A. SPORT TRAINING - Inteftek

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:
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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:
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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.
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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.
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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:
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Your current level of fitness
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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
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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:
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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)
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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.