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Optimizing Muscle Performance with Training Methods

Learn about lactic acid & glycogen fluctuations, OBLA effects, muscle strength variations, energy systems, aerobic capacity, and weight training physiology. Explore planning sessions for maximum strength, explosive strength, and strength endurance. Understand factors affecting muscle strength, heart rate intensity guides, and different training types for developing aerobic capacity. Discover the advantages and disadvantages of each method and physiological adaptations during training programs.

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Optimizing Muscle Performance with Training Methods

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  1. During a 30 minute interval training session explain what would happen to the levels of lactic acid and glycogen stores in the muscles.(4) • Define OBLA and its effect on skeletal muscle. (3) • http://www.ocr.org.uk/Data/publications/mark_schemes_2007/L_A_Level_PE_MS_Jan_07.pdf

  2. Strength & Flexibility. Maximal Strength. Test? Strength endurance. Test? Explosive strength/power Test? Muscular contractions over period of time Maximum force High speed of contraction Overcome resistance. Single contraction Speed & strength

  3. Strength & Methods Of Training. • Factors Affecting Strength: • Muscle Fibre Type: Why are Type IIb the strongest? • Cross-sectional area: How? • In your groups how would you plan training session for: • Maximum Strength. • Explosive Strength. • Strength Endurance. • Use the FITT principle to plan it out. • Predominant Energy System? • Muscular Adaptations? Think myofibrils, energy stores, lactic acid tolerance, ligaments, tendons, bones.

  4. Aerobic Capacity & Heart Rates As An Intensity Guide. • Identify and describe one type of training, other than interval or circuit, that could be used to develop aerobic capacity. • Discuss the advantages and disadvantages of this type of training and explain how target heart rates are used as an intensity guide.

  5. http://www.ocr.org.uk/Data/publications/mark_schemes_2007/L_A_Level_PE_MS_Jan_07.pdfhttp://www.ocr.org.uk/Data/publications/mark_schemes_2007/L_A_Level_PE_MS_Jan_07.pdf What other types of training could we use? Advantages/disadvantages? What is H/R it & how is it measured? How is it calculated? What must we do, using heart rate as a guide, to improve aerobic capacity?

  6. b)A weight training programme can develop maximum strength. • (i) Outline the main features of a weight training programme designed to develop maximum strength [4] • Identify two physiological adaptations that take place during the training programme and explain how each helps to improve maximum strength. (4) • http://www.ocr.org.uk/Data/publications/mark_schemes_2008/L_A_Level_PE_MS_Jun_2008.pdf

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