A. SPORT TRAINING (Principles and methods of sport training) Getting the best out of your training requires adequate planning. The best training programmes are built on principles of specificity, overload, progression and reversibility. You can also use the FITT acronym to help remember the key things when adjusting programmes to individual sporting goals. It stands for Frequency, Intensity, Time and Type. Calculating the target zone also helps assess how much aerobic or anaerobic training you need to do to improve fitness.
Principles of training Training should be matched to an individual's needs By using the principles of training as a framework we can plan a personal training programme that uses scientific principles to improve performance, skill, game ability and physical fitness. A successful training programme will meet individual needs which are personal fitness needs based on age, gender, fitness level and the sport for which we are training. A successful training programme will also include exercise in the correct heart-rate target zone. The key principles when planning a programme are:
Specificity – training must be matched to the needs of the sporting activity to improve fitness in the body parts the sport uses Overload - fitness can only be improved by training more than you normally do. You must work hard. Progression – start slowly and gradually increase the amount of exercise and keep overloading. Reversibility – any adaptation that takes place as a result of training will be reversed when you stop training. If you take a break or don’t train often enough you will lose fitness. In planning a programme, use the FITT principles to add the detail:
Frequency - decide how often to train. Intensity - choose how hard to train. Time - decide for how long to train. Type - decide which methods of training to use. You should also consider the principle of moderation (přiměřenosti, umírněnosti). It is important to have rest periods which allow the body to adapt. Too much training (overtraining) can lead to injury.
Methods of training Training can be aerobic or anaerobic.
In aerobic exercise, which is steady and not too fast, the heart is able to supply enough oxygen to the muscles. Aerobic training improves cardiovascular fitness. Anaerobic exercise is performed in short, fast bursts where the heart cannot supply enough oxygen to the muscles. Anaerobic training improves the ability of the muscles to work without enough oxygen when lactic acid is produced. Specific training methods can be used to improve each fitness factor.
Circuit training involves performing a series of exercises in a special order called a circuit. Each activity takes place at a 'station'. It can be designed to improve speed, agility, coordination, balance and muscular endurance. There is a time set up for exercise and rest. Continuous training involves working for a sustained period of time without rest. It improves cardio-vascular fitness. Cross training involves using another sport or activity to improve your fitness. It happens when an athlete trains in a different environment. For example a volleyball player uses the power training for that sport to help with fitness for long jump. Fartlek training or 'speed play' training involves varying your speed and the type of terrain over which you run, walk, cycle or ski. It improves aerobic and anaerobic fitness. Interval training involves alternating between periods of hard exercise and rest. It improves speed and muscular endurance. Weight training uses weights to provide resistance to the muscles. It improves muscular strength (high weight, low repetitions, ´reps´), muscular endurance (low weight, high reps, many sets) and power (medium weight and reps performed quickly). Altitude training (AQA only) is aerobic training high above sea level, where oxygen levels are lower. It is used to increase aerobic fitness quickly. General methods of training can be applied to specific sports. For example, continuous training might involve swimming, cycling, rowing, aerobics or running.
Calculating target zones and thresholds of training To train effectively you must know:
Your current level of fitness
The amount of aerobic training you need for your sport The amount of anaerobic training you need for your sport For example, sprinters use mainly anaerobic training and marathon runners use mainly aerobic training. You can use your maximum heart rate (MHR) to calculate how hard you should work your heart to develop either aerobic or anaerobic fitness. To calculate MHR: 220 - age = MHR Improve aerobic fitness by working at 60-80% of MHR.
Aerobic fitness is another way of describing cardiovascular fitness, or stamina. You can improve aerobic fitness by working in your aerobic target zone. This is found between 6080% of your MHR. You cross your aerobic threshold, the heart rate above which you gain aerobic fitness, at 60% of our MHR. You can improve your anaerobic fitness, which includes strength, power and muscular endurance, by working in your anaerobic target zone. This is found between 80-100% of your MHR. Anaerobic threshold is the heart rate above which you gain anaerobic fitness. You cross your anaerobic threshold at about 80% of your MHR. Below 60% MHR you do not improve your aerobic or anaerobic fitness at all. When working anaerobically you create an oxygen debt and can only keep going for a short time. Oxygen debt is the amount of oxygen consumed during recovery above that which would normally be consumed during rest. This results from a shortfall of available oxygen during exercise. You can monitor your fitness levels by recording your recovery rate after exercise. The recovery rate is the time it takes for the pulse rate to return to normal after exercise. Remember that percentages of MHR are approximate and personal levels of activity and fitness will cause differences in the thresholds. Stages of a training session 1. Warm-up
Whole body exercise to raise heart rate and body temperature. Stretching to prepare muscles, ligaments and joints. Practising skills and techniques to be used in the session. 2. Main activity - this could be:
Fitness training - which may be linked to repeated technique work. Skill development - drills or team practices. Modified or conditioned games.
