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7/29/2019 Long Term Physiological Preperation
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Long Term PhysiologicalPreperation
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Periodisation
Splitting training into periods in orderto focus better on specific objectives
Macrocycle
the entire periodMesocycle the macrocycle split down
Microcycle the mesocycle split down
One cycle length depends on the athleteand their sport
E.g Olympics 4 year cycle
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Aerobic Training
Low-medium intensity
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Anaerobic Training
High intensity
>80%
Short DurationATP-PC and Lactic Acid Energy Systems
Objective is to increase Lactate
threshold (OBLA
Onset Blood LactateAccumulation)
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Continuous Training
The intensity of exercise is constant
Associated with long-distant
Developing endurance and the aerobicenergy system
Used in recovery and perfecting
technique
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Interval TrainingExercise is interrupted by periods ofrestSplit around a work:rest ratio
Training needs to be specific to theadaptation requiredThe work period is calculated to a
particular intensity and durationThe rest period has to be long enoughto enable the body to recover
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Plyometric Training
A rapid eccentric movement followed byan explosive concentric movement
Develops muscle power and coordinationImprove neuromuscular link betweennerves and muscles
Increased powerIncreased risk of injury
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Circuit Training
A series of exercises arranged andperformed in order
Target fitness or specific skillFixed load performs a given number ofreps at a station time is recorded
Individual load
performs for a certainamount of time records the number ofreps
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Weight/Resistance Training
Exercising with a variable resistance
Anaerobic
Fixed weights
resistance machinesFree weights bars and bells
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Speed TrainingImproves only if the muscle fibres arestimulated to contract fasterHelps condition the neuromuscular
system to improve the firing patter offast-twitch muscle fibresAssisted speed training improve stride
frequencyResisted speed training improvesspeed strength and stride length
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Fartlek Training
Speed-play
Long-duration activities performed atvarying intensities
Ideal for games players simulating agame situation
Takes advantage of the bodytemporarily being able to exceed thelactate threshold
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Core Stability TrainingCore muscles are within the torsoWhen they contract they stabilise body andcreate a solid base of supportThe stronger the base the better force ofmovement createdMuscles: Traversus Abdominus Internal Oblique
External Oblique
Rectus Abdominus Erector Spinei
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SAQ Speed Agility Quickness
Emphasis on neuromuscular system
The brain and body learn to worktogether more efficiently
The movements will be more automaticand thus more explosive and precise