Transcript Document

Examples of application in
sport/physical activities
Copyright © 2006 PE Resources Limited
Application of knowledge

The following power
point looks at a
variety of examples of
application of training
principles, methods of
training and exercise
physiology to physical
activities/sport.
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Specificity
In applying specificity to a training
programme one should look at
 The individual and the demands of their
sport/activity.
 Components of fitness required
 Energy systems required
 Specific patterns of joint and muscle
coordination

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Components of fitness

Basketball is going to
be used as the
example of applying
components of fitness
to a training
programme.
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Basketball-Components of
fitness
Cardio-respiratory
endurance is required in
general so that one can
keep producing energy
aerobically and to perform
tasks involving the whole
body for extended periods
of time such as a game.

Speed (anaerobic
capacity): is required so
that during a game one can
put the body parts into
motion quickly and sustain
high intensity efforts eg for
a fast break or on defense
to catch an attacker. (Note:
this component is closely
related to muscular strength
and power.
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Basketball-Components of
fitness

Agility: is required for
changing direction quickly
and retaining balance eg in
turning, dodging, weaving,
pivoting all required in the
game of basketball.

Coordination: hand-eye
coordination is required to
ensure tasks can be
performed smoothly and
accurately such as passing,
dribbling and shooting in
basketball.
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Basketball
Muscular endurance: is
required so that the
muscles in the legs can
work for long periods of
time at less than maximum
effort eg for running up and
down the court for the
duration of a game.

Muscular Power: is
required to use strength
quickly to produce an
explosive effort eg in
jumping, dunking, three
point shots, jump shots,
and being quick off the
mark etc… in the game of
basketball.
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Basketball
Muscular strength: is
required to exert against a
resistance in a single
maximum contraction eg
jostling for position in
basketball.
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Basketball
There are obviously too many components to include in a
training programme therefore priorities need to be made. This
may be done by focusing on weaknesses through testing, skill
analysis, knowledge of weaknesses or coaching. It could be
driven by inherent needs of the sport eg specialist
requirements such as speed, agility and coordination over
general components such as cardio-respiratory and muscular
endurance (this can also depend on the stage of the
season/year). It could also be positional eg a point guard may
focus on agility, speed and coordination and a forward may
focus on muscular strength and power.
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Basketball In
terms of components of fitness,
what ever activity/activities you
choose to apply this to you should
measure progress by pre testing and
testing at stages during your
programme so that success of goals
can be measured.
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Energy systems

Running over variety
of distances will be
looked at to show
specificity
requirements for
energy system
involvement.
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
ENERGY SYSTEMS
During exercise production of ATP depends upon the Energy System being
used. This is in turn dependent on the intensity and duration of the
exercise:
ANAEROBIC / ATP-CP
ANAEROBIC / LACTIC ACID
AEROBIC
(Anaerobic Glycolysis)
(Aerobic Glycolysis)
Very rapid
Rapid
Slow
Chemical fuel: PC
Food fuel: glycogen
Very limited ATP
Production
Limited ATP production
Food fuels:glycogen,
fats, and protein
Unlimited ATP Prod.
Muscular stores limited
By-product, lactic acid,
causes muscular fatigue
No fatiguing by-prod.
Produces H20, CO2,
heat
Used with sprint or any
Used with activities of
Used with endurance or
High-power, short-duration
1 to 3 min duration.
Longduration activities.
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Activity up to 10secs
Approx 5mins+
Adapted from (VCE Physical Education Book 2-1999)
Examples of the overlap of energy
systems in sprints/running events.
ATP/ CPANAEROBIC AEROBIC
EXAMPLES
50% 40% 10%
10% 60% 30%
5% 55% 40%
1% 34% 65%
20% 80%
10% 90%
5% 95%
1% 99%
100m sprint
200m sprint
400m run
800m run
1500m run
3000m run
10,000 run
marathon
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Specific patterns of joint and
muscle coordination

This should differ from
one individual to another
and is dependant on the
position you play if this is
applicable. We are going
to use rugby as an
example of this as there
is such a range of
positional requirements.
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Specific patterns of joint and
muscle coordination

This is dependent on positional play and
therefore we will go through a variety of
positions and look at what is applicable in
terms of specific joint and muscle
coordination. We are not going to break it
down to anatomical movements, rather
just demonstrate the type of
skills/movements required in practice.
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Specific patterns of joint and
muscle coordination

Props (No 1 and 3)
These will include patterns
such as those required for
pushing in the scrum, lifting
in the line out, maul and
ruck movements and
tackling movement
requirements.
 They are also required to
take part in game basics
such as passing, sprinting
evading.

