Training Programs

• What is Activity Analysis?

  Analysis done to improve performance
• What 4 components are analysed?

  Physical

  Mental

  Technical

  Tactical
• Main type of Data received?

  Movement patterns

  Skill frequency

  Heart Rate

  Work to Rest ratio
• What can be assumed from data received?

  • Main muscle groups used
  • Energy systems
  • Intensity of work
  • Fitness components
• How can data be collected?

  • Viewing
  • Viewing + Stat recording
  • Heart Rate Monitors
  • Recording/filming
  • GPS
  • Apps & Aerial Cameras
• Advantage and Disadvantage of Direct Viewing?

  ADV:

  • Immediate changes can be made
  • Easier to see fatigue

  DISADV:

  • Subjective opinions
  • Heavy reliance on memory
• Advantage and Disadvantage of Direct Viewing + Stat Recording?

  ADV:

  • Data is stored
  • Can discuss data with players

  DISADV:

  • Can't view & record at the same time (Labour intensive)
  • Guessing what happens if you can't see
• Advantage and Disadvantage of Digital Recording?

  ADV:

  • Readily downloadable data
  • Data can be manipulated (eg: Paused, rewind)

  DISADV:

  • Expensive
• Advantage and Disadvantage of HR Monitors?

  ADV:

  • Generally unobtrusive to performance
  • Accurate depiction of players intensity

  DISADV:

  • May have delays in "Real Time" signals
  • May have interference with other tech signals
• Advantage and Disadvantage of GPS?

  ADV:

  • Movement patterns + intensity shown
  • Can be used in field (no laboratory required?)

  DISADV:

  • Don't know the context of data
• Advantage and Disadvantage of Ariel cameras?

  ADV:

  • Full Visibility

  DISADV:

  • Very expensive
  • Requires lots of ppl to control
• Aerobic Power + Factors?

  Max rate of energy produced aerobically

  • Respiratory/Cardiovascular health
  • Age
  • Gender
  • Fiber Type
• Muscular Endurance + Factors?

  Ability of muscle/muscle groups to perform repeated contractions OR maintain an isometric contraction for a long time

  • Lactate Tolerance
  • Fiber Type
  • Sex (men have higher aerobic capacity)
• Flexibility + Factors?

  
  

  Capacity of a joint to move through its full ROM.

  Static -> Hold the max ROM

  Dynamic -> Move through full ROM

  • Joint structure (knee < shoulder)
  • Skin resistance (tight or loose)
  • Muscle Temp
  • Somatotype (body type)
  • Sex (females generally participate in sports needing flexibility)
  • Age (bones grow faster than connective tissue)
• Body Composition + Factors?

  Relative proportion of muscle, fat, bone.

  • Age (muscle mass decreases as u get older)
  • Genetics
  • Sex (men more obese)
  • Diet
• Muscular Strength and Muscular Power + Factors?

  Strength -> Max force generated from a muscle/muscle group in 1 rep max effort

  Power -> Max force produced in minimum time by a muscle/muscle group

  
  

  • Age (muscle mass decreases as age increases (peak ~25))
  • Joint angle (optimal angle for strength)
  • Cross sectional Area (proportional)
  • Fiber type (fast twitch better
  • Contraction Speed (Slower has more force)
  • Sex (men, high muscle mass, high cross sectional area)
  • Muscle fiber length (Longer = increased)
• Order of process to improve performance?

  1. Activity Analysis (requirements of the sport)
  2. Physical Readiness Questionnaire (PAR-Q) and Informed Consent
  3. Pre-Test to find strengths & weaknesses
  4. Write a training program
• Fitness test to test Muscular Endurance?

  • 60-second Pushup test
  • 30-second Sit-up test
  • Flexed Arm Hang test
  • Wall Sit
• Fitness test to test Muscular Power?

  • Vertical Jump
  • Standing Long Jump
  • Seated Basketball Throw
• Fitness test to test Muscular Strength?

  1RM Bench/squat/leg press

  1RM Grip Dynamometer
• Fitness test to test Aerobic Power?

  20m Shuttle Run Test (Beep Test)

  VO2 Max Treadmill Test

  12 Minute Cooper Run Test
• Fitness test to test Speed?

  20m Sprint

  50m Sprint
• Fitness test to test Agility?

  Illinois Agility Test

  Semo Agility Test
• Fitness test to test Anaerobic Capacity?

  Phosphate Recovery Test

  30-second Wingate Test (on a bike)
• Fitness test to test Body Composition?

  BMI

  Skinfold Measurements
• Fitness test to test Flexibility?

  Sit-and-reach Test (Trunk Flexion)

  Shoulder Rotation Test

  Ankle extension/dorsiflexion test
• All Fitness Components?

  Muscular Power

  Muscular Strength

  Muscular Endurance

  Aerobic Power

  Anaerobic Capacity

  Flexibility

  Balance

  Coordination

  Reaction Time

  Body Composition

  Agility

  Speed
• Speed and Agility + Factors?

  Speed -> Ability to move the body/body part from one point to another point as fast as possible

  Agility -> Ability to change direction with maximum speed/control

  
  

  • Reaction Time
  • Muscle Fiber Type (fast twitch)
  • Sex (males have higher muscle mass, thus ability to create force)
  • Age (muscle mass decreases as age increases)
• Reaction Time + Factors?

  Time taken to respond to external stimuli

  
  

  • Intensity of Cue
  • Number of options
  • Sex
• Balance + Factors?

  Ability to resist change to Equilibrium while performing actions

  
  

  • Base of Support (bigger)
  • COG (low)
• Coordination + Factors?

  Move the multiple body parts smoothly and efficiently

  
  

  • Vision and Hearing
  • Stage of Learning
• Anaerobic Capacity + Factors?

  Amount of energy produced from the anaerobic systems

  • Sex (men, high muscle mass, high cp stores, increased ability to work anaerobically)
  • Age (Peak around 30 years)
  • Lactate Tolerance
• Training Principle - Progressive Overload?

  • Only change 1 variable by 2-10%
  • Only change after 6 weeks
• Training Principle - Overtraining?

  • More rest periods after Anaerobic training/intense training
  • Need to still hit 3-4 sessions a week