Training and Evaluation of Physical Performance

1. Training and Evaluation of Physical Performance Chronic responses to training Analysis of energy demands Factors of fitness Measuring and monitoring fitness Training principles and methods

2. Chronic Responses To Training • Anaerobic Training ATP-PC System • Muscle Hypertrophy • Increased fuel stores (still only lasts 10 secs but more efficient) • Anaerobic Training Lactic Acid System • Glycogen breaks down quicker • Increased lactic acid tolerance • Increased ability to turn lactic acid back to glycogen • Aerobic Training Aerobic System (there are many more see pages 58-76 of blue book) • Cardiac hypertrophy • Decrease in body fat • HR lower due to increased Stroke Volume • Increases fuel stores – better use of O2 saves use of glycogen by burning fat longer • Capillarisation – more capillaries around muscles increasing blood flow to muscle • Vital Capacity – amount of air breathed in and out in one breath increases • VO2 Maximum can improve 15-20% (amount of O2 used by body in one minute)

3. Analysis of Energy Demands How do I decide which energy system is the dominant one in a particular activity? • What is the intensity of the activity? Energy SystemMaximal or Sub maximal? % of Maximum • ATP-PC • Lactic Acid • Aerobic • How long does the activity go for? • ATP-PC • Lactic Acid • Aerobic Maximal 90-100% Maximal 80-90% Sub Maximal Less then 80% 0-10seconds Up to 90 seconds 2-3 minutes plus

4. Factors of Fitness Cardio Respiratory Endurance Flexibility Muscular Endurance Muscular Strength Speed Muscular Power Agility Coordination Reaction Time Body Composition

5. Testing Factors of Fitness Muscular Power ATP-PC basketball, high jump Muscular Endurance Lactic Acid kayaking, gymnastics Agility ATP-PC Any sport requiring change of direction at speed. Flexibility Aerobic gymnastics Cardio Respiratory Endurance Aerobic at the start Lactic Acid at the end Any sport played over an extended period of time. Any team sport played on a large area. Speed/Anaerobic Power ATP-PC Body Composition Aerobic Depends on sport

6. Training Principles • Progressive Overload • To improve body must be exposed to a training load it is not used to. This overload if regularly repeated the body will adapt and improve. • Specificity • Match training to playing • Variation • The same training week in week out is not as effective as varying training. • Recovery • Recovery is required if the training is to be effective. 24-48 hours between sessions.

7. Training Principles • Frequency • Number of training sessions per week. • Duration • The length of time the training program runs for. Aerobic 12 weeks/Anaerobic 8 weeks • Intensity • How hard the training is. • ATP-PC 95-100% max HR • Lactic Acid 85-95% max HR • Aerobic 60-90% max HR • Reversibility • When training stops effects are reversed. This principle is used to argue some sort of program should be maintained in the off season.

8. Training Methods • Continuous • Training over an extended period (20min – 2hours). Is used to train aerobic system. Can be low or high intensity. • Interval • Alternating periods of activity with periods of recovery. Can be used to train all three systems. The intensity & interval times change to suit the energy system being trained. • Fartlek • A blend of continuous and interval. It involves regularly varying intensity and terrain.

9. Training Methods • Resistance • Weight training is a good example. Is used to train ATP-PC and Lactic systems. • Plyometric • Requires quick powerful contractions and includes jumping, bounding, skipping & hopping. Is used to train ATP-PC system. • Circuit • Involves the use of stations to train a variety of fitness factors. Can train all three systems with this method. • Flexibility • Stretching program. 3-5 times per week.