WCC VCE PE: Training Programs- whats involved

Nota:

• Conduct to see what are the key areas that need to be incorperated into a training program

1. Skills Analysis
   1. Muscle used
   2. Skills performed
2. Work:rest ratio
   1. 1:5 ATP-PC Energy System
   2. 1:2-3 Anaerobic Glycolysis Energy System
   3. 1:1 Aerobic Energy System
3. Movement Patterns
   1. Forward
   2. Backwards
   3. Sideways
   4. Change in Direction
4. Fitness Components

   Nota:

   • Physical fitness is considered a measure of the body’s ability to function efficiently, effectively and without injury in work and leisure activities, to pursue recreational activities and to cope with emergency situations. 
   1. Health Related

      Nota:

      • Health-related fitness components are those that are more important to health than to athletic or sporting ability
      1. Aerobic capacity

         Nota:

         • The ability of our Cardiovascular and respiratory systems to supply oxygen to working muscles during exercise;
         1. Anaerobic capacity

            Nota:

            • the ability of the body to produce energy without using oxygen
            1. Muscular strength

               Nota:

               • the amount of force that a muscle or group of muscles can exert against resistance in a single maximal contraction 
               1. Muscular endurance

                  Nota:

                  • The ability of a muscle or muscle group to sustain repeated contractions for an extended period of time whilst resisting fatigue
                  1. Flexibility

                     Nota:

                     • The ability to move our joints through their full range of movement
                     1. Body Composition

                        Nota:

                        • the relative percentage of body fat compared to lean body mass 
   2. Skill Related

      Nota:

      • Skill-related components improve a person’s physical performance in motor skills. 
      1. Muscular Power

         Nota:

         • An explosive contraction of the muscles. A contraction with speed and force
         1. Speed

            Nota:

            • The ability to move all or part of the body as quickly as possible from one point to another
            1. Agility

               Nota:

               • the ability to change direction quickly whilst maintaing balance
               1. Coordination

                  Nota:

                  • The ability to carry out a series of movements smoothly and efficiently based on input from the senses
                  1. Balance

                     Nota:

                     • the ability to maintain body equilibrium while stationary (static) or moving (dynamic)
                     1. Reaction Time

                        Nota:

                        • the amount of time from receiving a stimulus to starting a response

1. Continuous
2. Interval
   1. Long
   2. Moderate
   3. Short
3. Fartlek
4. Circuit
5. Weight/resistance
6. Plyometrics
7. Speed
8. Swiss ball

Nota:

• SIDOF

Adjunto:

• WCC VCE PE: Training Principles

1. Specificity

   Nota:

   • Training needs to be specific to the activity you are training for. The Fitness components, Energy Systems, Muscle groups & Movement Patterns.
2. Intensity

   Nota:

   • Intensity will depend on what energy system you are focusing on. AEROBIC ZONE: 70-85% max HR ANAEROBIC ZONE: 85-100% max HR Can be measured by METS, Borgs RPE, %maxHR, talk test 
3. Duration

   Nota:

   • Can mean 2 things 1) How long a session lasts (at least 30mins for aerobic activities) 2) How long a training program goes for (12 weeks to see improvement in aerobic capacity)
4. Overload

   Nota:

   • Overload should be applied when adaptations have occurred in the athletes body. GUIDELINES only change one factor at a time Intensity change by max 2% Duration (work or rest), Load (sets/reps/weight) by max 10%
5. Frequency

   Nota:

   • To Improve: minimum of 3 sessions per week To Maintain: minimum of 2 sessions per week
6. Maintenance

   Nota:

   • To maintain ones current fitness levels, you must train at least 2 times per week
7. Diminishing returns

   Nota:

   • The closer an athlete gets to the genetic potential, the harder/slower it will be for them to improve
8. Variety

   Nota:

   • Incorporating variety into a training program will aid in the motivation of the athlete. Can be done by changing the type of activity (running>cycling), Location (treadmill>park) or who you train with.
9. Detraining