT SUITS
         • running
         • skating
         • cycling
         • swimming
         • unsuitable for endurance events
     • involves running cycling sprinting and jogging
     • DISADVS
       • increases risk of overtraining
       • due to variation of ability its more individual, harder in groups
     • SPECIFICITY
       • periods of work and rest imitate a game situation to help improve areas of weakness and help adapt to game environment
     • PROGRESSION
       • keeps performer improving as skills and techniques progress