Preparation and training methods

• Sub max tests:

  • Functional thresholds
  • Lactate threshold
• Maximal aerobic fitness tests:

  • gas analysis
  • multi-stage fitness test
  • step tests
  • yo-yo test
  • Cooper 12 minute run
• Anaerobic capacity tests:

  • Wingate test
  • MAOD
  • RAST
  • Cunningham and Falkner
• Anaerobic power:

  • Jump tests
  • Agility tests
  • Magaria-Kalaman
• Maximum speed:

  • Sprint tests
• Exercise economy:

  • Gas analysis
• Maximal aerobic fitness - the maximal about of oxygen that can be used during intense exercise, measure by VO2 max
• Exercise economy - quantity of oxygen or energy required to move at a given speed/velocity or generate a specific amount of power.
• Submaximal aerobic fitness - ability to transport and utilise oxygen for a prolonged period of time, up to but never exceeding 85% of MHR.
• VO2 max - highest rate of oxygen consumption attainable during maximal or exhaustive exercise
• Localised muscular endurance - ability of certain muscles or muscle groups to perform repeated contraction against a sub maximal resistance
• Agility - ability to quickly and precisely move/change direction without losing balance or time
• Co-ordination - ability to move 2 or more body parts under control, smoothly and efficiently
• Reaction time - time between presentation of a stimulus and the initiation of the muscular response to that stimulus
• Balance - ability to retain centre of mass over base of support
• Flexibility - range of movement available at a joint
• Power - ability to exert a maximal force in as short a time as possible. Power = strength x speed
• Speed - maximum rate at which a performer is able to cover a distance or perform a movement in a chosen period of time. Speed = distance/time
• Strength - maximal force produced in muscle you can apply against a load or during a contraction
• Maximal strength - greatest amount of force a muscle can voluntarily produce during a single maximal contraction
• Anaerobic capacity - total amount of energy obtainable from anaerobic energy systems in a single bout of exercise
• Principles of training:

  • Specificity
  • FITT
  • Reversibility
  • Progressive overload
  • Individual needs
  • Overtraining
• Karvonen's formula: Max HR - RHR = ... ... x % intensity + RHR = training HR in bpm
• Macrocycle - whole training year, divided into preparatory, competition and transition phase
• Preparatory phase - Part 1: general conditioning, high volume, low intensity to develop an endurance base. Part 2: competition specific training - intensity gets progressively higher than in part 1 with increased focus on speed and strength training
• Competition phase - aims are to maintain fitness and conditioning and focus on 'in season' competition skills, tactics and strategies. The volume of training decreases, but intensity increases - link to specificity
• Transition phase - the main transition period is after the competition phase (off season) and athletes utilise cross training methods at a lower intensity to maintain a level of conditioning
• Mesocycle - macrocycle is broken down into various mesocycles - depending on activity and length of season. Focussed on specific areas
• Microcycle - each mesocycle is broken down into a weekly microcycle. Led by aim of mesocycle but can focus on +/- in performance.
• Aerobic methods of training:

  • Cross - recovery, maintain conditioning, may need extra equipment
  • Fartlex - speed play, aerobic fitness, muscular endurance, mimic game intensity
  • Interval - rest intervals, W:R ratio can be adapted, can lead to early fatigue
  • Circuits - different stations, simple exercises, time efficient, full body, can be too generic
  • Continuous - low-moderate sustained intensity, aerobic system developed, minimal equipment, non sports specific
• Anaerobic methods:

  • Resistance - improve speed, reduced ROM of leg action
  • Assisted - run faster than normal, downhill, increases speed of neural pathways, not 'normal' running action
  • Free weights - muscular hypertrophy, sports specific, may need a spotter to reduce injury risk
  • SAQ - ladder drills, sport specific, equipment
  • Functional stability - recovery, mobility, develops proprioception, balance, does not develop whole body strength
  • Plyometrics - explosive, sports specific, risk of injury, longer recovery time
  • Interval - high intensity then rest, easy to manipulate, fatigue quickly
• Flexibility:

  • Static - holding in fixed position, beneficial post exercise, do not mimic sports actions
  • Dynamic - active movements, sports specific movements, less effective in increasing ROM
  • Ballistic - rapid bouncing movement using momentum to go beyond normal ROM, sports specific, increased risk of injury
  • PNF - partner assisted, increases ROM, need a partner and can decrease muscle strength
• Effects of altitude - Partial pressure means there is a lower diffusion rate of O2 to the lungs and blood cells. The body tries to adapt to and compensate through acclimatisation. The kidneys send Erythropoietin (EPO) to the bone marrow where more red blood cells (RBCs) are produced. This in turn, leads to a greater O2 carrying capacity with the potential improvements in aerobic performance.
• Adaptations of altitude:

  • Increase in RBCs
  • Capillarisation
  • Increase maximum Q
  • Better strength and efficiency of respiratory muscles
  • Increase in mitochondrial density
  • Improved aerobic performance
• Altitude training:

  • One long training block - 4-6 weeks and a shorter block of 2-3 weeks
  • Short-term symptoms - increased HR and BR, dizziness
  • Full intensity in second week and continues til returning to sea level
  • Stimulates production of haemoglobin and bigger increases in myoglobin, mitochondria and oxidative enzymes
  • On return, increased VO2 max, enhanced aerobic performance
  • Compete within 2-14 days for optimum effect
  • Live high - train high, live high - train low, live low - train high, live low - train low
• Hypobaric chambers - low-oxygen environments to simulate altitude training. Live in the chamber but train outside it. Effect of elevating EPO, RBC levels, myoglobin and mitochondria similar to altitude training.
• Humidity - increase in core body temperature- hyperthermia - air is saturated with moisture, slowing evaporation of sweat from the skin. Body cools more slowly/core temp increases.

  Dehydration - reduction in blood plasma leads to increased viscosity. Reduces O2 transportation to muscles. Increase in body temp leads to a decrease in muscular endurance levels.
• Heat - excessive over-heating, thermoregulation issues, increased perspiration, dehydration, heat stroke. This can lead to a decrease in muscular power output affecting all relevant components of fitness and a decrease in performance.

  Acclimatisation has been found to increase plasma volume, increase rate of sweating, lower functional heart rate

  Nutritional strategies - regular hydration, electrolyte solutions and energy store replacement
• Prevention of injuries:

  • Muscle balance
  • Protective equipment
  • Technique
  • Conditioning
  • Managing risks