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34 Cards in this Set
- Front
- Back
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FREQUENCY |
- Number of training sessions undertaken - Dependent on Recovery Time, Intensity, Duration - Usually 3 sessions a week |
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INTENSITY |
- Refers to the level of effort within the training session - Can be measured in speed and heart rate Aerobic Training : 70-85% Anaerobic Training : 85%+ |
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DURATION |
- Refers to the length of a session - Minimum of 20 minutes - As intensity increases, duration decreases - As intensity decreases, duration increases |
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OVERLOAD |
- Refers to the rate or speed that chronic adaptations occur in the athlete - If the overload is too high, it could cause injury - 1 factor is increased by no more than 10% |
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SPECIFICITY |
Refers to the required fitness factors, muscle groups and energy systems specific to performance |
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REVERSIBILITY (DETRAINING) |
Refers to the loss of fitness when training stops for a specific amount of time |
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VARIETY |
Training needs to vary - Increase motivation and so it does not become repetitive |
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RECOVERY |
- The time in which adaptations occur - At least one day recovery |
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PERIODISATION |
Divides the season into specific phases that aim to have the athlete 'peak' at the competitive stage |
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Stages of Periodisation |
Off-Season Pre-Season In-Season |
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PERIODISATION (Off-Season) |
-Build muscle -Maintain aerobic fitness -Recovery (ie. surgery) |
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PERIODISATION (Pre-Season) |
- Aerobic Running - Build on Aerobic Base (↑OBLA, ↑VO2) - Skill Based Training - HIT Training (High Intensity Training) - Training becomes more game-like |
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PERIODISATION (In-Season) |
- 3 main sessions a week - Game like intensity to increase match fitness |
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TRAINING METHODS |
Continuous Training Lactate Threshold Training Lactate Tolerance Training Interval Training Fartlek Training Pylometrics Circuit Training Flexibility Training Resistance Training |
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Continuous Training |
- Sub-maximal effort for an extended period of time - Good for pre-season training to build an aerobic base |
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Lactate Threshold Training |
- Aims to increase the OBLA of an athlete - Athlete can work at a higher intensity without excessive lactate build-up - Athletes work just below their OBLA |
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Lactate Tolerance Training |
- Muscle adapts to deal with acidity, and maintain performance ↑Forceful contractions, ↓Mistakes |
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Interval Training |
- Periods of work spaced by periods of rest - Work:Rest is manipulated to target specific energy systems - Recovery between runs delays the effects of fatigue - 5 secs sprint with a 30secs recovery is a 1:6 (work:rest ratio) |
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Types of Interval Training |
Long Interval Training Intermediate Interval Training Short Interval Training |
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Long Interval Training |
1:1 Testing Aerobic |
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Intermediate Interval Training |
1:2/1:3 Testing Lactate |
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Short Interval Training |
1:3/1:6 Testing ATP-CP |
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Fartlek Training |
- Speed Variation - Continuous activity broken up into efforts of speed - Combo of continuous and speed - Acts to mimic game scenarios |
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Pylometrics |
- Training which uses body weight and gravity - Muscle improves its force potential |
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Circuit Training |
- Uses a series of stations to work a variety of FF, ES and MG -Usually is completed by many athletes at once -Fixed Load; All athletes complete the same workload (ex. 55 pushups) -Fixed Time; Athletes complete as much work as possible (ex. Max pushups in 1 min) |
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Flexibility Training |
Full ROM is tested Important to prevent muscle shortening Prevents injury, improves biomechanics |
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Types of Flexibility Training |
Passive Stretching Active Stretching PNF (Proprioceptive-neuro Muscular Facilitation) |
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Passive Stretching |
- Done without movement - Good for post-match (Eg. Sit and Reach - Held) |
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Active Stretching |
- Done with movement - Good for pre-event as it simulates game actions - Allows muscles to contract and lengthen (Eg. Lunge) |
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PNF Stretching (Proprioceptive Neuro Muscular Facilitation) |
- Improves ROM and Flexibility Static stretch followed by an isometric contraction against a resistance. Followed by another static stretch which should see flexibility improvements |
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Resistance (Weight) Training |
- Body is under stress as it works against gravity - Aims to develop muscular strength and improve aerobic capacity |
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Strength Training |
% of 1RM - 80-90% Reps per set - 6-8 Sets per session - 4-7 Speed - 60-100% Rest between sets - 2-6 minutes Frequency - 3-4 times/week |
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Power Training |
% of 1RM - 70-90% Reps per set - 4-10 Sets per session - 3-5 Speed - 90-100% Rest between sets - 2-6 minutes Frequency - 3-4 times/week |
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Endurance Training |
% of 1RM - 40-60% Reps per set - 15-50 Sets per session - 2-4 Speed - 60-80% Rest between sets - 1-2 minutes Frequency - 3-8 times/week |
