Theory Lesson - Week 2 Term 2

ACHPER (SA)
2014
Slide Set 2
Key Concept 2: The Effects of Training
and Evaluation on Physical Performance
Sub-Concept 3 - Measurement and monitoring of fitness
relevant to performance
Key Concept 2: The Effects of Training and Evaluation on Physical Performance
ACHPER (SA)
2014
Measurement and Monitoring of Fitness Relevant to

Performance
Before training of the athlete can begin - physiological (body) capacities need to be
measured.
Enables the level of fitness the athlete has prior to training to be measured.
Identify
the strengths
In this
way
trainingand
can be tailored
to effectiveness
meet theirofneeds
Evaluate the
the
weaknesses of an athlete.
Tests
used
to measure
(before,
during
and after the
competition)
training program on the athletes

capacities
of athletes have
performance.
The fitness components that need to

be improved.
This requires a test or tests to be

done to determine a starting level for
training
(known as a pre-test)
The fitness components that need to

be maintained.
Tests also need to be:
Subsequent tests then identify

wether the training program is
achieving what it was designed for.
Motivate the athlete to strive for

further improvement when
3 key
functions:
applicable.
Tests and results can be used as

feedback on an athletes level of
improvement during the program.
They can also be used to set targets

for the athlete to try and reach.
TES TS N EED TO BE:

RE LE V A NT
T h e y n e e d t o b e s p e c if ic t o
t h e n e e d s o f t h e a c t iv it y o r
s p o rt , t h e e n e rg y d e m a n d s ,
f it n e s s f a c t o r s o r
t e c h n iq u e s n e e d e d .
T he
v a lu e
ga m e
ne e ds
V A L ID
te st ne e ds to be of
a n d a p p lic a b le t o t h e
, a c t iv it y o r s p o r t . I t
t o t e s t w h a t it c la im s
to a sse ss.
R E L IA B L E
T h e te s ts n e e d to e n s u r e th e
r e s u lt s g a th e r e d a r e r e p e a ta b le ,
i. e if th e t e s t is c o n d u c te d a g a in
b y a d if f e r e n t in s tr u c t o r t h e
r e s u lts s h o u ld b e s im ila r - th e
te s t p r o c e d u r e s h o u ld n 't c h a n g e .

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ACHPER (SA)
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Performance
Tests are also a good method for evaluating the energy demands of a sport, activity or
exercise (as we have already covered in the previous section).
TEST USED TO MEASURE
The table
below
outlines good examples
such tests:
ENERGY
SYSTEM
ROLEof
/FOCUS
ALACTACID
TESTS
(ATP-CP)
LACTACID TESTS
(anaerobic
glycolysis)
AEROBIC TESTS
CAPACITY
Repeated Effort Ability
Test OR Phosphate
Looks at the capacity of the Creatine Phosphate
Recovery Test.
system.
Margaria Kalamen Stair
Run Test
These tests measure efforts of high intensity and
Repco Peak Power Test

short duration (less than 10 seconds.)
(10 sec cycle
ergometer)
These tests measure efforts of high intensity and

longer duration ( 10 - 90 seconds)
Looks at the capacity of the lactic acid system.
MAXIMAL TESTS
The athlete works to the point of maximal effort

or exhaustion.
SUB-MAXIMAL TESTS
The athlete works to a specific level or effort
( e.g.; 75% of maximal heart rate) This data is
then used to analyse potential or capability
400 metre Run Test

Wingate Test
Lactate component of
the Tri-level fitness test
20 Metre Shuttle Run
OR Multi-stage fitness
test
Treadmill test
Aerobic component of
the Tri-level Fitness
Test.
Harvard Step Test.

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ACHPER (SA)
2014

Performance
Tests to measure and monitor performance used at any stage of a season.
It is the role of the test at any point that is the key.
The diagram below is plan for a season involving a team game. T1, T2 up to T3 are
programmed tests for team members.
Explain the purpose of test 1 in Week 2 of the pre-season.

