Training program principles and methods

50 Pages·2017·4.92 MB·English

INQUIRY QUESTION
Evaluate what training methods would
be most appropriate to include in a Goal
Keeper’s training program and how
you would apply the important training
principles correctly to the training
methods selected.
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c11TrainingProgramPrinciplesAndMethods 370 10 May 2017 1:01 PM
CHAPTER
11
Training program principles
and methods
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In order for a training program to achieve the goal of enhancing FFFFFFFFF
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correct application of training principles and methods.
KEY KNOWLEDGE OOOOOOOOO
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detraining
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KEY SKILLS EEEEEEEE
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CHAPTER PREVIEW
Continuous, Interval PPPPPPPP
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(short, intermediate,
rrreeesssiiissstttaaannnccceee Plyometrics Fartlek
long and high intensity)
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Training
methods
TTT
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Training
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Training
RRR principles
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Progression Diminishing returns
CCC Specificity/type Time/duration (progressive overload) Detraining/reversibility
Intensity Frequency
Overtraining, Variety Maintenance, Individuality
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c11TrainingProgramPrinciplesAndMethods 371 10 May 2017 1:01 PM
11.1
Specificity, intensity and type of training
KEY CONCEPT Specificity, intensity and the type of training are training principles
that are vital in achieving the overall goal of improved performance.
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Specificity FFFFFF
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of physical activity in training to iiinnn aaa pppaaarrrtttiiicccuuulllaaarrr ssspppooorrrttt,,, iiittt iiisss eeesssssseeennntttiiiaaalll ttthhhaaattt aaallllll tttrrraaaiiinnniiinnnggg aaassspppeeeccctttsss aaarrreee rrreeellleeeOOOOOOvvvaaannnttt tttooo ttthhheee ooovvveeerrraaallllll
ensure it benefi ts performance.
purpose of the program.
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an activity analysis are the following: PPPPPP
(cid:31) the predominant energy systems required
(cid:31) the fi tness components used
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(cid:31) the muscle groups used
(cid:31) the skills performed GGGGGGGG
(cid:31) the fatiguing factors.
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It is also important to select training methods that are
TTTT specifi c to addressing the identifi ed needs for optimum
performance levels. If the athlete needs to focus on
CCCC upper body strength, anaerobic power and the ATP–CP
energy system, it would be counterproductive to choose
EEEE continuous training that is specifi cally for aerobic
improvement and lower body local muscular endurance.
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For team sports such as netball, Australian Rules
football, rugby and soccer, an activity analysis on each
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particular position and/or player would reveal quite
different physiological characteristics that are required
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for optimal levels of performance. The energy system
and fi tness component requirements of a striker in soccer
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would be very different to those of the goal keeper.
As discussed in chapter 7, the completion of an activity
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analysis is a critical step when applying the principle of
UUUU specifi city to a training program.
If an activity analysis of an elite tennis player such as
Thanasi Kokkinakis revealed that leg power and agility are
two important fi tness components needed for optimum
levels of performance, then the principle of specifi city
would require the athlete to:
(cid:31) test these fi tness components by using tests such as
the vertical jump test and the 5-0-5 Agility Test (refer
to chapter 9);
FIGURE 11.1 It is essential that Thanasi Kokkinakis trains the
(cid:31) design a training program that includes circuit
specifi c energy systems, muscle groups and fi tness components
that are required for him to be competitive in tennis at the highest training sessions that specifi cally work on muscular
level. power and agility in the leg muscles
372 UNIT 4 • Training to improve performance
c11TrainingProgramPrinciplesAndMethods 372 10 May 2017 1:01 PM
(cid:31) select exercise stations that work specifi cally on leg power, such as squat jumps or
drop jumps, and agility exercises such as speed and ladders
(cid:31) ensure that the application of other training principles, such as type, intensity and
time, are specifi c to the needs of the game of tennis.
