Specialised training

Technique/method

• Can be passive/active -> usually involves partner helping
• Stretch target muscles to limit/full range of movement/ROM
• Hold (stretched) position for a few seconds
• Contract muscle group isometrically
• Muscles relax
• Stretch target muscles again
• CRAC (contract/relax/antagonist/contract)

Physiological explanation (during stretching)

• Muscle spindles detect changes in muscle fibres -> cause stretch reflex
• Designed to prevent overstretching/protective
• Aim of PNF -> to override the stretch reflex
• Golgi Tendon organs(GTO) activated/detect overstretching of muscles
• (causes) Muscles relax/autogenic inhibition
• Allows greater range of movement than the initial stretch/greater range of movement in the training session 

Plyometrics

• Description of activity – hopping/bounding/ depth jumping
• Aim – develop power/speed/explosive strength
• Involves Fast Twitch Fibres
• Eccentric muscle contraction happens first -> followed by concentric contraction
• A muscle that is eccentrically stretched before a concentric contraction will contract more forcefully and more rapidly 
• Stretch Reflex activated -> increases the activity in the muscle undergoing the stretch, allowing it to act much more forcefully
• Tendency to overstretch is detected by the muscle spindles
• Sends nerve impulse to spinal cord/CNS
• Elastic energy stored
• Protects over stretching of muscles/avoidinjury
• Three phases -> pre-stretch/eccentric contraction, amortisation, actual muscle contraction (concentric)

Explanation of altitude training

• Over 2000m/8000 feet above sea level
• Usually for at least 30 days 3 phases named – acclimatisation, primary training, recovery
• Partial pressure of oxygen is lower/less oxygen available
• Body produces erythropoietin/EPO/hEPO
• Alternative methods now available, eg hypoxic tents/altitude tents/oxygen tents

Improves Performance -> Benefits last for up to 6 to 8 weeks

• Increased number/concentration/red blood cells
• Increased concentration of haemoglobin/myoglobin/increased haematocrit
• Increased capacity to carry oxygen
• Increased tolerance to lactic acid/buffering/delayed OBLA

Hinders performance

• Altitude sickness
• Training at same intensity difficult/detraining may occur/loss of fitness
• Benefits lost within few days back at sea level/up to few days
• Psychological problems linked to travel/time away from home 

• Aim to increase (muscle) glycogen stores/ supercompensation
• Delays fatigue/increases endurance capacity/ increased ATP/energy production/hitting the wall

Method 1

• Reduce glycogen levels
• Achieved by increased endurance training
• Following three days of low carbohydrate diet
• And tapering/reduction in training levels
• Few days before competition high carbohydrate level diet e.g. pasta
• Trained/elite athletes may rest for several days before eating high carbohydrate diet
• Increased water consumption helps the process

Method 2

• Day before - 3 minute high intensity exercise
• Carb window opens
• Immediately/within 20 minutes intake high carbohydrate diet

• Explanation - dividing the year into training phases/blocks/cycles
• Cycle based on World Championships/Olympics
• Preparation phase/pre-season training – involves development of base levels of fitness/general
• Conditioning/quantity rather than quality
• Competitive/competition phase/season – refinement of skills/maintenance of fitness levels/quality rather than quantity/relevant examples of training modifications
• Tapering -> decrease in intensity of training
• Peaking -> preparation for specific competition/mainly skill focus -> mind + body in optimal state
• Transition phase – active rest/out of season recovery period
• Macro-cycles – long term planning/yearly/two yearly cycle
• Meso-cycles – periods of two to eight weeks/months
• Micro-cycles – periods of a week/day/individual training sessions.

• Thermoreceptors – detect temperature changes and send messages
• Thermoregulatory centre in hypothalamus – receives messages/controls temperature
• Vasodilation – opening of blood vessels/blood closer to skin
• Radiation – heat lost by infrared rays/no physical contact needed
• Conduction – heat lost from (skin) to object/air
• Convection – heat lost by movement of gases/air
• Evaporation – heat lost by liquid to vapour/sweating
• Heat retention – hairs raised/shivering/piloerection
• Vasoconstriction – closing of blood vessels/skin capillaries 

Lactate sampling – taking blood samples (to measure the level of lactic acid)

• Ensures training is at the correct intensity/monitor improvements over time
• Provides accurate/objective measure
• Measures OBLA/lactate threshold/occurs at 4 mmols Sub max of 2 marks

Respiratory Exchange Ratio – ratio of carbon dioxide released compared to oxygen used by the body

• Estimates use of fats and carbohydrates used during exercise/ calculates energy expenditure
• Tells if performer working aerobically/anaerobically/energy system used
• RER close to 1 performer using carbohydrates/close to 0.7 using fats/respiratory quotient