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241 Cards in this Set
- Front
- Back
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Power |
Maximum force exerted in the least amount of time |
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Work = |
Force x distance/time |
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Origin of plyometrics |
- Early publications in Russia (later 60s/eearly 70s) |
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Plyometrics definition |
- Latin origin - Plio (more) + metric (measures) = plyometrics (measurable increases) |
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Plyometrics and muscle activity |
- max amount of tension in a muscle in the shortest amount of time - muscles possess ability to impart dynamic activity to the body (store and release energy to allow for powerful movement) |
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Stretch shortening cycle (SSC) |
- employs both the energy storage of the series elastic component (mechanical) and stimulation of the stretch reflex (neurophysiological) to facilitate maximal increase in muscle recruitment over a minimal amount of time. |
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3 phases of stretch shortening cycle |
- Eccentric - Amorization |
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__________ is vital to muscle recruitment and activity resulting from the SSC |
A fast rate of musculotendinous |
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A - Eccentric |
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Mechanical Model |
- Elastic energy in musculotendinous units are increased with a rapid stretch (eccentric muscle action) and then briefly stored |
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What happens if a concentric muscle action does not immediately follow the eccentric muscle action? |
- The stored energy is released as heat |
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Series elastic component (SEC) |
- When stretched, stores elastic energy that increases the force produced |
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Contractile component (CC) [i.e., actin, myosin, and crossbridges] |
- The primary source of muscle force during concentric muscle action |
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Parallel elastic component (PEC) [i.e., epimysium, perimysium, endomysium, and sarcolemma) |
- Exerts a passive force with unstimulated muscle stretch |
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Mechanical model diagram |
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Neurophysiological model |
- Potentiation of the concentric muscle action by use of the stretch reflex |
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Potentiation |
- Change in force-velocity characteristics of the muscle's contractile components caused by stretch |
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Stretch reflex |
- The body's involuntary response to an external stimulus that stretches the muscle
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How is the stretch reflex stimulated? |
- Due to muscle spindles being stimulated |
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What happens when the stretch reflex is stimulated? |
- Sends input to the spinal cord via Type Ia afferent nerve fibres |
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What causes a reflexive muscle action? |
- Type Ia afferent nerve fibres synapse with the alpha motor neurons in the spinal cord |
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How does the neurophysiological model dampen GTO inhibition? |
- Spindles are faster than the GTO in response |
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Neurophysiological model diagram |
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Stretch shortening cycle summary table |
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Phases of plyometrics |
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Where does plyometrics fall on the strength/speed continuum? |
- Speed-strength |
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2 planes of plyometrics |
- Horizontal (Jumps for distance) - Vertical (Jumps for height) |
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2 types of response jumps |
- Jumps one at a time (SRJ); single response jumps - Jumps in a series (MRJ); multiple response jumps |
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3 speeds during plyometrics |
- Short response jumps: quick ground contact time (short duration) - Long response jumps: long ground contact time (long duration) |
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Surfaces to use (low to high intensity) |
- Water, sand, grass, field turf, synthetic track, wood sprung floors |
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Surfaces to avoid |
- Hard unforgiving surfaces (concrete) or too soft (mats) or uneven ground |
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FITT principle of plyometrics (Frequency) |
- 1-3 sessions per week |
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FITT principle of plyometrics (Intensity) |
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FITT principle of plyometrics (Type) |
- Complex training (Strength/Power) |
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FITT principle of plyometrics (Time) |
- Work:rest = 1:10-12 |
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What is required before higher levels of plyometrics? |
- Strength base (eccentrically focused) |
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Problem for males and females with plyometrics? |
- lack of foot/knee/hip stability leading to valgus force on knee joints |
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Problem for females with plyometrics? |
- Delayed co-contraction of hamstring |
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Why is plyo dangerous for young kids? |
- It can cause growth plates closing early leading to limb imbalances |
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Adolescents (8+ years) |
- Run, jump, double dutch, hopscotch |
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Master athletes (30+ years) |
