Sport and Exercise in Health Science - Essay Example

?Sport and Exercise in Health Science Sport and Exercise in Health Science Client: Stuart Houltham Age at the time programme is prescribed: 22 yrs. Competitive status: National and international mountain biker Training status Resistance training: 10 years Sport specific activity: 8 years Stage of cycle: sprint/ Olympic Sprint and Keirin Before kicking off in any type of exercise program, it is advisable for an individual to obtain an inclusive clearance from a personal or family physician. It is also advisable for one to train under the close supervision of a qualified personal trainer. This is because aerobics exercises are known for placing increased stress on an individual’s heart and this is in the offing of causing hazardous side effects (Hendler, 2012). This paper presents the way forward in developing a training programme within a season’s span, with cycling having been the sport on which the program is to be based. Client Summary Stuart is an experienced New Zealand national and international athlete on the mountain bike scene. Since he entered into the cycling career, Stuart’s affection for the race has all through been blooming. This can be attributed to his slow transition towards the steeper and rockier terrain and the almost carpet covered trails. This was the case in Karapoti in 2000. Another of Stuart’s strengths is that he has learned to always remain in the front countable riders especially on the way to the warm-up climb. He is always putting efforts to ensure that he does not drift back too far. Bringing the gap between him and other leading cyclists is his duty. Besides, confidence has been his portion and this virtue has aided him comfortably out-cycle competitor cyclists (Friel, 1996). Notwithstanding the above strengths, Stuart has, in view of incidences, had little mishap accompanied with a dropped chain forcing him to lose his lead. In addition, there are times when his back and calves tend to burn. Nevertheless, he has learned to contain this by turning himself inside out so as to hold on up the pushing sections. Stuart, being a track sprinter, usually participates in three principal cycling events. These events are the ones to which attention will be given. The three include the sprint, Olympic sprint and Keirin. Programme Rationale This training programme is ordinarily geared towards improving one or a combination of three physiological systems, which include cardiovascular, systems, energy systems and muscular systems. As thus, the training adaptations required include such as fat burning enzymes, mitochondria density, lactic acid tolerance, blood volume, heart stroke volume, red blood cell content, diaphragm capacity, capillary density, muscle mass, muscle strength, neuromuscular adaptation and muscle llb shift to lla (Hendler, 2012). Although there are three types of energies the client- by virtue of being a track sprinter- more requires aerobic energy system. This is so because it is useful for a time frame beyond four hours. Cycling Proficiencies For our client, there are a number of cycling proficiencies that are needed of him. These do not necessary mean tactics, mental proficiencies or even skills; they are physiological proficiencies. The principal proficiencies for cycling include sprinting, climbing (both short hills and long mountains), time trailing, multi-hour road racing and chasing breaks – commonly referred to as accelerations or chasing breaks. In order to support the above mentioned proficiencies, there are also numerous physiological capabilities that are quite vital for purposes of realizing the desired cycling results (Armstrong & Carmichael, 2000). These physiological capabilities are divided into strength, level of intensity and endurance. There are a number of ways in which the level of intensity can be measured and explained: percentage of the maximum heart rate, percentage of VO2 maximum, heart rate zones (ranging between 1 and 5), watts, percentage of the lactate threshold or the relative perceived exertion (RPE) values (lying between 1 and 20). Cycling equals the multiplication of strength, intensity level and endurance. The combination of the above three listed capabilities is normally different for each and every cycling proficiency. Time trailing, on the other hand, equals the sum total of endurance, level of intensity and strength. While chasing calls for thoroughgoing strength, chasing down a break involves an equitably high intensity level with partial endurance (Allen & Cogan, 2006). Physiological Systems For the above mentioned, physiological capabilities are physiological systems. These avail an explanation of the grounds on which the client is in a position to perform in the cycling activities. Moreover, these systems explain the role exercise plays in improving the client’s physiological capabilities. The three principal physiological systems include cardiovascular systems, energy systems and muscular system. There are three types of energy systems, namely: creatine-phosphate (entailing 10 to 15 seconds), anaerobic energy (30 seconds to 2 minutes) and aerobic energy systems (which are normally longer, above 4 minutes) (Hendler, 2012). However, for the client (who is a track sprinter), anaerobic system is the most utilized system. This systems in useful in the sense that the client requires more power and has to be fast. It is the anaerobic systems which can ensure these two. In respect of the cardiovascular system, it is where we talk of the highest heart rate of the client, under the maximum exertion. This is commonly referred to as the Maximum Heart Rate (MHR). Anaerobic threshold (AT) or the Lactate threshold is the heart rate at which the client begins to accumulate lactic acid in his muscle. Notably, it is at the AT that the anaerobic production of energy