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Specific patterns of joint and
muscle coordination

Hookers (No 2)
These will include patterns
such as those required for
throwing into the line out,
pushing in the scrum,
hooking in the scrum, maul
and ruck movements and
tackling movement
requirements.
 They are required to take
part in game basics such as
passing, sprinting evading.

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Specific patterns of joint and
muscle coordination

Locks (no 4 and 5)
These will include patterns
such as those required for
being lifted in the lineout,
lifting in the lineout, scrum
technique, ruck and maul
movements and tackling
movement requirements.
 They are required to take
part in game basics such as
passing, sprinting evading.

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Specific patterns of joint and
muscle coordination

Flanker (No 6 and 7)
These will include patterns
such as those required for
being lifted in the lineout,
lifting in the lineout, scrum
technique, ruck and maul
movements and tackling
movement requirements.
 They are required to take
part in game basics such as
passing, sprinting evading.

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Specific patterns of joint and
muscle coordination

No 8’s
These will include patterns
such as those required for
being lifted in the lineout,
lifting in the lineout, scrum
technique, movements off
the back of the scrum, ruck
and maul movements and
tackling movement
requirements.
 They are required to take
part in game basics such as
passing, sprinting evading.

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Specific patterns of joint and
muscle coordination

Half Backs (No 9)

These will include patterns
such as those required for
feeding the scrum, work at
the back of the
scrum/ruck/maul, passing
from the ground, passing,
evading, taking the ball to
ground, box kicking,
clearing kicks, tackling,
taking and distributing ball
from the line out etc…
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Specific patterns of joint and
muscle coordination

1st Five (No 10)

These will include patterns
such as those required for
all types of kicking
(clearing, drop kicks, box
kicks, chip kicks etc…),
receiving and passing,
tackling, evading, patterns
for specific backline moves
etc…
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Specific patterns of joint and
muscle coordination

2nd Five and Centre (12
and 13)

These will include patterns
such as those receiving and
passing, tackling, evading,
crashing, kicking, ruck
movements, patterns for
specific backline moves
etc…
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Specific patterns of joint and
muscle coordination

Winger

These will include patterns
such as those required for
receiving and passing,
taking high balls, taking a
mark, taking quick line outs,
tackling, evading, chip
kicks, clearing kicks,
sprinting, patterns for
specific backline moves
etc…
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Specific patterns of joint and
muscle coordination

Fullback

These will include patterns
such as those required for
chip kicks, clearing kicks,
drop kicks, receiving and
passing, taking high balls,
taking a mark, taking quick
line outs, tackling, evading,
sprinting, patterns for
specific backline moves
etc…
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Specific patterns of joint and
muscle coordination

These patterns can be developed through
skill training, circuit training, and
resistance training where the movement
patterns and relevant muscle groups are
used to develop efficiency and skill.
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The F.I.T.T principle.

We are going to use
water polo as an
example of how to
apply the F.I.T.T
principle.
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The F.I.T.T principle.

In applying the F.I.T.T
principle it does depend
on what stage of the
training year the
individual/team are in.
We will look at examples
from different stages.
Obviously this differs
from an elite athlete to
an amateur player.
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The F.I.T.T principle.
Frequency
 Dependant on stage
of the training year.
 When working for
endurance 4-5 x a
week.
 Speed, power,
strength etc… 3-4 x a
week.

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The F.I.T.T principle.

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Intensity
For training the aerobic
systems the target heart
rate is approx 70-85% of
MHR.
For training the anaerobic
systems the target heart
rate is approx 85-100%
MHR.
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The F.I.T.T principle.
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Time (duration)session
This differs from 1hr of
a variety of
components to focus of
just one component at
different stages of a
season
Time (duration)programme
Can be a whole
training year at the
elite level.
Could be minimum 12
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http://www.inet.hr/~davgolub/planing.htm
weeks for others
Sample training session-variety
of components.
http://www.inet.hr/~davgolub/planing.htm
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Example periodisation- water
polo.

