Training Programs 2.1

The hearts ability to deliver blood to working muscles and their ability to use it It is the ability of the circulatory and respiratory systems to make ATP using oxygen Aerobic power allows sub-maximal efforts for an extended period of time

Ability to express force Maximum strength is the max amount of force produced in one contraction (1RM)

Muscles capacity to continue contracting for a period of time while experiencing fatigue Contractions of muscles create pressure that cause surrounding blood vessels to become blocked. This limits the amount of oxygen reaching the muscles resulting in fatigue

Range of motion Flexibility exercises help stretch muscles protect against injury and allow the maximum range of motion for joints

This refers to body size such as height length and girths and distribution of muscle to body fat. How it is applied depends on the requirements for each sport and for position

Ability to change direction quickly and accurately

Movement from one point to another in the fastest possible time

Maintenance of the bodies state of equilibrium Dynamic or static

When a motor skill is performed fluently and effectively

Is the time between receiving a stimulus and starting response

All sessions should contain Warm up Skill phase Conditioning phase Cool down

Prepare the body for competition or conditioning exercise Reduce the possibility of joint or muscle injury or soreness Warm up should be related specifically to the activity that follows. Should include Continuous activity Light resistance exercises Flexibility such as dynamic stretches

Increase in blood flow to the muscles as small blood vessels dilate Local temp increases Increased heart rate and respiratory rate making it easier to switch to aerobic energy production. increased in speed and force of contraction of the muscles The increased temperature increases the enzyme activity within the muscle fibre Warming up alerts the nervous system therefore preparing you u and psychologically for strain

During the conditioning phase the specific fitness components for a particular sport are developed. Skill development focuses on specific skill sets and team work

Cool down tapers off after the completion of a workout A continuation of activity at a reduced intensity Should include static stretching Cool down prevents venous pooling, the heart pumps blood at a rapid rate. If workouts end sudddenly the muscles no longer contract and help propel blood back to the heart so blood may pool in veins and tissue

Training methods Content of each training session Rate of improvement Level of motivation Effectiveness of program

“You get what you train for” Must stress physiological systems to achieve specific training adaptations relevant to the sport

Improvement occurs as the body adapts to stress Progressive overload requires you to stress your body above current capacity Each time body adapts intensity should be increased further Overload by increasing Distance Duration Frequency Intensity

# session per week More session = greater improvement Maintenance 2 x 30 min per week Improvement 3x30 min per week Increased aerobic capacity 4-5 sessions per week

How hard session is Indicators of intensity include target heart rates, energy expenditure, rate perceived exertion. Most accurate is oxygen consumption and blood lactate levels

Length of training program or length of session Minimum 6 weeks to see effects Aerobic 12 weeks Anaerobic 8-10 weeks

Use it or lose it Biological adaptations that are produced by training will be reversed if training ceases Aerobic losses are more rapid that aerobic 5 months endurance training can be lost in 6-8 weeks

Relates to varying the training program to maintain motivation Type of training Training venue Intensity Training group

The law of diminishing returns states that the gains in fitness become smaller and smaller overtime as your fitness increases Gains are rapid early in programs and when lower fitness levels