exceeds the aerobic energy production. This is the rate at which the client’s effort can no longer be sustainable for longer periods of time. Under normal circumstance, this rate occurs between 85% and 92% of MHR. There are also different zones, from zone 1 to zone 6, at disposal for any coach (Jeukendrup & Martin, 2001). The client’s cardiovascular power can also be measured by the use of a power meter on his bike. As is the case with the heart rate, the power meter has power zones; zone 1 (recovery), zone 2 (endurance), zone 3 (temple phase), zone 4 (threshold phase), zone 5 (anaerobic phase) and zone 6 (maximum capacity). From zone 1 to zone 5, aerobic energy system is employed. How AT and TP are Estimated Although AT and TP are the extreme sustainable pace the client can maintain in a time trial effort lasting for about an hour, there are possibilities of making an estimation of this heart rate from as short time trial effort as 20 minutes. This is so done by finding a road (of about 5 miles) that is somewhat level and traffic and intersection free. In this road, the client is supposed to do an out and back course for a time period of 20 minutes. However, the same can be done indoors. In a number of ways, this test presents the client with a more recursive result since he hardly encounters traffic or weather variables (Armstrong & Carmichael, 2000). This has to be followed by a through warm-up and later a 20-minute time trial. At this point, the client is required to ride as hard as he can, but at a pace that he is in a position to maintain for the entire twenty minutes. Since there is a fine line existing between going out at a relatively high speed and the client pushing himself too hard, it may be necessary to figure out a number of things to his sustainable pace. Recording the heart rate as the client nears the 20th minute is a prerequisite. The caution at this point is that he should not sprint or accelerate at the end. Since the pace the client can comfortably maintain for the 20 minutes is faster than in an hour’s scenario, the power or heart rate from the 20-minute test is to be multiplied by 0.95 for the client to reach his sustainable pace, usually estimated at TP or AT (Jeukendrup & Martin, 2001). For the muscular systems, the necessary prerequisites include the ability of the client to exert a force aimed at overcoming resistance (strength), ability to pedal over relatively longer periods (endurance), ability to pedal hurriedly (speed) and ability to apply sustained force throughout a certain period of time (power). When the above discussed muscular systems work together, the client is bound to realize success (Allen & Coggan, 2006). General Training To emphasize the various physiological systems for purposes of achieving the sought after training responses, training plans should be established. Each training time is subdivided into smaller periods, each having a specific training purpose. This process is referred to as periodization. Notably, the entire training plan is to be based on a macrocycle (a year-long training plan). The macrocycle is divided into training periods known as mesocycles, with each of these taking between 4 and 12 weeks (LeMond & Gordis, 1987). Each microcycle is made up of a series of training sessions. The common mesocycles include the transition (the rest and recovery phase following a racing period or a season), foundation (conditioning for the season to come), base (aerobic endurance phase), build (intensive workouts comprising both aerobic and anaerobic capacity), peak (a taper period) and the race (event or series of meticulously occurring events more or less the same as the ones the client is focusing on). The build-peak-race mesocycles is to be repeated for 2 to 3 times in every macrocycle (Friel, 1996). Notably, the various physiological systems are to be trained at varying times within the macrocycle. A rough guide as pertains to when each of these systems are to be trained is presented as under Mesocycle Strength Endurance Aerobic Anaerobic Speed Foundation Base Build Peak Race Transition Source: David Ertl. 2010. www.CyclesportCoaching.com A perfect example of mesocycles culminating into the macrocycle is as under presented: A transition phase supposed to take place between the months of October and November. This entails a cross-train-run, hike, mountain bike, playing basketball, swimming and the commencement of the weight training program. Training for both aerobics and strength systems should carry on, but this has to be less structured. The foundation phase runs between November and December, where the client is supposed to prepare the body for heavy training load in the base phase (Jeukendrup & Martin, 2001). The foundation phase entails becoming more explicit in cycling workouts than cross-training. It is at this phase that the client works on strength endurance. From December to February, the base phase takes place and its purpose is to build an endurance base. Training of both aerobic and muscular systems is done at this stage. Strength endurance is an area of attention in this phase. In March and April, the build phase falls in and it entails intensive training, with overload being the concern (Allen & Coggan, 2006). And thus, rest periods are necessary. A fortnight prior to the race periods is when the peak phase in ushered in. At this time, training volumes have to be reduced so as to maintain strength, speed, intensity and power. The race phase comprises 2–3 races aimed for that year. The race phase is followed by a mid-season transition, which purpose is to recover and rejuvenate physical and mentally. Micro-cycles are usually short- taking one week, with each day having a specific training activity. Below is an example of microcycles in various training sessions Monday Tuesday Wednesday Thursday Friday Saturday Sunday