SS4073: Exercise Programming Past Paper PDF (NCEF, University of Limerick)

SS4073: Exercise Programming PROGRAMME PLANNING - PERIODISATION AND OVERTRAINING Dr. Karl Fleming 06/10/2024 1  Aim To provide students with the in-depth knowl...

SS4073: Exercise Programming PROGRAMME PLANNING - PERIODISATION AND OVERTRAINING Dr. Karl Fleming 06/10/2024 1  Aim To provide students with the in-depth knowledge to enable them to plan effective and motivating advanced exercise programmes for individuals with a wide variety of needs and abilities  Learning Outcomes At the end of this section, the student will be able to; 1. Describe the four stages of programme planning and function of each stage 2. Describe the factors for consideration in the planning of an exercise programme 3. Describe the characteristics, components and guidelines of an effective programme 4. Describe the factors for consideration in the design of exercise programmes and the use of different exercise environments Module 8 3  Learning Outcomes 5. Describe the variety of options for developing each of the components of an exercise programme and advantages and disadvantages of each method 6. Define the term periodisation of training programmes and explain the advantages of this type of programme 7. Describe the different types of periodised programme models 8. Describe the phases which make up an Annual Periodised Plan for a client/athlete 9. Explain the difference between linear and non-linear periodisation Module 8 4  Learning Outcomes 10. Explain the terms; macrocycle, mesocycle, microcycle 11. Describe the Athlete Performance Training Principles and how they affect an athlete’s training programme 12. Describe stress adaptation 13. Describe a range of suitable equipment available for each method 14. List the signs and symptoms of overtraining Module 8 5  Assessment 2 hour in-class written paper. The paper will be divided into two sections: Section (A) (40%) will contain 4 questions relating to general programming and programming for special populations from which 3 must be answered. Section (B) (40%) will contain 2 Case Studies relating to programming and each case study will be followed by 4 questions. All 4 questions must be attempted Assessment date: Thursday 5th December 2024  Sample Questions There are generally 8 phases which make up an Annual Periodised Plan for an athlete. Describe the general content and emphasis of any 5 of these phases. There are 9 Athletic Performance Training Principles. Describe in detail any 5 of them and how they affect an athlete’s training programme.  Key Concepts Stages in programming Considerations in effective programmes Periodisation Phases of an Annual Periodised Plan Macrocycles, mesocycles, and microcycles Athletic Performance Training Principles Overtraining  Four Stages in Prog. Planning 1. Needs Analysis 2. Programme Prescription 3. Programme Implementation 4. Programme Evaluation Once done correctly will result in a shock phase resulting in adaptation without any maladaptation (GAS)  Needs Analysis A. Screening/informed consent Medical history Current injuries Referral criteria Exercise history Medications Contact numbers  Needs Analysis B. Fitness Testing Motivation Relationship-building Education Components of fitness Appropriateness Accuracy Recording Experience  Needs Analysis C. Client’s Goals D. Time available E. Preferred activities F. Education G. Sell the programme H. Lifestyle habits  Programme Design A. Exercise Selection B. Components of fitness C. FITT Principles D. Warm up and cool-down E. Programme card  Programme Implementation Motivation and adherence is the key:- A. Individual needs B. Short and long-term goals C. Encourage groups and emphasise fun D. Logging E. Progression  Programme Evaluation A continuous and ongoing cycle:- A. Re-testing B. Record and compare C. Consultation  Programming Why do so many programmes fail to achieve what they set out to do?  Reasons for Programme Failure Client fails to do programme Frequency not as agreed Incorrect component targeted by PT Bias towards own preferences Incorrect intensity employed by PT Poor or no fitness testing conducted  Bridging the Gap Taking the client from their current physical state to the stated desired state.  