- Need to be aware of history of injury and pre-existing orthopedic conditions - Reduced amplitude/intensity when dealing with osteo-arthritis/joint degradation |
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Early European writing stated what should be achieved before commencing a plyometric program? |
- Should be able to squat 1.5-2.5x your body weight |
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Pre-training screening for plyometrics (environment) |
- Footwear - Landing surface - Training area - Equipment |
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Pre-training screening for plyometrics (athlete) |
- Technique - Strength: Squat (1.5-2.5x BW)/Bench (1.0-1.5x BW) - Speed: 60% RM in less than 5 seconds (Squat/Bench) - ROM / flexibility - Stability / balance |
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Contraindications to plyometrics |
- Strength deficit - Lower / upper limb injury - Valgus mechanics - Questionable surface - Fatigue is present - Age - Overtraining - Less than 1-2 days prior to competition - # of foot contract to high for phase / training age |
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Progressions for plyometrics |
- Increase volume (endurance) OR intensity (power) - Increase distance, height, load, reps, complexity |
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Base position for plyometrics |
- Feet shoulder width apart, hips low, knees slight bent, credit card under heels, shoulder blades down and back, torso engaged |
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Effort for plyometrics |
- 80% when learning skill - 110% to enhance power - All or none (especially females) |
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Determine max jump height |
1. The athlete is measured as accurately as possible for astanding jump-and-reach 2. The athlete performs a depth jump from an 18-inch boxheight, trying to attain the same standing jump-and-reachscore. 3. If the athlete successfully executes this task, he or shemay move to a higher box. The box height should beincreased in 6-inch increments. Step 2 is repeated untilthe athlete fails to reach the standing jump-and-reachheight. This then becomes the athlete’s maximum heightfor depth jumps. 4. If the athlete cannot reach the standing jump-andreachheight from an 18-inch box, either the height of thebox should be lowered |
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Power = |
- (force x distance)/time = force x velocity = strength x speed |
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How fast must plyometric activity be performed in order for the spindles to be quicker than the GTO? |
- .25 seconds for males - .37 seconds for females |
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Formula for SSC potentiation / elasticity |
- Counter movement jump height / squat jump height |
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General rule of thumb for SSC potentiation |
- <1.1 then athlete needs to train plyometrics - >1.1 then athlete needs to increase strength |
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Complex training: Russia(Verkochansky),EasternBloc,USA(Chu) |
- Alternating between a slow speed strength exercise and a high speed strength exercise |
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Example of complex training |
- Exercise 1: Backsquat 3‐5 reps with a load of 85-95% of 1 RM - Rest 3‐4 minutes - Exercise 2: Jumpsquat 10 reps with a load of 15-20% of the backsquat 1RM - Rest 3‐4 minutes |
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Bulgarian complex training |
- Extended version of the Russian complex - Use a complex of four to five exercises, going from the heaviest one to the lightest one. |
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Example of Bulgarian complex training |
- Exercise 1: Backsquat 3-5 reps with a load of 85-95% of 1RM - Rest 3-4 minutes - Exercise 2: Depth jumps 10 reps from 0.5m - Rest 3‐4 minutes - Exercise 3: Jumpsquats 6 reps with a load of 15‐20% of the backsquat 1RM - Rest 3-4 minutes - Exercise 4: Vertical jumps as many jumps as possible in 8 seconds Rest3‐4minutes |
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Ballistic measurement systems |
- Tendo unit - Pasco / AMTI / Kistler force plates |
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ResearchArticle: Determining variables of plyometric training for improving vertical jump height performance (Results) |
- Improve vertical jump height by 4.7-15% - Optimum depth jump height <60cm - Higher enhancements after plyometrics training for international level athletes vs. regional level - Combo of SJs, CMJs and DJs shows higher ES vs single type of exercise - Plyometrics produce some what greater positive effects in the fast SSC jumps (i.e.,DJ) than in the concentric only jumps (i.e.,SJ) - Training for 10 weeks (20 sessions) with >50 jumps/session most beneficial |
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Short-term program with moderate frequency / volume vs. high frequency |
- A short-term plyometric training program with a moderate training frequency and volume of jumps (2dwk,840jumps) produced similar enhancements in jumping performance but greater training efficiency compared with high training frequency (4dwk,1680jumps) |
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Take home message from study |
- Effective plyometric training programs depend on various factors such as training level, gender, age, sport activity, or familiarity with plyometric training as well as the delicate balance in the volume / intensity relationship |
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All aspects of SAQ |
- Mobility - Dynamic balance - Biomechanics - Coordination - Stabilization - Speed - Strength - ESD - Elasticity - Power |
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Power |
- Ability to produce force in a brief amount of time |
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Strength |
- Ability to produce maximal force |
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Speed |
- The skills and abilities needed to achieve high movement velocities |
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Agility |
- The skills and abilities needed to explosively change of direction/speed (CODS) or movement velocities |