Summer Recovery day (spin for 45 minutes) Six all-out sprints in zone 5 Endurance between zones 2 and 3 for 2.5 hours Hill intervals Recovery-day off bike An hour’s race prep with some spin-ups 40 mile road race Winter Recovery Day (spins for 30 min) 45 min spin class Upper body weight workout with 30 min spin Leg weight workout with spinning in between sets Day off Two 15-min LT intervals on stationary trainer with 10 min recovery in between 1.5 hours mountain bike ride Source: www.CyclesportCoaching .com. 2010 It is worth noting that there may be one or more training sessions in each and every day. These training sessions are ordinarily lay emphasis on a single primary physiological system, but it to some extent impacts the others. Moreover, each and every physiological system has its sets, reps and load. These are represented in the table below. General Preparation Type of System Sets Reps Intensity Tempo Rest Strength 3-6 1-12 70%-100% 2/0/2 45 sec- 5 min Endurance 2-3 12-25 50%-70% 4/2/1 0-90 sec Aerobic 3-5 6-12 75%-85% 2/0/2-3/2/1 0-60 sec Anaerobic 3-5 85%-100% 1-2 min between supersets Speed 8-10 30%-45% or 10% of BW 1-2 min between supersets Source: www.CyclesportCoaching .com. 2010 In the below table is a set of workouts and the systems that the training sessions do give emphasis to. Examples of the Various Types of Cycle Training Workouts Training Session Description RECOVERY Recovery spin Zone 1 easy spin Cross training skating/walking/mountain biking ENDURANCE Endurance ride Zones 2-3, 2+ hours STRENGTH Upper body weight training Upper body weight exercises, abdominal work Leg weights Squats, leg presses, leg extension, hamstring, calf raises Seated hill climbs Seated low RPM hill climbs Standing hill climbs Standing low RPM hill climbs SPEED Spin-ups Build up and hold high RPM spins Spinning High RPM spinning for sustained period Single leg spins Spinning with one leg Form sprints sprint in low gear/high cadence to work on form STRENGTH ENDURANCE Tempo Zone 3 sustained rides Cruise intervals 6-12 minute intervals at zone 4 Steady state repeats 15-20 minute repeats, zone 3 Time trialing 20-40 minute time trial simulation Hill cruise intervals same as cruise intervals but uphill POWER Jumps Explosive jump from standstill to max speed; high gear Hill sprints 30 second uphill sprints Crit sprints 30 second sprints out of corners ANAEROBIC ENDURANCE Group rides High intensity group rides with attacks, sprints Sprints 15 second intervals, max effort Lactate tolerance 30 second to 2 minute intervals, zone 5 Pyramid intervals Progressive intervals up and back down, zone 5 Hill intervals Standing intervals uphill, zone 5 CP jumps 8 second jumps < 60% of max 60 – 70% of max 70 - 85% of max 85 - 95% of max > 95% of max Source: David Ertl. 2010. www.CyclesportCoaching.com Specific Training The above tables have greatly helped me in the development of personal optimum performance training. In this programmes, the training phases are to last for a period of four weeks. After successfully going through the necessary phases for each and every goal, a new training baseline will be crafted, restarting right from phase 1, but at an intensity which is relatively higher than the previous one. STABILIZATION LEVEL Type of Training Activity Sets Reps Intensity Tempo Rest Frequency Duration Phase 1 Stabilization Endurance Training 1-3 12-20 60%-70% Slow 4/2/1 0-90 sec 2 to 4 times a week 4-6 weeks STRENGTH LEVEL Phase 2 Strength Endurance Training 2-4 8-12 70%-80% Strength 2/0/2/ Stabilization 3/2/1 60 sec between pairs 2 to 4 times a week 4-6 weeks Phase 3 Hypertrophy Training 3-5 6-12 75%-85% Moderate to slow 2/0/2 0-60 sec 3 to 6 times a week 4 weeks Phase 4 Maximum Strength Training 4-6 1-5 85%-100% fast 3-5 minutes 2 to 4 times a week 4 weeks POWER LEVEL Phase 5 Power Training 3-5 1-5 (strength) 8-10 (power) 85%-100% (strength) Upto 10% of bodyweight (power) Fast (strength) Explosive (power) 2 min between pairs 2 to 4 times a week 4 weeks Source: Eric Beard. National Academy of Sports Medicine. (n.d.) Each of the above training activities has specific goals that it must realize. In phase 1, stability endurance training is important since stability is an imperative adaptation in increasing the ability of an individual’s kinetic chain in the stabilization of the joints and core during movement. This permits the limbs to work more efficiently (Allen & Coggan, 2006). Strength endurance on the other hand, prepares the body for the utilization of higher force levels with repetitions which are considerably lower. It also ensures that more sets are achieved with minimal rest. Phase 3 entails the enlargement of the skeletal muscle fibers. This training is geared towards availing the necessary information as to why an individual ought to revisit the stabilization phase prior entering into the strength phase (Friel, 1996). The necessity of Phase 4 is making improvements on the neuromuscular system for purposes of bettering the recruit motor units. Moreover, this training enhances the ability of the muscles to soothe a joint in the event that the other muscles are lifting maximal loads (Allen & Coggan, 2006). The final phase of training aims at increasing either force of velocity. References Allen, H., & Coggan, A. (2006). Training and Racing With a Power Meter. Boulder, CO: VeloPress. Armstrong, L., & Carmichael, C. (2000). The Lance Armstrong Performance Program. Rodale Press. Friel, J. (1996). The Cyclists Training Bible. Boulder, Co: VeloPress. Hendler, B. (2012). The Complete Athlete – Identifying Your Weaknesses. Retrieved on 6 October 2012 from . Jeukendrup, A., & Martin J. (2001). Improving Cycling Performance. How Should we Spend our Time and Money. Sports Medicine, 31, 559–569. LeMond, G., & Gordis, K. (1987). Greg LeMond’s Complete Book of Bicycling. New York, NY: Perigee Books. Read More