If the tennis player trains the specifi c energy systems, fi tness components, muscle
SSSSSSSSSS
groups and also accounts for the fatiguing factors relevant to the game of tennis, they
will achieve the chronic adaptations that allow them to perform at their optimum FFFFFFFFFF
fi tness in a game situation. However, a very important aspect of the tennis player’s
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game is the execution of a high level of motor skill. It is essential that the tennis player
also includes a specifi c skill component into each training session. Appropriately
targeting the physiological requirements of the sport will enhance the likelihood of OOOOOOOOOO
the athlete performing to the best of their ability. There are other infl uences such as
psychological factors, nutritional intake and hydration status that may also ultimately RRRRRRRRRR
affect the player’s performance and these are discussed in chapter 13.
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neuromuscular fi ring, an increase in the size and
number of myofi brils and an increase in the protein AAAAAAAAAAAAAAAAAA
fi laments actin and myosin as a result of the imposed
demands placed on the muscles. Alternatively, long- PPPPPPPPPPPPPPPPPP
interval training will result in an increase in the

number of myoglobin stores in the muscles, which
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FIGURE 11.2 Activity trackers
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FIGURE 11.3 Adaptations specifi c to the sport — Cycling. FIGURE 11.4 Adaptations specifi c to the sport — Running.
CHAPTER 11 • Training program principles and methods 373
c11TrainingProgramPrinciplesAndMethods 373 10 May 2017 1:01 PM
11.1
Specificity, intensity and type of training
Intensity
Intensity is the exertion level or how In terms of fi tness gains, intensity is the most important training principle. In
hard the training is being performed. rudimentary terms the following intensities are a guide to training each energy system:
It is commonly measured as a (cid:31) ATP–CP energy system — 95–100 per cent of maximum heart rate (MHR)
percentage of maximum heart SSSSS
(cid:31) anaerobic glycolysis energy system — 85–95 per cent of MHR
rate (MHR), which is determined
(cid:31) aerobic energy system — 70–85 per cent of MHR.
by beats per minute (bpm). FFFFF
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will be achieved. OOOOO
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(cid:31) percentage of maximum heart rate (% MHR) RRRRR
(cid:31) rating of perceived exertion (RPE)
(cid:31) percentage of VO2 maximum (% VO2 max.) PPPPP
The heart rate reserve is the (cid:31) percentage of heart rate reserve (% HRR)
difference between resting heart (cid:31) metabolic equivalents (METs)
rate and maximum heart rate. EEEEEEEEE
(cid:31) blood lactate levels (mM).
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exercise intensity. 1 MET is mmmeeeaaasssuuurrreee iiinnnttteeennnsssiiitttyyy rrreeeqqquuuiiirrreeesss aaa pppeeerrrsssooonnn tttooo uuunnndddeeerrrtttaaakkkeee aaa VVVOOO max. test (such as the ones
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EEEEEEEEEEEEE
222222000 ––– AAAgggeee === MMMaaaxxxiiimmmuuummm HHHeeeaaarrrttt RRRaaattteee
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TTTTTTTTTTTTT
A training zone describes the iiinnnttteeennnsssiiitttiiieeesss iiisss ttthhheee dddiiivvviiisssiiiooonnn ooofff training zones.
intensity range that is required for CCCCCCCCCCCCC
specifi c adaptations to occur.
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191
180
169
RRRRRRRRRRRRR 159
148
137
RRRRRRRRRRRRR 181 171 A1n6a1erobic training zone 85–100% 126 115
OOOOOOOOOOOOO e) 152 142
ut 132 123
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a 100
e 93
H 87
106 101 95Recovery zone below 50% 80 73
89
84
78
72
66
61
FIGURE 11.5 The various generic
10 20 30 40 50 60 70 80 90
training zones according to age
and heart rate. Age (years)
374 UNIT 4 • Training to improve performance
c11TrainingProgramPrinciplesAndMethods 374 10 May 2017 1:01 PM
TABLE 11.1 The relationship between other variables and exercise intensity
Blood
Training zone % MHR % VO max. RPE % HRR lactate (mM)
2
T6 NA NA Maximal NA NA
S
T5 >92% >86% Very hard >86% > 6.0
F
T4 90–92% 83–86% Hard 83–86% 4.0–6.0
O
T3 85–90% 75–83% Somewhat hard 75–83% 3.0–4.0
T2 70–85% 60–75% Light 58–75% 2.0–3.0 O
T1 60–70% 36–60% Very light 30–58% <2.0
R
= Anaerobic training zone = Aerobic training zone = Low intensity aerobic
zone/recovery zone P
Source: Adapted from https://www.visualcoaching.com/

METs categorise exercise intensities as: EEEEE
Light Moderate Vigorous
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<3.0 METs 3.0–6.0 METs >6.0 METs
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take into account individual fi tness levels.
