A.1 Training

• Training


  the systematic repeated performance of structured exercise over a period of time, with a specific goal in mind
• Overtraining


  training too often or at too high an intensity over a prolonged period of time
• Overreaching


  Pushing the body beyond its limits for a short period of time to stimulate a training response (transient overtraining)
• Flexibility Training


  systematic stretching of the muscles, tendons and other connective tissues of the body, resulting in an increased range of motion
• Static Stretching


  the target muscle is stretches until mild discomfort, and held in position
• Ballistic Stretching


  a repeat pouncing motion at the point of peak stretch to force tissue beyond its normal range of motion (discouraged)
• Dynamic Stretching


  the target muscles are moved in a controlled fashion using repeated movements through their full range of motion, gradually increasing
• Proprioceptive Neuromuscular Facilitation (PNF)


  begins with static stretching follower by an isometric contraction (10 secs), followed by brief relaxation then another static stretch further than first
• Strength and resistance training

  the application of resistance against muscle contractions in order to increase the strength, size or power of skeletal muscle

  
  

  Types:

  gravity, body-weight, rubber bands, free weights, weight machines
• Circuit Training


  short time spent at many different types of exercises. High intensity

  
  

  combines resistance training and cardiovascular exercises

  
  

  no rest, short recovery
• Interval training


  Alternating periods of work with active recovery

  
  

  structured by alerting: intensity, duration, rest components, number of repetitions
• Plyometrics training


  training composed of fast, powerful, short-duration movements designed to increase the speed and force of muscle constractions

  
  

  involves rapid stretching of a muscle follower by a forceful shortening of the same muscle

  
  

  squat jumps, box jumps
• continuous training


  involves a period of exercise completed without rest. can be completed at a range of intensities

  
  

  - minimum threshold intensity to ensure aerobic adaptations
• Fartlek training


  involves a combination of interval and continuous training. Random variations in speed and intensity
• Cross-training

  training using different techniques. general improvement to performance
• Possible indicators of overtraining

  OTS: overtraining syndrom

  
  

  • sudden, unexplained decrease in performance
  • Increase in resting heart rate
  • chronic muscle soreness
  • reduced immune function: due to increase risk of upper respiratory tract infections
  • sleep disturbance
  • fatigue
  • decreased appetite
• Periodisation


  the organisation of training throughout a season
• Transition (post-season)


  - athlete should rest and relax while maintaining an acceptable level of fitness

  - don't rest completely
• Preparation (pre-season)


  - prepares athlete to maximise performance

  - 3 to 6 months

  
  

  General Preparation phase:

  - focus on basic fitness conditioning

  - more specific to skills and technique
• Competition phase

  maintain general physical condition

  volume is reduced
• Microcycle


  weekly training programme

  each microcycle has a goal
• Mesocycle


  specific training block (strength, endurance)

  a month
• Macrocycle


  training for entire year or season