3. Warm down (sometimes called cool down)
Light exercise to help remove carbon dioxide, lactic acid and other waste products. Gentle stretching to prevent muscle soreness and stiffness later.
SPORT TRAINING Training and coaching ability; motor ~ acceleration acquire; ~ skills activity; motor ~ agility all-round development anaerobic; ~ exercise, ~ work annual (yearly) training plan athlete balance, ~ exercise basic training circuit training coach, coaching competition, ~ performance, ~ conditions competitive period condition conditioning training coordination, fine ~, gross ~, spatial ~ cyclic, ~ movement drill duration, loading ~ early specialization effect; effectiveness endurance; muscular ~, power ~, speed ~ exercise feedback fitness flexibility frequency fundamentals group, control ~, training ~ intensity, high ~, low ~, optimal ~ interval; ~ recovery lack of physical activity
schopnost; motorická (pohybová) ~ zrychlení získat, osvojit si; ~ dovednosti aktivita, činnost; pohybová činnost hbitost, mrštnost, pohyblivost všestranný rozvoj anaerobní; ~ cvičení, ~ práce roční tréninkový plán sportovec, sportovkyně / atlet, atletka rovnováha, cvičení na rovnováhu základní trénink, etapa ~ kruhový trénink kouč, koučování soutěž, ~ výkon, ~ podmínky hlavní, soutěžní období kondice, podmínka, stav kondiční trénink koordinace, jemná ~, hrubá ~, prostorová ~ cyklický, ~ pohyb cvičení, opakování trvání, délka, ~ zatížení raná specializace účinek, působení; účinnost, efektivita vytrvalost; svalová ~, rychlostně-silová ~, rychlostní ~ cvičení, cvik; cvičit, trénovat zpětná vazba kondice, zdatnost, výkonnost flexibilita, ohebnost, pohyblivost četnost, frekvence základy, základy techniky skupina, kontrolní ~, tréninková ~ intenzita, vysoká ~, nízká ~, optimální ~ přestávka, interval; ~ odpočinku, zotavení nedostatek (tělesného) pohybu
load load capacity long-term method, training ~ motivation; achievement ~ motor; ~ functions, ~ experience movement; control ~ number of repetitions, ~ reps one-peak cycle optimal / optimum intensity overload, overloading overtraining, long-term ~, short-term ~
zátěž, zatížení; zatěžovat pracovní tolerance, zatížitelnost dlouhodobý metoda, tréninková ~ motivace; výkonová ~ motorický, pohybový; ~ funkce, ~ zkušenost pohyb; ovládat, řídit ~ počet opakování cyklus s jedním vrcholem (soutěží, závodem) optimální intenzita nadměrné zatížení, přetížit, přetěžování přetrénování, dlouhodobé ~, krátkodobé ~
pace; ~ change passive regeneration, ~ recuperation peak; peak athletic form or shape
tempo; změna tempa pasivní regenerace, ~ odpočinek zotavení vrchol; vrcholná sportovní forma
performance; sports ~, team ~ performance development performance gain, ~ increase period; competition ~, preparatory ~, transition ~ physical condition; ~ conditioning physical exercise, ~ fitness physical preparation, general ~, specific ~ physical training plan, tactical ~, training ~ plyometric training, plyometrics power, ~ training practice, ~ session preparation, conditioning ~, technical ~, tactical ~, psychological ~ principle, ~ of progressive loading
výkon; sportovní ~, týmový ~ rozvoj výkonnosti přírůstek výkonnosti, zvyšování výkonnosti etapa, období, interval; soutěžní ~, přípravné ~, přechodné ~ kondice; kondiční trénink tělesné cvičení, ~ výkonnost, (zdatnost) kondiční příprava, obecná ~, speciální ~ kondiční trénink plán, taktický ~, tréninkový ~ plyometrický trénink, plyometrie rychlostní síla, rychlostně-silový trénink trénink, tréninková jednotka příprava, kondiční ~, technická ~, taktická ~, psychologická ~ princip, zásada; ~ postupně se zvyšujícího zatížení psychika, psychický rozsah pohybu reakční doba připravenost na výkon, ~ podat výkon odpočinout si, zotavit se; odpočinek, zotavení regenerace, aktivní ~, pasivní ~ režim; denní ~, pitný ~ odolnost, odpor; odolnost vůči únavě interval odpočinku rytmus pohybu OM, opakovací maximum