Why is planning so important? Write down three reasons why planning a training programme is important.  Why is planning so important? Goal setting Motivation Knowing what you are doing in advance Client is prepared Switching from “nice to do – need to do”  Planning Principles Progression Accumulation Variation Context Specificity Overload Recovery Individual Interference Long Term Athlete Development  Planning Strategy Identify key training areas (KTA) Prioritize what client/athlete needs to do (need versus nice) Recognize training adaptation times that are needed Cumulative effect v residual effect v immediate effect Stimulus Threshold should be optimal not maximal Consider the complementary nature of training units (intra workouts versus inter workouts)  Periodisation and Planning – Developing the Plan What is periodisation?? Organisation of training into distinct periods, also known as phases or cycles, in order to maximise the training adaptation but minimise the risk of mal-adaptation  Goals of Periodisation To promote the long-term development of an client/athlete Optimising performance at a pre-determined time point Structuring precise training interventions to target the development of very specific physiological, technical, tactical, behavioural and mental outcomes Managing the training stressors to prevent over-training  Planning a Training Year All training is based around the competition year which includes; Pre-season: Develop bases of aerobic endurance, muscular strength, speed and sports specific skills. In-Season: Enhance the systems needed for key races, which may include the advanced training abilities of muscular endurance and power Off-Season: Time to rest & rejuvenate from competition. Remain active, with reduced workout hours, training often in other aerobic activities  Planning a Training Year Periodisation is the organised division of training into specific blocks, periods or phases There are 3 key Further characterised by training training sub- phases of phases: varying durations termed: 1. Pre-season Macro-cycles 2. In-season Meso-cycles 3. Off-season Micro-cycles  Periodisation Cycles Macrocycle - a training cycle usually one year Overall training period - e.g., 12 months Overall aim – e.g., Rugby championship Mesocycle – a subdivision of a macrocycle, can be 1 week long or several months long, which builds the athlete up to a peak Sub-division – e.g., 3 months Should have own aim – e.g., Hypertrophy, Strength, Power, Peaking Microcycle – a subdivision of a mesocycle, can be 1 day or several weeks Sub-division – e.g., 1 week Will contain detailed breakdown of actual sessions  Linear v’s Non-Linear Linear – increase in intensity mesocycle by mesocycle Used for single event, e.g., Marathon Ensures structure / progression Non Linear – undulation from meso to meso Often used for very extended periods – e.g., Olympians  General Model (Linear) High volume / Low intensity Medium volume / Medium intensity Low volume / high intensity  Non-Linear Absolute need for retest and recalculate Est 1 RM at end of each Meso to ensure continued adaptation Psychological effects  Non-Linear Non-Linear periodisation can also be used within a Meso Cycle (Light weeks/Heavy weeks) and even within a Micro Cycle (Light days/Heavy Days)  Types of Periodised Programme Models Traditional - volume and intensity are systematically manipulated. Training cycles begin with a high volume, low intensity profile, then progresses to low volume, high intensity over time Step wise - Like the traditional model, intensity increases, and volume decreases during the training period. Volume is decreased in a step-wise fashion; repetitions are reduced from 8-5, 5-3, and so forth, at specific time intervals Undulating - training volume and intensity increase and decrease on a regular basis, but they do not follow the traditional pattern of increasing intensity and decreasing volume as the meso-cycle progresses Overreaching - volume or intensity is increased for a short period of time (1-2 weeks), followed by a return to “normal” training. This method is used primarily with advanced strength trained athletes  Designing the Periodised Training Programme Periodisation programming is all about managing the stress- and-rest cycle