Physical Training

• Principles of Training:

  Specificity

  Progressive

  Overload

  Reversibility

  Tedium
• Specificity (S):

  Training must be relevant to the individual and their sport. This is achieved by tailored training specifically for the sport or the position that the individual plays, the muscle groups they use the most, or the dominant energy system of the athlete.
• Progressive Overload (PO)

  Training frequency, intensity, time or type (FITT) must be increased over the training period to ensure the body is pushed beyond its normal rhythm. Increase must be gradual so that the athlete avoids a plateau in performance or injury.
• Reversibility (R):

  Systems reverse or de-adapt if training stops or is significantly reduced or injury prevents training from taking place. It is essential to avoid breaks in training to maintain the motivation of the athlete.
• Tedium (T):

  Athletes need variety in their training to prevent boredom but also some types of overuse injuries such as strains or stress fractures. The principle of tedium is applied when a trainer builds variety into the training by changing the training method.
• FITT (Frequency Intensity Time Type):

  Frequency is increased by training a greater number of times each week. Intensity is increased by lifting a greater resistance or by training at a higher percentage of maxHR. Time can be manipulated by training for longer, reducing recovery times or completing a greater number of reps. Type of training is manipulated by offering a variety of training types and experiences to the athlete by combining training methods.
• Training thresholds and calculating intensity:

  MaxHR = 220 - age.

  • Lower training threshold of the aerobic zone = 60% of maxHR.
  • Upper training threshold of the aerobic zone = 80% of maxHR.
  • Lower training threshold of the anaerobic zone = 80% of maxHR.
  • Upper training threshold of the anaerobic zone = 90% maxHR.
• Warm up:

  • Pulse Raiser - Will increase deep muscle temperature, loosen joints and increase respiratory and cardiac rates. SV increases allowing for more oxygen delivery to working muscles.
  • Stretching - Increase the range of motion at joints, increase the extensibility of the muscle and helps reduce risk of soft tissue injuries such as sprains and strains.
  • Sport Specific Activities - Causes increased coordination of antagonistic pairs of muscles, increased feeling of confidence and increased coordination between players in team sports.
• Cool down:

  Light Jog - Allows for respiratory and cardiac levels to gradually reduce. Core muscle temperature is maintained while capillaries are flushed with oxygenated blood. Lactic acid is removed.

  Stretching - Typically held for 30s. As muscle stretches blood flow is increased allowing for faster recovery. Muscles are better prepared for the next training session and soreness and pain is reduced.

  Refuelling - Consuming carbohydrates, proteins, and fluids within two hours post-exercise allows for optimal recovery.
• Continuous training:

  • Develops cardiovascular fitness.
  • A minimum of 20 minutes sub-maximal work.
  • Target HR between 60%-80% maxHR.
  • Swimming, running, cycling, walking.
  • Some participants find longer training sessions boring.
• Fartlek training:

  • Used by games players.
  • Continuous form of training.
  • Changes in speed, incline, terrain to provide changes in intensity.
  • Aerobic and anaerobic work can be done.
  • Some urban areas have little variety of incline and terrain.
• Interval training:

  • Develops strength, speed, muscular endurance.
  • Periods of intense work with timed rest.
  • Wide variety of fitness types can be developed.
  • Structured in reps and sets.
  • Intensity is measured by % of maxHR.
  • Maximal nature of intervals can be too challenging for some participants.
• Weight training:

  • Develops strength and muscular endurance.
  • Interval form of training.
  • Intensity is measured in % 1 REP MAX - maximum lift is the most a person can lift at one time.
  • Time is structured in reps and sets with specific timings for recovery.
  • To develop strength, heavy loads (above 70%) are used and low reps (4-8)
  • To develop muscular endurance, low loads (below 70%) and high reps (12-15) are used.
  • Many performers use poor technique while striving for an even heavier weight.
• Plyometric training:

  • Develops power.
  • High intensity exercise involving explosive movements.
  • Muscle is lengthened then rapidly shortened to develop explosive capability of the muscle.
  • Suitable for well-trained athletes.
  • Very effective for developing power.
  • Can cause injury of athlete is not in excellent condition.
• Flexibility training:

  • Develops flexibility.
  • Essential for all athletes in all sports and activities.
  • Static stretching can be carried out when a performer holds a stretch, time is measured by length of hold and recovery period between holds.
  • Intensity is measured as a percentage of range of motion.
  • Underused by many athletes.
• Circuit training:

  • Develops muscular endurance, strength, cardiovascular fitness.
  • Interval form of training.
  • Stations are set out that train one or more components of fitness.
  • Performer moves from one station to the next with exercise periods and rest periods.
  • Circuits can be designed so that they are sport-specific.
• Exercise classes:

  • Yoga, pilates, body pump, spinning.
  • Very popular exercise formats.
  • Outstanding for developing core strength and whole body conditioning.
  • Spinning develops cardiovascular fitness and muscular endurance.
  • Group format helps motivate participants to work harder.
  • Can be costly and carried reputation of a non-serious training method.
• High altitude training:

  Has the effect of increasing the number of red blood cells in an athlete so is used by many elite athletes that take part in aerobic sporting events.

  • Athlete spends 2 weeks training and living at altitude prior to the sporting event. Not able to train as high a intensity than at sea level. May suffer from insomnia that would impact recovery.
  • Athletes can train at their usual low altitude and sleep at a high altitude in a hypoxic chamber which mimics the effect of being at high altitude and results in increase of red blood cells.
• Pre-season preparation:

  August - September:

  • Focus on cardiovascular fitness and development of strength.
• Competition season:

  October - March:

  • Focus on skill, tactics, flexibility, and recovery from competitions
• Post-Season:

  • Focus on rest and recovery while maintaining cardiovascular fitness.
• Golden rules of staying safe in sport:

  • Always warm up before participation and always cool down afterwards.
  • Avoid over training by applying the principle of tedium.
  • Always wear the appropriate clothing and footwear for the specific activity.
  • Tape or brace parts of the body susceptible to injury.
  • Complete stretches as part of your war up but do not over-stretch.
  • Employ correct technique at all times, such as correct technique when weight lifting.
  • Take plenty of rest between high intensity sessions.
• Performance-enhancing drugs:

  • Anabolic steroids - Illegal drugs used to cheat for the past 50 years. Usually used as training drug. May cause heart disease.
  • Erythropoietin peptide hormones - Causes the body to make more RBC. Athletes use to increase cardiovascular fitness. Difficult too detect in tests.
  • Blood doping - Removing blood and re-transfusing it weeks later after lost red blood cells have been replaced. Increases RBC but risk of infection.
  • Diuretics - Body produces more urine. Used to mask the presence of other drugs. Illegal and can lead to severe dehydration.
• Reasons why an athlete may use performance enhancing drugs:

  • Increased chance of winning.
  • To become famous.
  • To become wealthy.
  • Because everyone else is doing it.
• Negative effects of performance enhancing drugs:

  • Health risks for the athlete.
  • Ruins the reputation of the athlete.
  • Athlete can be fined or banned from competing in the sport.
  • Athlete loses all credibility even after they return from a ban.