psyche, psychic range of motion reaction time readiness for performance recover; recovery regeneration, active ~, passive ~ regime ; daily ~, drinking ~ resistance ; fatigue ~ rest interval rhythm of movement RM, repetition maximum
run, continuous ~, shuttle ~ running speed running technique sensitive period short-term sign of fatigue skill; basic, fundamental ~, complex ~, tactical ~, technical ~ skill acquisition specialization, early ~ specific exercise speed speed endurance speed training split vision sport; children’s ~, competitive ~, elite/toplevel ~, contact ~, individual ~, professional ~, recreational ~, youth ~ sport(s) performance, ~ training sports training of children and youth stale; staleness strain strength strength development strength training taper; ~ period task; movement ~ team; ~ cohesion, support ~ technique, master the ~ test battery total load training camp, ~ cycle training effect, cumulative ~ training load training objectives training zone untrained person variability volume of training, workload ~ warm-up; warm up
běh, vytrvalostní ~, člunkový ~ běžecká rychlost maximální běžecká technika senzitivní, citlivé období krátkodobý známka únavy dovednost; základní ~, složitá ~, taktická ~, technická ~ osvojování dovedností specializace, raná ~ speciální cvičení rychlost pohybová schopnost rychlostní vytrvalost rychlostní trénink periferní vidění ve hrách sport; ~ dětí, výkonnostní ~, vrcholový ~, kontaktní ~, individuální ~, profesionální ~, rekreační ~, ~ mládeže sportovní výkon, ~ trénink sportovní trénink dětí a mládeže sešlý, unavený; syndrom přetrénování zátěž, vyčerpávající úsilí síla schopnost rozvoj síly silový trénink ladit sportovní formu; vylaďovací období úkol, pohybový ~ družstvo, tým; ~á koheze, soudržnost; realizační ~ technika; zvládnout, ovládnout techniku testová baterie celkové zatížení tréninkové soustředění, ~ cyklus tréninkový efekt, kumulativní ~ tréninkové zatížení tréninkové cíle tréninkové pásmo netrénovaný jedinec variabilita, proměnlivost objem tréninku, objem zatížení rozehřátí, rozcvičení; rozcvičit se
Physiology in training accumulation of fatigue, ~ lactate adapt; adaptation aerobic; ~ endurance, ~ threshold
(na)hromadění únavy, ~ laktátu, adaptovat, přizpůsobit se; adaptace aerobní; ~ vytrvalost, ~ práh
age; biological~, chronological ~ air resistance biological rhythm BMI, body mass index capacity, aerobic/ anaerobic ~, endurance ~ deficit, oxygen ~ energy demand; ~ expenditure fatigue, acute ~, global ~, local ~ heart rate; monitor nutrition, ~al supplement hypertrophy, training induced ~ onset of fatigue oxygen consumption, ~ debt respiratory stimulus; minimal ~, subtreshold ~ supercompensation SV, stroke volume sweat, sweating symptom; ~ of fatigue test, exercise ~ threshold, aerobic ~, anaerobic ~ training, aerobic treshold ~, circuit ~, conditioning ~ VC, vital capacity ventilation work out workload; ~ frequency
věk; biologický ~, kalendářní ~ odpor vzduchu biorytmus index tělesné hmotnosti, BMI kapacita; aerobní/ anaerobní ~, vytrvalostní~ deficit, kyslíkový ~ energetická náročnost, spotřeba; ~ výdej únava, akutní ~, celková ~, lokální ~ srdeční frekvence; sporttester výživa, potravinový doplněk hypertrofie, ~ vyvolaná tréninkem nástup únavy spotřeba kyslíku, kyslíkový dluh respirační, dechový podnět, vzruch; prahový ~, podprahový ~ superkompenzace tepový objem potit se, pocení projev, příznak; ~ únavy test, zkouška, testovat; zátěžový test práh, aerobní ~, anaerobní ~ trénink, ~ na úrovni anaerobního prahu, kruhový ~, kondiční ~ vitální kapacita dýchání, respirace posilovat zátěž, zatížení; frekvence ~