to optimise improvement and maximise the overall gain in performance The kind of periodisation applied to a particular athlete will be strongly influenced by the sport the athlete pursues, the physical characteristics that are required, and the training age of the athlete (YPT 2006)  Phases of an Annual Periodised Plan General Preparation Specific Preparation Pre-competition season Competition season Taper Peak (Main Event) Relaxation Off-season  General Preparation Phase Usually, the first phase of any plan Training focuses on developing a foundation for the event/sport performance Client/athlete trains systems that are slow to change, e.g. aerobic energy system. Long term changes such as increasing muscle mass and strength would also be targeted Training is aimed at primarily overall fitness Client/athlete in more technical sports would also use this phase to work on significant technique changes or to tune new equipment Volume and load would be increasing throughout  Specific Preparation Phase A continuation of the Prep phase but signals a transition into more sport specific training E.g., a cross-country skier who was mostly running and biking in the Gen Prep phase, would begin to include more roller skiing into program in this phase Client/athlete would also work on systems that train more easily than those targeted in Gen Prep E.g., anaerobic energy systems, speed and power Volume/load would be increasing throughout, with peak volume (hr/week) higher than in Gen Prep  Pre-Competition Season Phase Client/athlete prepares specifically for competition Peak volume in this phase may be less that in previous phase, or it may be more, depending on sport type, training history, and length of competition phase If volume is less, intensity will increase Rule of thumb is to keep fatigue level constant as the volume goes down and intensity goes up  Competition Season Phase Client/athlete needs to be rested to perform well, thus total volume and fatigue levels are significantly reduced in this phase Peak volume may be reduced to 50%. Where sports competition is relatively long, early races will be treated as training races. Racing effort is counted in the training load. Between races, training focuses on exercises and drills to keep athlete tuned for racing. Recovery activities are paramount.  Taper Phase Primarily designed to lower the accumulated fatigue level to as low a value as possible, while optimising client/athlete event/race readiness Volume is gradually lowered with training focus is on short intense training efforts followed by mental and physical recovery activities Taper length depends on activity/sport/training age  Peak Phase Peak performance time Emphasis is on mental prep, performance and recovery  Relax Phase De-tuning phase, in which training load/intensity is gradually lowered from competition levels Volume may be high, but intensity lower and focus is on recovery Volume decreases across the phase  Off-Season Phase Devoted to recovery, regeneration, mental recovery Use different activities Take care of chronic and repetitive strain injuries No volume constraints, although activity should not drop suddenly or fall too far below the beginning levels anticipated for the first mesocycle of the next gen prep phase  Building the Annual Plan What does the training year look like? Start date/First race/match/most important event → Calculate no. of weeks available for each training phase Divide training year into phases Start date → first event (Gen Prep, Spec Prep, Pre-comp) First event → peak event (Competition, Taper) Peak event → year-end (Peak, Relax, Off-season) How many hours per phase? Total hours = yearly training load (hrs) Divide phases (meso) → 1-5 micros → daily training chunks → hrs allocated to particular training types  Building the Annual Plan Volume: total volume = hrs per phase Stems from sports norms, coaches' experiences Volume curve = sport specific → vol adjusted ↓ by 40-50% for Competition phase, further 25%↓ in Taper phase Intensity: As vol↑, intensity↓ (reciprocal) Reciprocal → fatigue loads consistent with client’s training capacity Intensity v. Volume: intensity – effort, but not consistently measured across exercise types.  