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Coordination |
- How well joints handle the muscular firing patterns between or among them |
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Quickness |
- Reaction time and movement time in response to a stimulus |
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Flexibility |
- Ability to move joint in a required range of motion for a specific task |
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Aerobic and anaerobic power and capacity |
- Development of a minimum level of fitness required for sport specific demands |
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Innate skills |
- Movements rehearsed over and over again until they feel effortless when performed |
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Nature |
- Some athletes benefit or suffer from the DNA and hard-wiring recieved via genetics from parents and relatives |
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Nurture |
- Some athletes benefit or suffer from the environment to which they are exposed during optimal windows of development |
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Fast twitch fibres (Phasic) |
- High force, high fatigue OR moderate force, fatigue resistant |
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Slow twitch fibres (Tonic) |
- Low tension, fatigue resistant |
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Movement techniques |
- Task specific applications of forces that are manifested in terms of acceleration, time or rate of application, and velocity |
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- Heavy resistance trained has same rate of force development up to 150ms as untrained - Explosive ballistic trained have greater rate of force development - Heavy resistance trained have greater maximal strength - Takes 0.6-0.8 seconds for maximum force development - Training causes a shift to the left |
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Impulse |
- The change in momentum resulting from a force, measured as the product of force and time - Goal: > rate of force development / increase impulse (shift force time curve up and to the left) |
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Power |
- Rate of doing work, measured as the product of force and velocity - High power outputs are required to rapidly accelerate, decelerate, or achieve high velocities |
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Speed |
- Speed is the produce of stride length x stride rate (frequency) |
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Stride frequency |
- More trainable than stride length |
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Subtasks of linear sprinting |
- Start/acceleration/maximum velocity |
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At max speed ________ |
- Frequency changes > length, therefore stride frequency more important in determining max velocity |
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Novice vs elite sprinter |
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Order of effectiveness with training |
- Stride frequency, max stride length, max velocity, max stride frequency |
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Start: Important considerations (A's) |
- Load hips low and back - R hand low / L hand 90 degrees at hip - Explode out for a long first stride with triple extension at hip, knee and ankle (35-45 degree angle + full arm swing) - Head and eyes down, positive shin angles and weight on balls of feet (toes up) |
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Max velocity: Important considerations (B's) |
1. Early flight 2. Mid flight 4. Early support 5. Late support |
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B's during sprint |
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Sprinting Errors (Start and acceleration) |
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Sprinting errors (Maximum velocity) |
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Resisted speed training |
- Gravity resisted running (stairs/hills/chutes) - Improves explosive strength and stride length |
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Assisted speed training |
- Gravity assisted running (downhill/bungee) - Improves stride rate |
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Why must training be done at less than 10% of max velocity? |
- Avoids breaking to protect - Avoids messing up running form |
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Agility coordination abilities |
- Adaptive ability - Balance - Combinatory ability - Differentiation - Orientation - Rhythm |
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Adaptive ability |
- Modification of action sequence upon observation or anticipation of novel or changing condition and situations |
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Balance |
- Static and dynamic equilibrium |
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Combinatory ability |
- Coordination of body movements into a given action |
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Differentiation |
- Accurate, economical adjustment of body movements and mechanics |
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Orientation |
- Spatial and temporal control of body movements |
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Reactiveness |
- Quick, well directed response to a stimulus |
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Rhythm |
- Observation and implementation of dynamic motion pattern, timing and variations |
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General skills |
- Develop one of more basic coordination abilities |
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Special skills |
- Unify coordination abilities in a skill specific manner |
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Window of trainability |
- Coordination abilities best trained during preadolescence |
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Reaction time |
- Stimulus awareness and processing |
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Movement time or motor response |
- Initiation and completion of movement |
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Simple Reaction / closed agility |