Biomechanics accuracy angle; take-off ~; release ~ angular velocity anticipate assess body; ~ composition, ~ mass, ~ height fatigue fracture impulse; nerve ~ mass; bone ~, lean body ~, muscle ~ muscle soreness relaxation ; muscle ~ respond; response somatic stretch take-off; ~ angle, ~ phase, ~ strength weight work, muscle ~
přesnost úhel; ~ odrazu; ~ vzletu, odhodu úhlová rychlost anticipovat, předjímat hodnotit, posuzovat tělo; ~ tělesné složení, ~ hmotnost, ~ výška únavová zlomenina podnět, impulz; ~ vzruch hmota; kostní ~, aktivní tělesná ~, svalová ~ namožené svaly, svalová bolest relaxace, uvolnění; svalové ~ reagovat; reakce tělesný o stavbě těla natahovat, protahovat odraz; ~ý úhel, ~á fáze, ~á síla hmotnost, tíha práce, svalová ~
Developmental stages adolescence adulthood age category, ~ group development; mental ~, performance ~, somatic ~ developmental stage perception; perceive stage, developmental ~, learning ~
adolescence, období ~ dospělost, období dospělosti věková kategorie, skupina vývoj, rozvoj; psychický ~, ~ výkonnosti, tělesný ~ vývojové období percepce, vnímání; vnímat; vnímat etapa, úroveň, fáze; vývojová ~, ~ učení
B. QUIZ. Test yourself! 1. A successful training programme will meet a. group aspirations b. individual needs c. team hopes 2. In the FITT training principles F stands for: a. fitness b. frequency c. force 3. Deciding how hard to train refers to training: a. intensity b. length c. regularity 4. In aerobic training muscles have: a. insufficient oxygen b. sufficient oxygen c. too much oxygen 5. Speed and muscular endurance can be improved by: a. interval training b. fartlek training c. circuit training 6. The maximum heart rate is calculated by subtracting age from: a. 226 b. 220 c. 260 7. Warm up should prepare muscles by: a. hard running b. walking fast c. stretching 8. Warm down should include: a. light exercises
b. strenuous work c. hard running 9. Lactic acid is a waste product of: a. anaerobic exercise b. aerobic exercise c. light exercise 10. Carbon dioxide is removed from the body through the: a. heart b. kidneys c. lungs Check your answers: 1b, 2b, 3a, 4b, 5a, 6b, 7c, 8a, 9a, 10c
C. Problem questions and tasks for group presentations 1. A successful training programme as mentioned above should meet both individual and team aspirations, needs and other requirements coming out of the respective sport and/or discipline. a. What is the main problem task for a coach when designing a training plan for a team? b. What is the main issue for an athlete when following set goals. c. Design one 90-minute training session for a team sport in the preparatory workout period preceding the main season. 2. There are several training periods (seasons) within one workout and competitive year. a. Characterize the differences between the training periods starting at the first preparation period after the main season, and match them with appropriate means of preparation in terms of proper length, intensity, the use of general or specific means, individual and/or team plays, etc. b. Select one training period (season) and set (write) a general plan of it for i. an individual sport athlete ii. a team sport athlete 3. When a sport instructor or a trainer decides on the particular workout design for an individual, numerous factors has to be taken into account, such as the age, current health state and health risks, gender, individual needs and an access to sport facilities, etc. Design a 4-week programme for a. a 65-year-old woman who has never done any regular sport or organized physical activity, without any significant health problems whose main aim is to accompany her new partner for walks and trips in the nature
b. a basketball player aged 34 who has suffered an ACL tear and now, after 3 months of treatment he wants to join the team c. an elite junior 800-metre runner whose aim is to win a national championship to take place in a month´s period.
