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December 05, 2021, 10:06:17 am

Author Topic: PDHPE First Assessment of year 12  (Read 481 times)

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samcornish

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PDHPE First Assessment of year 12
« on: November 04, 2021, 11:37:31 am »
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Explain how the principles of progressive overload, training thresholds and specificity may be applied to an athlete training for this event? (6 marks)


The principles of training are extremely important when training for this event, they include; progressive overload, training thresholds and specificity. When using the methods of anaerobic/aerobic training, specificity and progressive are crucial.

Progressive overload is an important factor for Nathan Cleary, it is used in order to improve strength, size and endurance, as well as cardio respiratory. Progressive overload requires the workload to be increased, such as increasing your intensity (70-80%), increasing of duration (30mins-1hour), and frequency of the training. A specific example for progressive overload would be the leg press. By using these factors of the leg press you could increase the repetitions, weight and by continuously increasing the demand on the musculoskeletal system it improves strength, size and endurance of the muscles. Gradual change is necessary to avoid injury and overtraining the muscle.

Specificity is the principle of doing precise adaptions to training that are specific  training. Specificity is used to train certain muscle groups or energy systems. Specific training for Nathan Cleary would include training to his lower body as well as upper body. Nathan can use weights and perform Bulgarian squats to target his legs (quadriceps) as well as rubber bands to provide resistance and produce power from the right muscles. The specificity can also be applied to aerobic and anaerobic training. In the pre-season, the athlete can use aerobic training such as doing strength training by targeting strength gains according to how the body exercises. Anaerobic training and be specific through training the lactate inflection point by increasing it, additionally the recovery between muscle reuse. Therefore, specificity can be used to apply to the training of Nathanís sport and increase his potential increase of certain muscle groups in specific types of training.

Training thresholds are able to be used for Nathan training for the event, training thresholds refer to the level of intensity needed in order to stress the body for adaption. There are generally two thresholds which are anaerobic and aerobic, they are both measured by intensity. It is either measured in % MHR or %VO2max. For an athlete to use the aerobic threshold, they need to train at a 65-70% training intensity in order to produce adaptations. Training this threshold will involve long aerobic interval training with the target of recreating similar movements made in the sport. Cardio movements in the circuit, such as long treadmill lengths. The aim is to speed up recovery during rest periods, this will allow Nathan to compete at a higher intensity for longer. The anaerobic threshold is trained to increase the speed of lactate removal, this threshold is usually between 80-85%. Doing sprints and skipping at the recommended intensity for 30 mins, which will allow higher intensity activities of the sport to  be repeated for a longer period of time. This allows the athlete to sprint and tackle as frequently.

Evidently, through the use of these aspects of training Nathan Cleary is able to reach his maximum point of performance, and can train for this to improve his skills, muscles and training thresholds for the event.
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