In general terms, a person’s lactate infl ection point (((LLLIIIPPP))) iiisss ttthhhooouuuggghhhttt tttooo oooccccccuuurrr aaattt aaannn Lactate infl ection point is the
intensity of approximately 85% MHR. DDDDDDDDDDDDDDDDDDDDDDDDD highest intensity point where
there is a balance between lactate
accumulation and removal from
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Heart rate the blood. It represents a person’s
15
ol/l) CCCooonnnccceeennntttrrraaatttiiiooonnn ooofff lllaaaccctttTTTTTTTTTTTTTTTTTTTTTTTTTaaattteee highest steady state intensity.
M12.5 177
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e ( 10 170
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o 5 H
ntrati 2.5 RRRRRRRRRRRRRRRRRRRRRRRRR 135
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CCCCCCCCCCCCCCCCCCCCCCCCC 333000 333555 444000 45 50 55
Consumption of oxygen (ml/min/kg)
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2
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It was determined that the athlete above had a maximal heart rate of 182 bpm, and
a relative VO max. of 61 ml/min/kg using a bicycle ergometer test.
2
Blood lactate concentration will accumulate faster than it can be removed when the
athlete’s VO max. was 45 ml/min/kg, therefore their LIP occurs at about 74% of VO max.
2 2
The heart rate at this point is 158 bpm; therefore their LIP occurs at about 85% of
The Repetition Maximum is
their MHR.
the maximum amount of
The intensity of a resistance training program will be determined by the load
weight that a person can lift in
according to a percentage of Repetition Maximum (%RM). one muscular contraction.
CHAPTER 11 • Training program principles and methods 375
c11TrainingProgramPrinciplesAndMethods 375 10 May 2017 1:01 PM
11.1
Specificity, intensity and type of training
Working at the correct intensity levels is critical
to achieving the goals of a training program.
Type
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training.
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PPPPPPPP

DDD
Time and type
EEE Unit4
Summary screen
AOS2 and practice
TTT
questions
Topic 2
CCC
Concept 2
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FIGURE 11.7 Michael Shelley, RRR
Australian Olympic marathon
competitor, Rio 2016 RRR
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FIGURE 11.8 Aaron Royle leads the men’s cycle leg of the World Triathlon
376 UNIT 4 • Training to improve performance
c11TrainingProgramPrinciplesAndMethods 376 10 May 2017 1:01 PM
TEST your understanding
1 Defi ne specifi city.
2 Outline the important aspects of an activity analysis that specifi city must
address.
SSS
3 What is the most common way to determine training intensity?
4 Identify another way to determine training intensity.
FFF
5 State the recommended heart rate training zone for aerobic training.
6 State the recommended heart rate training zone for recovery.
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APPLY your understanding
7 Discuss why it is easier to use MHR as the means of assessing training OOO
intensity, rather than using maximum oxygen uptake.
8 Determine your aerobic training heart rate zone. Identify your parents’ aerobic
RRR
training heart rate zone.
9 Describe how you would correctly apply the specifi city training principle to a
training program of your choice. PPP
10 Explain how you would correctly apply the principle of type to a training
program of your choice.
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11 Compare and contrast how you would apply the training principle of
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and run — 10 km.
