Zusammenfassung der Ressource
Long term Physiological Prep
- Periodisation
Anmerkungen:
- Periodisaton= splitting training into periods ain order to focus better ion specific objectives
- Periodisation is an organised
approach to training that
involved progressive cycling of
various aspect s
- Macrocycle=the entire
period
- Each macrocycle is
split into mesocycles
- Each mesocycle
is split into
microcycles
- Most players season is no longer then 8
or 9 months followed by 6 weeks rest
- Dependent on sport
and objective
- The growing trend is a
continuous macrocycle with
an infinite number of
mesocycle
- Specific
objective in each
mesocycle
- Aerobic and Anaerobic
training
- Aerobic and
anaerobic refer
to the energy
systems used
- All 3 energy systems are
continuioslly in use
producing ate for the
working body but only 1
will be dominant
depending on intensity
and duration
- Aerobic Training
Anmerkungen:
- Energy produced with oxygen present
Aerobic energy system
- Aerobic Training is a zone
where other methods of
training can be performed
- Training is undertaken to
make us more efficient
when using either energy
system
- Also to target the intensity at
when we come anaerobically
dependent
- Marathon runner will have
to think about where they
will be getting the energy
from to burn the oxygen
- Either from fat or
glycogen stores
- Only have 90
minutes of glucose
in our body
- Need to try and Maximise fat use and
minimise glycogen use
- Hitting the wall is known as
when you have come very
wall to depleting your
glycogen stores
- Athlete will have to train to
encourage their body to adapt
and work aerobically at a higher
intensity
- Associate aerobic
execerise with low to
medium intensity
- Likely adaptations
to aerobic training
- This depends on the
frequency and the
intensity
- Increase
SV
- Increase in delivery of O2
to muscles and removal of
waste products
- Increased
vascularisation
- Cardiac
Hypertrophy
- Increase vo2 max
- Increase Mitochondria
- increase in energy production rate
- Decrease in body fat
- Bradycardia
- Increase capacity to utilise tolerate
and transport lactic acid
- Anaerobic
Training
Anmerkungen:
- Energy produced with insufficient oxygen
ATP-PC and Lactic acid system
- You undertake
anaerobic training
when the intensity
of training is too
high for the body
to satisfy
aerobically
- Reach anaerobic threshold
when the production of lactic
acid begins to exceed the
body's ability to break it down
- Glucose is used as fuel
derived from muscle
glycogen stores.
- Likely
adaptations
to anaerobic
training
- Increase the body
efficiency at
utilisng lactic acid
- increase body
capacity to
transport lactic
acid
- Increase body ability to
tolerate levels of lactic
acid
- Physical effects
- Increased thickness
of ventricular
myocardium
- Increase SV
- Myofibril
hypertrophy
- Increase muscle mass
- Methods of training
- Continuous
- Constant work rate
- Long duration
- low-medium intensity
- Aerobic benefits
- Ultimately improve
aerobic fitness
- Interval
- Work to rest ratio W:R
- Specific intensity and duration
- Aerobic and
anaerobic
benefits
- Plyometric
- Stress body ability
to work explosively
- Develops power
coordination and
balance
- Max intensity
short duration
- More fibres
will be
recruited
- Susceptible
to DOMS
- Weight, circuit resistance
- Different
exercises
performed in
sequences
- Fixed load and
individual circuits
- Fixed and free weights
- Intensity and
duration
manipulated
- Fartlek
- Long duration
various
intensities and
terrains
- Suitable for games players
- Trains multiple
energy systems
and muscle fibre
types
- Encourages
active
recovery
- Speed
- Muscle fibres recruited
- stimulated to
contract at faster
rate
- SAQ
- High intensity
- Trains
neuromuscular
system
- Explosive movements
done in short bursts
- Improves coordination
- Ladder training
- Core stability
- Target of training
rather than type
- Targeted with interval
circuits and resistance
training
- Anaerobic
benefits