Topic 6

Represents variability (standard deviation)

spread around mean - small STDEV indicated data is clustered closely around mean

ratio of STDEV to mean in %

• Control in groups • randomization • placebos • blinding and double bliding • statistical analysis

assesses readiness for an indivodual to partake in a general training program/experiment

Health related: body composition, cardio-respiratory fitness, flexibility, muscluar endurance, strength Skill related: agility, balance, coordination, power, reaction time, speed

Aerobic capacity: Multistage fitness test/beep test, cooper 12 min run, harvard step test Flexibility: sit and reach Muscular endurance: max sit-up , max push up Agility: illinois agility test Strength: hand grip Speed: 40 meter sprint Body composition: BMI Balance: stork stand Coordination: Hand ball toss Reaction time: Drop test Power: Verticle jump

Warm-up and stretching: To warm-up the body before exercise , increase heart rate , breathing rate, warm up body Endurance activity Cool down and stretching: slowly reduce intensity of activity done, helps prevent muscle soreness due to build up of by products of lactic acid: stretching to maintain flexibility and keep muscle lose Flexibility training Resistance training Recreational activities: keep athletes enjoy the sport and relaxed and healthy

Progression: gradually increasing amount Overload (fréquence, intensity, duration): FITT principle Specificity: replicating characteristics of physical activity - ensures best performacne reversibility : losing progress if not training Variety: Dufferent activites, formats, and drills focusing on same goals, ensures boredom Periodisation: structures, organize training

-> devision of a training year smaller and manageable interal -> Specific attributes to be developed within a designated period of time -appropriate overload and recovery within each phase linear periodisation Depending on seasons Marcocycle: 1-4 years Pre-season: Focus on key fitness goals for competitions Mesocycle: 1-3 months Season: maintenance of training goal Microcycle: 7-14 days Post-Season: relaxation -however, don’t lose training progress-cross-training

• 3-exercise intensity can be monitored use HR based upon its relationship with oxygen uptake -Target heart rate that coincides with a given% of max oxygen uptake ↳ Training H = maximum heart rate reserve MHR-max heart rate = 220-age HRR-heart rate reserve = MHR-HR rate Karoven method Target heart rate = ((max HR-resting HR)x% Intensity]+ resting HR example ↳ herobic zone of 60-75% of max HRR should be used when designing a training program-confirming work is done at correct intensity Training rate calculated = eg: THR 75% = Hrest + 0. 75 (HR max-HR rest)= Giving THR% which is the same as 75% of VO2max · ratings of percieved exertion-Borg/OMNI/CERT Scale Borg = RPE scales, Common point Scale (6-20)· OMN1 = Similar to borg (18 point scace)· CERT = age 6-P similar to borg rating of perceived exertion (RPE)