12 Practical activity AAAAAAAA
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level. DD
EE
TT
CC FIGURE 11.9 Heart rate monitors
are a reasonably cheap, accurate
EE and increasingly popular method
of monitoring exercise intensity.
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CHAPTER 11 • Training program principles and methods 377
c11TrainingProgramPrinciplesAndMethods 377 10 May 2017 1:01 PM
11.2
Time/duration and frequency
KEY CONCEPT The correct application of the principles of time/duration and
frequency is required in order for a person to achieve specific training adaptations.
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Time/duration FFFFFFFFFF
Time/duration can refer to the The time/duration ppprrriiinnnccciiipppllleee iiisss iiimmmpppooorrrtttaaannnttt tttooo cccooonnnsssiiidddeeerrr iiinnn cccooommmbbbiiinnnaaatttiiiooonnn wwwiiittthhhOOOOOOOOOO ttthhheee ppprrriiinnnccciiipppllleee
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length of a work interval within a required intensity for the required amount of time. OOOOOOOOOO
training session and/or the length
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of the overall training program.
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training programs
DDDDDDDDDDDDDDDDDDDDD
TTTrrraaaiiinnniiinnnggg ppprrriiinnnccciiipppllleee AAAeeerrrooobbbiiiccc tttrrraaaiiinnniiinnnggg Anaerobic training
FIGURE 11.10 It is important
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to time the length of each work
Duration 666 wwweeeeeekkksss mmmiiinnniiimmmuuummm 6 weeks minimum
interval in order to achieve the
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appropriate fi tness adaptations.
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IIInnnttteeennnsssiiitttyyy 70–85 per cent MHR 85–100 per cent MHR
EEEEEEEEEEEEEEEEEEEEE
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fi tness, two training sessions per week are required.
Frequency rrreeefffeeerrrsss tttooo ttthhheee nnnuuummmbbbeeerrr An important consideration with frequency is the actual recovery time given
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facilities available.
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UUUUUUUUUUUUUUUUUUUUU Early in a training program, a positive training session may be followed by a poor
or fl at effort, usually because the untrained muscle has not recovered for the next
exercise bout. Similarly, high-intensity and contact activities require longer recovery
periods than needed for submaximal aerobic-type activity. This rule applies through
to elite-level competition.
Therefore, the formula for gaining fi tness is not to train as often as possible, but to
fi nd a balance between training frequency and recovery.
The minimum training frequency for improving aerobic fi tness is three times per
week, with up to fi ve sessions being normal. Training can be even more frequent as
the athletes aerobic fi tness increases, especially for elite long-distance athletes. Simon
Gerrans, one of Australia’s most successful road cyclists, generally trains two long days
(4–5hrs), three × three-hour rides with intervals and two easy days per week.
378 UNIT 4 • Training to improve performance
c11TrainingProgramPrinciplesAndMethods 378 10 May 2017 1:01 PM
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stage 3 of the 2016 Tour Down Under.
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too few. EEEEEEEEEEEEEEEEEEEEEEEE
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TEST your understanding
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RRRRRRRRRRRRRRRRRRRRRRRR questions
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Concept 1
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EEXXAAMM ppprrraaaccctttiiiccceee
UUUUUUUUUUUUUUUUUUUUUUUU 77 (ACHPER Trial Exam 2010, question 2)
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country. The majority of his training involves continuous running sessions of
between four and six kilometres. Every fortnight, he substitutes one running
session for a 20-km bike ride.
(a) Identify two training principles evident in Austin’s training. 2 marks
(b) Differentiate the role of each of these training principles in helping to
prepare Austin for his school’s cross country. 2 marks
(c) Justify which training principle identifi ed in part (b) you believe to be more
important to successful performance. 2 marks
(d) To evaluate the effectiveness of this training program, outline two other
training principles you would require other than those mentioned in
part (a). 2 marks
CHAPTER 11 • Training program principles and methods 379
c11TrainingProgramPrinciplesAndMethods 379 10 May 2017 1:01 PM