Example 1 Male client, 35, no contra-indications Competes in orienteering up to national level Wishes to improve his running speed to increase his competitiveness Competes at “Brown” Level Design a one-year periodised programme  Example 1 - Orienteering Analysis Exercise action? Running on irregular surface Component? Aerobic Endurance Energy System? Fatty Acid Oxy mainly but some CP & Lactate in bursts (hills + final run-in)  Example 1 - Orienteering Components Aerobic Endurance Lower Body Power Agility Desired Level Travelling speed 5 min/Km Cross Country Test 5 Km Cross Country Route  Example 1 - Orienteering Timeline 12 Months Primary Goal – 1 x National Champ (3 days) Secondary – 4 x Provincial Champs (4x1 day) Tertiary - League 1 Macro (year) with 4 Meso (3-5-2-2 months) Each Meso divided into weekly Micro  Orienteering – Macro (12mths) 4 Meso each with own objective Notice that meso are not uniform length, duration is dictated by season. Mar Apr May Jun July Aug Sep Oct Nov Dec Jan Feb Champs Post Season General Comp Season - League Preparation  Orienteering – Meso (3mths) Cardiorespiratory Endurance 12 micro with own objective Road Based 6 – 10 Km Aim of Phase - 40min Road based 10 Km Mar Apr May Jun July Aug Sep Oct Nov Dec Jan Feb Champs Post Season General Comp Season - League Preparation  Orienteering – Meso (3mths) Mar Apr May Jun July Aug Sep Oct Nov Dec Jan Feb Champs Post Season General Comp Season - League Preparation Training focusses on developing a foundation for the sports performance Athlete trains systems which are slow to change (aerobic energy system, increasing strength, mass) Volume/load increasing throughout Now lets look at a detailed breakdown of the micros  Gen. Prep. MESO (3mths) July– 6Km in 24 min Aug– 8Km in 32 min Sep– 10Km in 40 min Example of 4 Micro Cycles in July  Gen. Prep. MESO July– 6Km in 24 min Aug– 8Km in 32 min Sep– 10Km in 40 min Example of 4 Micro Cycles in July  GENERAL PREP - JULY JULY MICRO 1 MICRO 2 MICRO 3 MICRO 4 MON TUES WED THURS FRI SAT SUN 6X4 MIN/K ROAD  GENERAL PREP - JULY JULY MICRO 1 MICRO 2 MICRO 3 MICRO 4 MON TUES WED THURS FRI SAT SUN 4 X 4 min/K Road 5 X 4 min/K 6 X 4 min/K 4 X 4 min/K Road Road Road  GENERAL PREP - JULY JULY MICRO 1 MICRO 2 MICRO 3 MICRO 4 MON REST REST REST REST TUES WED THURS FRI SAT SUN 4 X 4 min/K Road 5 X 4 min/K 6 X 4 min/K 4 X 4 min/K Road Road Road  GENERAL PREP - JULY JULY MICRO 1 MICRO 2 MICRO 3 MICRO 4 MON REST REST REST REST TUES 3 X 4 min/K WED 4 K Fartlek (200/800) THURS 4 X 4.5m/K FRI 3 X 4m/K SAT 3 X 4.5m/ SUN 4 X 4 min/K Road 5 X 4 min/K 6 X 4 min/K 4 X 4 min/K Road Road Road The word 'fartlek' is a Swedish term which means 'speed play'. It is a running session which combines speed and endurance. The principle behind fartlek training is to enable the body to adapt to various speeds, conditioning the body to become faster over the longer distance.  GENERAL PREP - JULY JULY MICRO 1 MICRO 2 MICRO 3 MICRO 4 MON REST REST REST REST TUES 3 X 4 min/K 4 X 4 min WED 4 K Fartlek (200/800) 5 K Fartlek (200/800) THURS 4 X 4.5m/K 5 X 4.5 FRI 3 X 4m/K 4X4 SAT 3 X 4.5m/ 4 X 4.5 SUN 4 X 4 min/K Road 5 X 4 min/K 6 X 4 min/K 4 X 4 min/K Road Road Road  GENERAL PREP - JULY JULY MICRO 1 MICRO 2 MICRO 3 MICRO 4 MON REST REST REST REST TUES 3 X 4 min/K 4 X 4 min 5 X 4 min WED 4 K Fartlek (200/800) 5 K Fartlek 6 K Fartlek (200/800) (250/750) THURS 4 X 4.5m/K 5 X 4.5 6 X 4.5 FRI 3 X 4m/K 4X4 5X4 SAT 3 X 4.5m/ 4 X 4.5 5 X 4.5 SUN 4 X 4 min/K Road 5 X 4 min/K 6 X 4 min/K 4 X 4 min/K Road Road Road  GENERAL PREP - JULY JULY MICRO 1 MICRO 2 MICRO 3 MICRO 4 MON REST REST REST REST TUES 3 X 4 min/K 4 X 4 min 5 X 4 min 4 X 4 min WED 4 K Fartlek (200/800) 5 K Fartlek 6 K Fartlek 3 K Fartlek (200/800) (250/750) (100/400) THURS 4 X 4.5m/K 5 X 4.5 6 X 4.5 4 X 4.5 FRI 3 X 4m/K 4X4 5X4 5 X 4.5 SAT 3 X 4.5m/ 4 X 4.5 5 X 4.5 3 X 4.5 SUN 4 X 4 min/K Road 5 X 4 min/K 6 X 4 min/K 4 X 4 min/K Road Road Road  Orienteering Mar Apr May Jun July Aug Sep Oct Nov Dec Jan Feb Champs Post Season General Comp Season - League Preparation Also specific prep phase, which is continuation of the preparation phase, but signals a transition into more sport specific training for Champs Less Cardio, Speed + Power Increases Mainly off-road based + 20% hills 6 – 8 Km (longer runs actual races) Aim - average 5min per Km X/country  Orienteering Mar Apr May Jun July Aug Sep Oct Nov Dec Jan Feb Champs Post Season General Comp Season - League Preparation Primary goal of Macro Cycle Cardio + Power + Skill should peak Mostly maintenance and skills between races 4-8 Km Aim – To win each championship, priority to national champs  Orienteering Mar Apr May Jun July Aug Sep Oct Nov Dec Jan Feb Champs Post Season General Comp Season - League Preparation Treat injuries !!!! Cardio Mainly bike, rower, swim avoids de-training of heart & lungs but allows joints to recover 4 times per week  Example 2 Male client, 25, no contra-indications January commence training Wishes to look good on beach first 2 weeks Sep Clinically overweight but otherwise healthy  Example 2 A. Taking Jan to Sep as the Macrocycle break the timeline into Mesocycles B. Define an aim for each Meso  Example 2 Jan Feb Mar Apr May Jun July Aug Sep Oct Nov Dec B 1 2 3 4 E A C h 1 – Fat loss 2 – Fat loss plus minor increase in muscle mass 3 – Minor fat loss plus increase in muscle mass 4 – Maintain %BF plus significant increase in muscle mass  Example 2 C. Give general outline to each Meso as shown in slide  Example 2 Jan Feb Mar Apr May Jun July Aug Sep Oct Nov Dec B 1 2 3 4 E A C h 1 – Fat loss 2 – Fat loss plus minor increase in muscle mass 3 – Minor fat loss plus increase in muscle mass 4 – Maintain %BF plus significant increase in muscle mass  Example 2 Jan Feb Mar Apr May Jun July Aug Sep Oct Nov Dec B 1 2 3 4 E A C h 1 – Cardio run/row/spin 2 – 60/40 Cardio + LME full body circuit 3 – 50/50 cardio/Strength 4 – 25/75 cardio /hypertrophy  Microcycles With this outline of Mesocycles and their specific aim the trainer can now construct an appropriate exercise programme utilising the familiar FITT Only work a couple of Microcycles ahead as this allows you to make finite adjustments for injury/illness or other factors that may impact on the clients training Athletic Performance Training Principles Purpose: to guide coaches in ensuring that their athletes get the maximum benefits from their training regime; Overload Adaptation Progressive Overload Specificity Rest/Recovery Tapering Individualization Reversibility Maintenance  Overload For any fitness component to improve, it must be overloaded To obtain optimal improvement and prevent injury, overload must be individualised and progressive If athletes don’t push themselves in training, there will be no performance improvement  Adaptation Body adjusts to training by eliciting several responses to meet the requirement of the increase workload it must do Adaptations vary according to training type E.g., endurance training increases blood volume, oxygen transport, capillary density in the trained muscles; resistance increases muscle fibre size, lean body mass, ligament and tendon strength  Progressive Overload By continually increasing the amount of overload, the body will continue to adapt, thus allowing further gains to be made (use FITT principle)  Specificity Characteristics of a training load must be specific to the movement, muscles and energy systems of the sport being trained for Know what is needed and train to get it Lift weights to get stronger, run to get faster, and run, hit, catch, jump, and throw to become a better athlete If you spend 80% of your time jogging, you are going to wind up practicing how to be slow (Coleman 2002)  Rest/Recovery Adequate rest is needed to maximize improvements in fitness Consideration should be given to rest not only between daily workouts but also programmed rest/recovery weeks throughout an annual training plan  Tapering A period when training is decreased gradually in a constant fashion to allow for peak performance at the actual event Approximately two weeks in length just prior to competition, and by gradually decreasing volume while keeping intensity at competition level  Individualization Clients/athletes will benefit more when programmes are planned to meet their individual needs and when the individual’s capabilities are taken into consideration Individuals respond differently to training  Reversibility/Detraining Use it or lose it Clients/athletes who have had significant time off from training will recognize that their performance decreases is