- One possible stimulus and response |
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Complex reaction / open agility |
- Signal distinction and response selection |
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Continuous tasks |
- No apparent start / finish - Low or moderate speeds - Cyclic / on going |
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Discrete tasks |
- Definite start / finish - acyclical / brief - high speeds |
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Serial skills |
- Discrete skills in sequence (most athletic skills) |
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3 directional types of agility |
- Horizontal (faking / avoiding) - Vertical (jumping) - Body parts (dangle in hockey) |
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Temporal anticipation |
- Person has to make a motor response coincident with some external event |
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Spatial anticipation |
- Person is asked to predict as fast as possible the direction or the landing point of a moving object |
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Universal anticipation |
- Temporal and spatial uncertainty |
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Vision on agility |
- Eye-hand coordination - Dynamic visual acuity - Rapid visual processing - Binocular vision - Peripheral awareness |
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Perceptual |
- Interpretation of presented information |
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Cognitive |
- Intellectual skills that require thought processes |
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Motor |
- Movement and muscle control |
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Agility involves _____ only |
- Open skills |
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Deterministic model of agility performance |
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Leg muscle qualities |
- Eccentric strength to decelerate - Isometric strength to stop / start - Concentric strength the accelerate |
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Comment types of current assessment |
- 4 square - 5 dot - Hexagon - Pro agility - T test |
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Body position |
- Base position - Base of support (under hips) - Lower COG - Torso engaged - Dorsiflexion of feet |
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How to accelerate |
- Forward lean - Torso engaged - Arm drive - Proper shin angles - Hold breathe - Fluid motion |
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How to decelerate |
- Lower COG over wide BOS - Use arms - Torso engaged - Proper shin angles |
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How to reaccelerate |
- Angle you come in = angle you go out - Shin angles - Torso engaged - Arm drive - Hold breathe - Lateral crossover |
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How to teach SAQ |
- Linear to lateral to change of direction skills - One main component per training session - Slow to fast - General to specific - Simple to complex - Closed to open - Teach through motor mimic* |
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Progressions for SAQ |
- Increase volume OR intensity, distance traveled, speed, complexity, reps, number of stimuli - Decrease rest to tax capacity of phosphagen system |
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Programming volume / intensity |
- Sets: 1-4 - Reps: Need to be fast (time or number) - Rest: 1:12 (power), 1:5 (capacity) - Active rest such as torso / balance / AIS stretching is appropriate |
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Key and rule of programming volume / intensity |
- Key: Volume / intensity relationship - Rule: Train fast to play fast |
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Agility programming |
- 1-3 sessions per week (early in week) - Train power for performance - Train capacity for ESD of phosphagen system - Dependent on season / fitness level - Incorporate into warm up as neural prep instead of dedicated sessions |
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Accumulation |
- Greater emphasis on strength development while maintaining SAQ |
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Restitution |
- Greater emphasis on SAQ development while maintaining strength |
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What constitutes the torso? |
- Spine, hips, and shoulders as a single unit (trunk and branches) |
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Body responds as a whole via _______ |
- Fascial meridians and neuromuscular adaptations |
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Cranial and cervical movement initiate ______ |
- Rolling / extension / crawling / quadruped / squatting / standing / walking / running |
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Ground reactive forces are transferred through levels via _______ |
- The torso and back out |
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Torso anatomy |
- Lumbar spine / pelvis / T spine / C spine / levers (arms / legs) |
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The muscles of the abdominal wall |
- Rectus abdominus / Internal & external oblique / Pelvic floor (ischiococcygeus & pubococcygeus) |
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The back extensors |
- Iliocostalis / longissimus / spinalis / quadratus lumborum |
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Multijoint muscles |
- Latissimus dorsi / psoas (pass through the core, linking it to the pelvis) / legs / shoulders / arms / gluteal muscles |
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Torso function |
- Muscles cocontract, stiffening the torso - Torso transmits and creates forces - Functions to prevent motion rather than initiating it |
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Sport and ADL tasks demand __________ |
- That power be generated at the hips and transmitted through a stiffened core |
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Joint by joint approach review |
- Each joint or series of joints has a specific function - Dysfunctions at one joint usually show up as pain in the joint above or below |
