pdhpe

• Specificity


  Implies that the effects of a training program will be specifically related to which the program is conducted. The activities selected for training should be similar to those used in the game.
• Progressive Overload


  Gains in fitness (adaptations) will occur only when the training load is greater than normal and is progressively increased as improvements in fitness occur.

  
• Variety


  Training sessions need variety as using the same training techniques eventually will not be productive as repetition with creativity leads to boredom.
• Reversibility


  The effects of training are reversible, so lack of training can reverse the effects of improved levels of fitness.
• Warm up


  The purpose of the warm up is to reduce the risk of injury, increase body temperature and enzyme activity to promote faster and powerful muscle contractions while mentally preparing the athlete and stimulating cardio-respiratory system.
• Cool down


  Purpose of a cool down is to minimise the muscle stiffness and soreness from training. The cool-down is the period that follows the training session and is the reverse of the warm-up
• Warm up examples


  •general aerobic activity (gross motor) such as jogging to raise body temperature

  •specific flexibility exercises to increase the range of motion of joints and to prevent muscle tears

  •callisthenics, such as push-ups, star jumps and sit-ups to increase blood flow to the working muscles

  •skill rehearsal — that is, performing movements or skills that will be repeated in the game (for example, sidesteps, swerves, dribbling or passing the ball).
• Cool down examples


  •aerobic work, (for example, jogging), which gradually decreases in intensity and allows the body temperature to return to normal

  •the stretching of muscle groups used extensively during the training session (for example, leg muscles).

  •The cool-down helps to disperse and metabolise lactic acid concentration and to replenish the body's energy stores. It is an essential component of aerobic, strength and flexibility programs.
• Training Thresholds


  Refers to the lowest level at which we can work an still make some fitness gains.

  Aerobic threshold- refers to the level of exercise intensity that is sufficient to cause a training effect.

  Anaerobic threshold- the level of intensity in physical activity where the accumulation of lactic acid in the blood increases very quickly.
• Physiological Adaptations in Response to Training


  • resting heart rate
  • stroke volume and cardiac output
  • oxygen uptake and lung capacity
  • haemoglobin level
  • muscle hypertrophy
  • effect on fast/slow twitch muscle fibres
• Adaptation


  A long-term physiological change in response to training loads that allows the body to meet new demands
• Aerobic threshold


  70% MHR
• Anaerobic threshold


  85% MHR
• Training decreases resting heart rate


  Trained athletes generally have a lower resting heart rate than untrained athletes
• Stroke volume


  The amount of blood ejected by the left ventricle during a contraction (measured in mL/beat)
• Training causes the size of the heart to increase


  The ventricle walls become thicker and therefore stronger
• There is more blood in circulation following training


  As a consequence of an increase in blood plasma volume
• Stroke volume for trained and untrained individuals is different at rest, during sub-maximal activity and during maximal activity
• Cardiac Output


  Cardiac output = heart rate x stroke volume
• During rest and sub-maximal workloads, the cardiac output for trained and untrained individuals is very similar
• During maximal exercise


  The greater stroke volume will lead to an increase in cardiac output
• Oxygen Uptake


  The most significant improvements in response to aerobic training are in oxygen uptake (VO2)
• Maximal oxygen uptake (VO2 max)


  The best indicator of cardiorespiratory endurance because it indicates the maximal amount of oxygen that muscles can absorb and use at that level of work
• Reasons for increase in oxygen uptake


  • Increased cardiac output and the body's ability to extract more oxygen from the muscles during exercise
  • Increased volume of air that can be inhaled and exhaled
  • Increased red blood cells and haemoglobin levels
  • Myoglobin levels increase
• VO2 Max


  A measure of the maximum volume of oxygen (O2) your body can process when you are exercising
• In general, lung volume and capacity changes very little with training
• Haemoglobin


  The protein found within blood cells that binds to oxygen and transports it around the body
• General endurance training programs increase haemoglobin levels 20 percent
• Women tend to have slightly lower levels of haemoglobin than males
• Muscle hypertrophy


  An increase in the size of the muscle cross-sectional area because of an increase in myofibrils
• Slow twitch muscle fibres


  Contract slowly and release energy gradually as required by the body during steady-state activity such as jogging, cycling and endurance swimming
• Slow twitch muscle fibres


  • Efficient in using oxygen to generate energy (ATP), making them resistant to fatigue but unable to produce the power of fast-twitch fibres
  • Contain a large number of capillaries and produce a large amount of ATP slowly
• Training to enhance slow twitch fibres


  1. Participation in endurance type activities which encourage the creation of capillaries inside the muscle cells

  2. This allows a greater transfer of oxygen into these muscles when they are working
• Adaptations to slow twitch fibres


  • hypertrophy of slow-twitch muscle fibres
  • increased capillary supply to muscle fibres, improving gaseous exchange & movement of nutrients and waste products
  • increased number and size of mitochondria (energy factory of cells) enabling more efficient energy production
  • significant increase in myoglobin content (transports oxygen from the cell membrane to mitochondria)
• Fast twitch muscle fibres


  Contract quickly and release energy rapidly however, they fatigue rapidly due to anaerobic metabolism providing the energy
• Adaptations to fast twitch fibres


  • increase and efficiency of ATP/PC supply
  • increased glycolytic enzymes which improve functioning of the cell
  • hypertrophy of muscle fibres
  • increased tolerance of lactic acid, allowing performance to be sustained for longer periods
  • muscle contractions can be made more forcefully and quickly as there are a greater volume of fast-twitch fibres
• Training to enhance fast twitch fibres


  Activities that train the anaerobic energy pathways e.g. anaerobic interval training and resistance training that targets power
• An individual who has completed an anaerobic sprint training program would experience greater muscle hypertrophy and function of fast twitch muscle fibres
• Aerobic training


  Leads to adaptations to the cardiovascular system and slow twitch muscle fibres
• Specificity


  The effects of a training program will be directly related to the manner in which the program is conducted