the body is not continually overloaded Detraining can also allow an athlete to physically and psychologically recover from extended periods of training, thus allowing them to return with renewed enthusiasm  Maintenance Not all clients/athletes can train at a high level all year round To maintain fitness for periods of up to three months, a client/athlete may manipulate the FITT principle  Overtraining Overtraining syndrome: an accumulation of training and/or non- training stress resulting in long-term decrement in performance capacity with or without related physiological and psychological signs and symptoms of maladaptation in which restoration of performance capacity may take from several weeks or months (Cardoos 2015)  Signs and Symptoms of Overtraining Persistent heavy, stiff, and sore muscles Persistent fatigue, washed-out feeling ↓ performance/ability to maintain training regimen ↑ susceptibility (infections, colds, headaches) Nagging chronic injuries Sleep disturbances ↓ mental concentration and restlessness ↑ irritability Depression Tachycardia (bradycardia) ↓ appetite and weight Bowel movement changes Absence of menstruation  Treatment and Prevention Listen to your body 10% rule – don’t increase training volume and/or intensity by >10% at a time Periodisation (intersperse periods of intense/ high-volume training with extended periods of rest/recovery and/or cross-training) Rest and recovery between intense workouts Avoid doing too much Proper nutrition and hydration Quality sleep Training variety  Types of Recover y Recovery is a broad term that consists of sub-categories including: 1. Recovery between reps/bouts, 2. Recovery between sessions, 3. Pre- and post-race recovery, 4. Recovery week/within training block.  Recovery between sessions Restore fluid and energy homeostasis Repair muscle damage Reduce neural and psychological symptoms of fatigue Outline methods used: Aim to replace every 1kg of weight lost during a session with 1.5L of water and some electrolytes* Between 10-20g of protein and ~40g of carbohydrates* Note: Nutritional supplementation should be used with caution and before taking anything, sound scientific advice should first be sought as to the needs and doses Sleep many hormonal actions take place; such as release of human growth hormone (HGH) which helps with reparative damage to tissue(adult 7-9 hours recommended). Debrief and switch off!  Recovery Post Event 1.Cover up! (change wet clothing fast if possible, stay warm) 2.Debrief if possible during this time, review the session or race, attend to any questions, and clarify any ambiguity about the performance 3.Warm down (active recovery) 4.Stretch (specific exercises, but static post training) 5.Re-hydrate, refuel Carbohydrate + Protein 6.Shower (Contrast showers optional, finish on hot) 7.Wear appropriate clothing! (Compression garments optional) 9.Put your feet up (elevate) and switch off! 10.Meal Sleep (at least 8 hours minimum)  Learning Outcomes At the end of this section, the student should now be able to; 1. Describe the four stages of programme planning and function of each stage 2. Describe the factors for consideration in the planning of an exercise programme 3. Describe the characteristics, components and guidelines of an effective programme 4. Describe the factors for consideration in the design of exercise programmes and the use of different exercise environments Module 8 90  Learning Outcomes 5. Describe the variety of options for developing each of the components of an exercise programme and advantages and disadvantages of each method 6. Define the term periodisation of training programmes and explain the advantages of this type of programme 7. Describe the different types of periodised programme models 8. Describe the phases which make up an Annual Periodised Plan for a client/athlete 9. Explain the difference between linear and non-linear periodisation Module 8 91  Learning Outcomes 10. Explain the terms; macrocycle, mesocycle, microcycle 11. Describe the Athlete Performance Training Principles and how they affect an athlete’s training programme 12. Describe stress adaptation 13. Describe a range of suitable equipment available for each method 14. List the signs and symptoms of overtraining Module 8 92