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Joints and primary needs |
- Mobility (Ankle, hip, thoracic spine, GH joint) - Stability (Knee, lumbar spine, scapula) |
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Pillar |
- Stable base for movement and forces transfer through (sprinting, skating, swimming) |
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Generator |
- Mover that allows COG and BOS to change in order to overcome inertia and rapidly alter change of position or direction (trampoline, diving, deceleration) |
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Upper cross syndrome |
- Facilitated (Upper trap / levator scapula / sternocleidomastoid / pectoralis) - Inhibited (Deep cervical flexors / lower trap / serratus anterior) |
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Lower cross syndrome |
- Facilitated (Rectus femoris / iliopsoas / thoraco-lumbar extensors) - Inhibited (Abdominals / glutes) |
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Low threshold MU recruitment |
- Maintain postural positions - Adapt to changes in posture - Normal functional movement of limbs - Slow MU dominant - Slow / static / sustained - Low load - Non fatiguing |
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High threshold MU recruitment |
- Accelerated movement - Large / sudden shift in COG - High force / loads - Conscious max contraction - Fast MU dominant - Fast / fatiguing - High load |
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Torso training (first level) |
- Functional movement / foundation: mobility and stability |
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Torso training (second level) |
- Functional performance / efficient movements / adequate strength / power / gross athleticism (high threshold) |
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Torso training (third level) |
- Functional / specific skills / ability to perform efficient gross movements free of energy leaks |
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Torso training pyramid |
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Prone bridge with unweighting |
- Neutral spine - Anti extension control - Anti rotation control |
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Suprine bridge with unweighting |
- Neutral spine (limited lumbar extension) - Glute function and limited hamstring - Anti rotation control |
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Quadruped (opposite arm & leg) |
- Neutral spine - Anti extension control - Anti rotation control |
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Rolling tests |
- Supine to prone - Prone to supine - Lower extremities - Upper extremities |
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Drawing in |
- Bringing the rectus abdominus towards the spinal column 1-2cm by contracting TVA and internal obliques |
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Hollowing |
- Same as drawing in action with a decrease in waist circumference |
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Bracing |
- Coactivation of TVA, internal / external obliques, rectus abdominus and paraspinals |
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Rules to torso training based on clinical evidence |
- Train from neutral (supine, prone, quadruped, kneeling, standing) - Move from neutral to required position for sport / ADLs - Teach draw in for motor reeducation exercise (same positions as first point) - Teach bracing / coactivation to healthy individuals (must be trigger point free in external oblique / paraspinals) |
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Torso training |
- Teach bracing or drawing in with movement occurring from trunk to branches |
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Torso training (Training) |
- Teach bracing and sequencing from trunk to branches - Integrate different types of torso training within a workout session or do all the same types in separate sessions |
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Torso training (frequency) |
- Teach bracing daily - 3-5 sessions per week (5=rehab, 3-4=performance) - Depends on fitness level and season - Incorporate training into warmup |
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Torso training (general guidelines) |
- Sets: 1-5 (need to build endurance) - Reps: Time or # of reps (needs to be perfect) - Build stability, strength, endurance, power - Rest: 30s (AIS stretching / balance is appropriate) |
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Torso training categories |
- Anti extensions - Anti rotation - Rolling / flexion / extension / rotation - Shoulder - Hip - Stability / strength / power - Mcgill |
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Anti Extension |
- Facedown - Quadruped - Kneeling - Standing - Sitting |
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Anti rotation |
- Facedown - Quadruped - Half knee - Tall kneel - Base - STS |
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Shoulder |
- Serratus - Rhomboid - Low trap |
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Hip |
- Flexors - Extension - Abductors - Adductors |
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McGill |
- Push - Pull - Lift - Carry - Torsional buttressing |
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Function of the anterior torso? |
- Prevention of extension - Creation of flexion |
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Function of the rotators? |
- Prevention of rotation to effect optimal rotation the opposite way |
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PNF patterns created in 1950's support? |
- Diagonal patterns (flexion / extensions combined with rotation) |
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Primary role of the abdominal muscles? |
- Provide isometric support and limit the degree of rotation in the trunk |
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Role of thoracolumbar fascia joining glutes to opposite side lat |
- Allows force to move from ground through torso to extremities |
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Key in torso training? |
- Train hip extension with little to no lumbar extensions - Begin prone, progress to quadruped then supine and finally standing |
