Long term Physiological Prep

Annotations:

• Periodisaton= splitting training into periods ain order to focus better ion specific objectives 

1. Periodisation is an organised approach to training that involved progressive cycling of various aspect s
2. Macrocycle=the entire period
   1. Each macrocycle is split into mesocycles
   2. Each mesocycle is split into microcycles
3. Most players season is no longer then 8 or 9 months followed by 6 weeks rest
4. Dependent on sport and objective
5. The growing trend is a continuous macrocycle with an infinite number of mesocycle
   1. Specific objective in each mesocycle

1. Aerobic and anaerobic refer to the energy systems used
   1. 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
2. Aerobic Training

   Annotations:

   • Energy produced with oxygen present Aerobic energy system
   1. Aerobic Training is a zone where other methods of training can be performed
   2. Training is undertaken to make us more efficient when using either energy system
      1. Also to target the intensity at when we come anaerobically dependent
   3. Marathon runner will have to think about where they will be getting the energy from to burn the oxygen
      1. Either from fat or glycogen stores
      2. Only have 90 minutes of glucose in our body
         1. Need to try and Maximise fat use and minimise glycogen use
      3. Hitting the wall is known as when you have come very wall to depleting your glycogen stores
         1. Athlete will have to train to encourage their body to adapt and work aerobically at a higher intensity
   4. Associate aerobic execerise with low to medium intensity
   5. Likely adaptations to aerobic training
      1. This depends on the frequency and the intensity
      2. Increase SV
         1. Increase in delivery of O2 to muscles and removal of waste products
      3. Increased vascularisation
      4. Cardiac Hypertrophy
      5. Increase vo2 max
      6. Increase Mitochondria
         1. increase in energy production rate
      7. Decrease in body fat
      8. Bradycardia
      9. Increase capacity to utilise tolerate and transport lactic acid
3. Anaerobic Training

   Annotations:

   • Energy produced with insufficient oxygen  ATP-PC and Lactic acid system
   1. You undertake anaerobic training when the intensity of training is too high for the body to satisfy aerobically
   2. Reach anaerobic threshold when the production of lactic acid begins to exceed the body's ability to break it down
   3. Glucose is used as fuel derived from muscle glycogen stores.
   4. Likely adaptations to anaerobic training
      1. Increase the body efficiency at utilisng lactic acid
      2. increase body capacity to transport lactic acid
      3. Increase body ability to tolerate levels of lactic acid
      4. Physical effects
         1. Increased thickness of ventricular myocardium
         2. Increase SV
         3. Myofibril hypertrophy
         4. Increase muscle mass

1. Continuous
   1. Constant work rate
   2. Long duration
   3. low-medium intensity
   4. Aerobic benefits
   5. Ultimately improve aerobic fitness
2. Interval
   1. Work to rest ratio W:R
   2. Specific intensity and duration
   3. Aerobic and anaerobic benefits
3. Plyometric
   1. Stress body ability to work explosively
   2. Develops power coordination and balance
   3. Max intensity short duration
   4. More fibres will be recruited
   5. Susceptible to DOMS
4. Weight, circuit resistance
   1. Different exercises performed in sequences
   2. Fixed load and individual circuits
   3. Fixed and free weights
   4. Intensity and duration manipulated
5. Fartlek
   1. Long duration various intensities and terrains
   2. Suitable for games players
   3. Trains multiple energy systems and muscle fibre types
   4. Encourages active recovery
6. Speed
   1. Muscle fibres recruited
      1. stimulated to contract at faster rate
7. SAQ
   1. High intensity
   2. Trains neuromuscular system
   3. Explosive movements done in short bursts
   4. Improves coordination
   5. Ladder training
8. Core stability
   1. Target of training rather than type
   2. Targeted with interval circuits and resistance training
   3. Anaerobic benefits