Fundamentals of Training

Year 1

Lloyd Dean

HND Sports Science

Aims By the end of this lesson you should be able

to describe the factors effecting fitness components:

Apply fitness components to a variety of sports

List factors that can effect each component

Describe field based tests for measuring components

Aerobic Endurance Oxygenated blood to working muscles and waste removal

Also know as aerobic endurance, aerobic capacity, aerobic fitness or aerobic power.

Most essential component at rest and during recovery

Examples?

Developed through continuous and interval training.

Lactate threshold training(Interval) is the best indicator of aerobic endurance (Coyle et. al, 1991)

Lactate tolerance training produces greatest gains (Baechle & Earle, 2008)

Muscular Strength (Siff, 2000) Effects power, and local

muscular endurance and is rarely used in isolation.

Age – Puberty, mid 20’s, 40+

Gender – 2/3

Size (Cross-sectional area) – Force

Type of contraction - Best gains when specificity applied

Muscle fibre type – FT vs ST

Muscle fibre recruitment – Nerve impulse and amount of fibres contracted. Eg. 1RM all fibres recruited.

85% of 1RM (2-5 reps), 2 x per week, 8 sets per muscle group – Optimal strength gains (Peterson et. al., 2004)

Muscular Endurance Associated with muscular fatigue

Fibre type – ST vs FT

Age – Fatigue levels increase with age.

Temperature – Optimal muscle temperature is 37oC

Muscle’s ability to use oxyen

Lactate tolerance threshold (JoAP, 1986)

Interval training elicits gains as well as continuous (Baechle & Earle, 2008)

Speed Closely related to power

Fatigue tolerance levels.

Muscle fibre type

Reaction time - indirect factor

Bone size

Body composition

Technique

Flexibility

Flexibility

Stability vs. Movement

Muscle temperature – 37oC & stretch for flexibility (Baechle & Earle, 2008)

Age – Lose flexibility with age

Gender – Females more flexible than males

Injury – Prior injuries reduce flexibility levels

Sport

Stretching – Prevention of DOMS (Siff, 2000)

Power Work/Time (Baechle & Earle, 2008)

Strength and speed characteristics (Bompa, 1999)

Stretching - Static (Knudson et. al, 2000)

ROM at joint – Work = Force

x Distance travelled (Massis 2009)

Throwing, jumping , changing direction and striking activities

Appropriate recovery times (5 – 6 min)

Technique and injury

Body Composition

Measurements:

SomatotypesEndomorph – Short/fat Mesomorph- muscular Ectomorph – Tall/thin

Body fat determinationSkinfold measurements – Skin thickness is measured at various sites on the body

Body mass index (BMIHeight / weight2) (WHO, 1992)

Issues?

Distance Task

Research the remaining components and what can effect each:

Coordination, balance, agility and reaction time

Think of what makes each component?

Mel Siff blog will help

How Can Each Be Measured?

Aims You should now be able to describe the

factors effecting fitness components:

Apply fitness components to a variety of sports

List factors that can effect each component

Describe field based tests for measuring components