In this graphic chart symbols are following:
numbers- represent months; a- general
preparation phase, b- basic preparation phase,
c- specific water polo preparation phase, dprecompetition preparation phase; I.preparation period, II.- competition period and
III.- relax period.
http://www.inet.hr/~davgolub/planing.htm
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The F.I.T.T principle.
Type
Again dependent on the
stage of the training year.
 Most training is water based
and includes swimming, leg
training, balls skills, game
skills/strategies etc…
 At different times of the
year as well as within
sessions methods can
include, continuous training,
interval training, circuit
training, resistance training,
skill training etc…


http://www.inet.hr/~davgolub/planing.htm
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Variety

Dependant on goals,
focus, etc… variety is
important to keep up
motivation. An example
could be if cardiorespiratory endurance
was the focus continuous
training could include,
swimming, running,
cycling etc… or fartlek,
circuit training could be
used to “add spice”.
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Progressive overload

Across a programme this principle should be applied.
This could occur by…

Increasing frequency eg running 3x a week
increasing to 5x by the end of the programme.
Increasing distance eg increasing from 3km -5km
over the course of the programme
Increasing intensity eg increasing from 60%-85%
MHR over the programme
Increasing duration eg increasing from 30min runs
to 50mins by the end of the programme.



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Rowing

We are going to use
rowing as an example
of some of the
methods of training
you can use when
applying to a
particular sport. We
will also look at an
example of
periodisation.
http://www.rowingnz.com/Default.aspx?tabid=56&ArticleID=5
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The aim of the program:

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1. Increase Maximum
VO2.
2. Increase Strength
Endurance.
3. Increase Maximum
Strength.
4. Higher efficiency of
Rowing Technique.
5. Better Flexibility and
Coordination.
http://www.rowingnz.com/Default.aspx?tabid=56&ArticleID=5
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Periodisation example

Training Program

Period 1 : June - September.
(Preparation period 1).
Program June: Main Effect:
Maximum Strength.
Secondary: General
Endurance.
Program July: Main Effect:
Maximum Strength and
General Endurance.
http://www.rowingnz.com/Default.aspx?tabid=56&ArticleID=5
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Periodisation example.

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Period 2 :
October - November
(Preparation period 2).
Program Oct &
Nov: Main Effect:
General Endurance
and Muscular
Endurance.
http://www.rowingnz.com/Default.aspx?tabid=56&ArticleID=5
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Periodisation example.

Period 3 :

December (Precompetition period).
Program
December: Main
Effect: Basic Specific
Endurance and
Rowing Technique.
http://www.rowingnz.com/Default.aspx?tabid=56&ArticleID=5
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Periodisation example.
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Period 4 :
January - April (Competition
period).
Program weeks without
competition: Main Effect:
Increased Specific Endurance.
Program weeks with
competition: Main Effect:
"Super-Compensation" effect
and Race preparation
Program "Peak" for
Championships or
Important Regatta: Main
Effect: "Peak" for the
Championships.
http://www.rowingnz.com/Default.aspx?tabid=56&ArticleID=5
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Periodisation example

Period 5 :

May (Recovery
period).
Program May: Main
Effect: Active
recovery.
http://www.rowingnz.com/Default.aspx?tabid=56&ArticleID=5
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Training methods.-Short
Interval

Short interval involves
work periods up to two
minutes and rests that
are so short that oxygen
uptake and the pulse (in
the rest) does not
decrease appreciably
before the start of the
next work period.
http://www.rowingnz.com/Default.aspx?tabid=56&ArticleID=5
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Training methods.-Long Interval

Long interval involves
work period from two
minutes and up to 10-15
minutes, and rest lengths
such that work intensity
can be maintained
approximately constant
during each work period.
http://www.rowingnz.com/Default.aspx?tabid=56&ArticleID=5
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Training methods.-Interval