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Crossed pelvis syndrome |
- Main culprit - Psoas restriction and glute amnesia - Anterior hip pain - Causes hamstring to be primary hip extensor over the glutes |
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Poor glute function related to _____ |
- Low back dysfunction - Hamstring strains - Anterior hip / knee pain * Should perform glute activation during warmup |
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When to perform strength / power torso training |
- Once you can resist motion, learn to create it with resistance and velocity - Ensure load and velocity does not compromise technique |
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Types of strength / power torso training |
- Leverage (further from COG = harder) - Landmine - Cable series - External load - Medicine ball |
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2 areas in the body that require stability as a primary need for optimal function are? |
- Hips: Glute min / med / max - Shoulders: Scapula thoracic |
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How to train shoulder stability |
- IWTLY (bench to SB to 45 degree) - 1/2 turkish get up |
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Core training: evidence translating to better performance and injury prevention |
- Rectus abdominus and abdominal wall often used to brace while stopping motion - Drawing the abs inwards reduces stability - Activation disturbances occurs in some with back disorders - Transverse abdominus and internal oblique designed to activate for athletic tasks - Quadratus lumborum (most important) assists in pelvis elevation to allow swing leg to take a step when carrying load unilaterally - Standing press performance was governed by core strength especially single arm presses - Core prevents motion rather than initiating it - People with troubled back use there back more (more motion in back, less motion and load in the hips) - True spine stability is achieved with balanced stiffening from the entire musculature - Impossible to train transverse abdominus or multifidus in isolation - Asymmetric carries for cutting - Use torso muscles as antimotion controllers not motion generators - Eliminate spine flexion (especially in the morning due to discs being swollen from osmotic superhydration from bed rest) - The spine discs only have so many number of bends before the are damaged - Patients with low capacity benefit most from 3 short sessions per day - Those who actively flex torso have higher spine damage and pain (gymnasts) - Chronic back pain tends to inhibit the gluteal muscles as hip extensors (hamstring substitutes) - Back extensions overactivating the spine extensors creates crushing load - Keep isometric exercises under 10 seconds - Build endurance with reps not duration |
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Stages of progressive exercise design (torso) |
1. Corrective and therapeutic exercise 2. Groove appropriate and perfect motion and motor patterns 3. Build whole body and joint stability 4. Increase endurance 5. Build strength 6. Develop speed, power and agility |
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Big 3 stabalization exercises |
- Modified curl up - Side bridge - Quadruped birddog |
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Considerations when performing the big 3 |
- Ensure sufficient spine stability and optimal motor patterns - They spare the spine of many injury mechanisms |
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Russian descending pyramid |
- Used to design sets and reps to make bigger initial gains in progress towards a pain-free back - Lower the reps over the course of your sets and terminate every set before the onset of fatigue, you’ll perform nothing but proper repetitions. |
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Energy systems |
- ATP-PC (Anaerobic alactic / immediate / phosphagen) - Anaerobic glycolytic (anaerobic lactic / non-oxidative) - Aerobic (oxidative, mitochondrial respiration) |
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Energy system interaction |
- Do not work independently of one another - Interact as a function of exercise duration and intensity |
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Energy system relative contribution |
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Maximal aerobic power |
- VO2 max - Longer the duration the more energy must be supplied by aerobic metabolism - High correlation between VO2 max and performance in aerobic endurance events |
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Performance in aerobic endurance events also depends on |
- High lactate threshold - Good exercise economy - High ability to use fat as fuel - High number of type 1 fibres |
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Lactate threshold |
- Point at which blood lactate concentration begins to increase above resting levels (1.0 mmol) - Better indicator of aerobic endurance power than VO2 max |
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Max lactate steady state |
- Exercise intensity where max lactate production = max lactate clearance - Best indicator of aerobic endurance performance |
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Exercise / movement economy |
- A measure of the energy cost of activity at a given exercise velocity - Improvement in movement economy can enhance VO2 max and lactate threshold |
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Examples of exercise / movement economy |
- Endurance runner with shorter stride length and faster stride frequency - Cyclist with optimal body weight, velocity and efficient aerodynamic body position |
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ESD program design 5 principles |
- Exercise mode - Training frequency - Training intensity - Exercise duration - Exercise Progression |
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Training intensity is controlled by |
- Heart rate (% of max) - Velocity (% of velocity at VO2max or peak velocity) - RPE - Blood lactate levels (aerobic and anaerobic thresholds) - Work:rest ratio |
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HR calculation terms |
- APMHR (age predicted max heart rate) = 220-age - HRR (heart rate reserve) = APMHR - RHR - Ex Int (exercise intensity) = % of VO2 max |