The short interval is
very important during
the regatta season to
keep a good quantity
of training in the right
area of race velocity,
and use of stroke rate
valid for competition.
http://www.rowingnz.com/Default.aspx?tabid=56&ArticleID=5
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Training methods.-Continuous

Aerobic training with
metabolic balance.
Energy covered 100%
aerobic or with a small
amount of anaerobic
capacity involved, but
without accumulated
production of acid
lactate. This can be
completed in the boat or
on an ERG.
http://www.rowingnz.com/Default.aspx?tabid=56&ArticleID=5
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Training methods.-Fartlek

Training according to the
interval principle, of
relatively long duration (812 km), with improvised
alteration between high and
low intensity, and with the
main purpose of increasing
or maintaining aerobic
endurance. Gives a good
opportunity to control the
technique during different
level of intensity.
http://www.rowingnz.com/Default.aspx?tabid=56&ArticleID=5
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Training methods.-Age
dependant.

Junior rowers should have
passed the "Puberty" and
have a settled body before
they start with heavy
weight training. The best
period to improve muscle
volume and strength seems
to be between 18 and 23
years. For younger rowers
their own "bodyweight" can
be used as load. Circuit
training and endurance
training is preferred.
http://www.rowingnz.com/Default.aspx?tabid=56&ArticleID=5
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Training methods-Resistance
training.
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Olympic rowing coach Terry O’Neil believes that a weight
training programme for his sport should mirror actual
race requirements as closely as possible (a principle that
should always be adhered to regardless of sport). This
means that:
The exercises selected must be relevant to rowing;
They must be performed ultimately at a pace equivalent
to the actual stroke;
They must create conditions that mirror the heart rate
levels sustained during a 2K race and
Reflect the time it takes to complete the race distance.
http://www.pponline.co.uk/encyc/1024.htm
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Acute and chronic effects of
exercise.

No matter what you choose as a
sport/activity/focus you will need to
monitor some of the acute and chronic
effects of exercise. In terms of acute an
example would be working out what
intensity you are working at. In terms of
chronic effects you can work out what
types of gains you have made eg VO2 Max
or Muscle strength.
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Application

All the examples have given a specific sport or
physical activity as a focus. Your application may
not be based on a specific sport or activity, but
rather based on specific components etc…
Therefore your principles of training, methods of
training, and exercise physiology knowledge
should be based on these. There is strong links
between your goals setting and your application.
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What should I consider when
planning a programme?
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What time period (duration) do I have available to
complete the programme?
What are my goals?
How can I best achieve these goals and measure this?
What training principles will I apply and how?
What components of fitness are my focus and what
methods best apply for improvement in these
components?
What energy systems are relevant to the focus/goals I
am trying to achieve?
What methods will I apply and how?
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What should I consider when
planning a programme?
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What acute and chronic effects of exercise can I
measure and use to show improvement and success of
achieving goals?
What components of fitness can I measure and use to
show improvement and success of achieving goals?
If I am focussing on a sport activity I compete in what
stage of the training year am I at?
What already occurs in my life that may impact on this
programme?
How can I best manage these influences (positive or
negative)?
How do I fit in current physical activity into the training
without overtraining?
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If I am required to evaluate/critically evaluate
this programme what should I consider?
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Consider all the aims/ goals and you made in
planning.
Consider success/difficulties of training
principles, methods of training, components of
fitness etc…
Monitoring as you go so that you have specific
information to support/justify statements
Consider Biophysical aspects as well as sociocultural eg barriers, enablers, outside influences.
“Healthism” and the ideologies the programme
is based on.
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If I am required to evaluate/critically evaluate
this programme what should I consider?

In terms of modifications for the future or
if you did it again, look at all the
knowledge you have gained over the
module and decide if you applied this
knowledge successfully/appropriately. If
you think that you could have done some
things better, what and how?
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Assessment

If this knowledge is being applied for
assessment purposes you will be given
this kind of guidance. However, it is
important to monitor as you go to ensure
relevant knowledge is applied and
evaluated.
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Bibliography

Websites
http://www.inet.hr/~davgolub/planing.htm
http://www.rowingnz.com/Default.aspx?tabid=56&ArticleID=5
http://www.pponline.co.uk/encyc/1024.htm

Books
VCE
Physical Education Book 2 (1999)
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