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HR calculations (Karvonen method) |
THR (target heart rate) = (HRR x Ex Int) + RHR |
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HR calculations (% of max HR method) |
THR = APMHR x Ex Int |
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Relationship between VO2 max, HRR and MHR |
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RPE scale |
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Types of aerobic endurance training |
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Long, slow distance training |
- Training is longer than race distance at 70% VO2max |
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Adaptations from long, slow distance training |
- Enhances the body's ability to clear lactate - Chronic use of this training causes type IIx fibres to become type I - Intensity is lower than that of competition (bad if used too much) |
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Pace / tempo training |
- Intensity at or slightly above that of competition (at lactate threshold) |
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Steady pace / tempo training |
- 20-30 minutes of continuous training at lactate threshold |
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Intermittent pace / tempo training |
- Series of shorter intervals with brief recovery periods |
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Adaptations from pace / tempo training |
- Develop a sense of race pace and enhance the body's ability to sustain exercise at that pace - Improve running economy and increase lactate threshold |
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Interval training |
- Training near VO2 max for 3-5 minute intervals - Work:rest = 1:1 |
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Adaptations of interval training |
- Allows athlete to train close to VO2max for a greater amount of time - Increases VO2 max and enhances anaerobic metabolism - Use method sparingly and only for athlete with firm aerobic endurance training base |
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Repetition training |
- Intensity greater than VO2 max - Work interval lasts 30-90s - Work:rest = 1:5 |
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Adaptations from repetition training |
- Improve running speed and economy - Increased capacity and tolerance for anaerobic metabolism |
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Resting heart rate |
- Determined by genetics and fitness level - Indicator of aerobic fitness - Marker of overtraining - Can be elevated due to anxiety, dehydration, high ambient temperature, altitude, sickness or digestion |
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Aerobic threshold heart rate |
- The HR at which anaerobic metabolism begins to increase - 60-65% of max HR - Blood lactate: 1-2 mmol - RPE: 9-10 |
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Lactate threshold heart rate |
- The HR at which lactate production exceeds lactate removal - 80-85% of max HR - Blood lactate: 4 mmol - RPE: 14 |
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Maximum heart rate |
- Primarily determined by genetics, age and gender - Can vary up to 6-8 beats/min due to training - Must be assessed through fitness testing - 220-age (variability of 12+ beats/min_ - MHR's differ based on activity performed (running, cycling, swimming) |
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Energy system development guidelines |
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Lactate threshold training |
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VO2max training |
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Lactate tolerance training |
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Lactate production training |
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Fall sports offseason (3 days/week) |
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Fall sports offseason (4 days/week) |
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Spring sports offseason (3 days/week) |
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Spring sports offseason (4 days/week) |
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Metabolic adaptations to short term high intensity interval training: a little pain for a lot of gain? |
- In young healthy persons HIT is a time efficient strategy to stimulate a physiological response similar to traditional endurance training |
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Aerobic conditioning for team sports athletics |
- Sport specific conditioning can increase both aerobic fitness and game skills, potentially being the most valuable method of training. - However it is dependent on a minimum skill level required to maintain a sufficient intensity - If intensity cannot be maintained, simplify the task while maintaining the intensity |
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Rules of design |
- Specificity - Overload - Progression |
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Specificity |
- Train athlete in a specific manner to produce specific adaptation - SAID principle - Mimic the movement patterns / velocity / intensity of sport |
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Overload |
- Training stimulus at a greater intensity than the athlete is used to - Increase sessions, exercises or sets - Decrease rest - Stress the body |
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Progression |
- Training intensity must become progressively greater - Continually promotes long term development - Increase intensity / velocity / load / volume |
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ATP / PCR |
- 0-15s - 1:4 - 1:120 Work:Rest - Ladders, 10-120m sprints, 5 dot |
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Anaerobic lactic |
- 15-45s - 1:3 - 1:5 Work:Rest - Wingates, 150-300m sprints, <300m shuttles |
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Anaerobic alactic |
- 45-120s - 1:3 - 1:5 Work:Rest - 300m shuttles, 400-800m sprints |
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Aerobic |
- 120s-continous - 1:1 - 1:3 - Distant runs, 3 mins on / 5 mins off intervals |