Answer = To gauge the fitness level of players after post Season Phase ( before
pre-season)
Explain the purpose of Test 2 in Week 4 of the pre-season
Answer = To gauge if training is achieving the programmed goals is it making
the players better!
Explain the function of the Test conducted in week 1 of the recovery part of the season .
Key
Concept
The Effects
of Training
and
Evaluation
Physical
Answer
= To2:
gauge
the fitness
level of
players
beforeon
they
go to Performance
Post Season
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ACHPER (SA)
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Performance
There are many tests available globally to monitor and measure the performance
potential of an athlete.
The best way to look at these is to focus on the FITNESS CAPACITY or COMPONENT that
needs to be measured.
Table below shows the most common ones used found in most text books and on the
web.
COMPONENT
DEFINITION
Key to selection as previously indicated on page 8 is (a) VALIDITY

The efficiency of the cardio-respiratory
system (heart, lungs & blood vessels) to
deliver adequate amounts of oxygen and
nutrients to the working muscles during
sustained activity.
RELEVANCE to the activity the athlete is involved in.

Cardio-respiratory endurance
Flexibility
The range of movement possible at a

particular joint or joints.
TEST USED TO MEASURE

CAPACITY and (c)
(b) RELIABILITY
Multi-Stage fitness test

(Beep Test)
Cooper 12 minute run
Astrand cycle test
Sit and Reach Test

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COMPONENT
DEFINITION
TEST USED TO MEASURE CAPACITY
Performance
Muscular endurance
The capacity of a muscle to repeatedly exert a

force or to hold a fixed or static contraction for
a prolonged period of time.
Muscular strength
The maximum force that can be generated by a
muscle or muscles in a single maximal

contraction.
Body composition
The physical makeup of the body, fat versus

muscle and proportions of each
Agility
Balance
Muscular power
Speed
Co-ordination
The ability to change direction quickly and

accurately while maintaining balance.
The ability to maintain bodily equilibrium while
moving (dynamic balance) or while stationary
(static balance)
The explosive muscular force that can be
applied quickly. It involves
60 second push up or sit up

test
1 repetition maximum tests

(Bench Press)
The use of dynamometers
(these are devices that
measure strength e.g. hand
grip dynamometer)
Body mass index
Skin fold assessment
Illinois agility test
AFL agility test
Boomerang agility test
Bass dynamic balance test
Stork stand balance test
Vertical (sergeant) jump test
quick (speed) and strong (strength) movements
hence power = strength x speed.

The ability to put the body parts or objects into
motion quickly.
The ability to use the body senses such as
vision and hearing together with various parts

of the body to perform a particular task
Standing broad jump test

Basketball Throw
40 metre sprint test
The alternate hand and wall
toss test
ACHPER (SA)
2014

Performance
Tests that are reliable come with a set of Norm Referenced Standards a set of standards
that indicate the level of performance in the test.
For example a level 13 Shuttle 4 in the Multi-Stage Fitness Test (beep test) for a 14 year
old male
is anEXCELLENT
Case
Study
The Usestandard.
of a Test Battery (tests) to Measure
Athletic Performance
Tests usually used in groups to analyse the many demands involved in a sport or
activity. The example below is a good one.
Test 1 - Sit and Reach - 29 cms
Test 2 - Illionois Agility Run - 16.1 secs
Good
Good
Average
Test 3 - 50 Meter Sprint - 7.3 secs
Average
Test 4 - Vertical Jump Test - 47 cms
Test 5 - 60 Second Sit Up Test -48
Excellent
Test 6 - Muscle Strength - 43 kgs on a dynomometer
Excellent
Test 7 - Multi-Stage Fitness Test - Level 13 Shuttle 3
Excellent

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Case Study The Use of a Test Battery (tests) to Measure

Athletic Performance
Test 1 - Sit and Reach - 29 cms
Test 2 - Illionois Agility Run - 16.1 secs
Test 3 - 50 Meter Sprint - 7.3 secs
Test 4 - Vertical Jump Test - 47
cms
Average
Test 5 - 60 Second Sit Up Test -48
Average
Test 6 - Muscle Strength - 43 kgs on a dynomometer
Test 7 - Multi-Stage Fitness Test - Level 13 Shuttle 3
Good
Good
Excellent
Excellent
Excellent
entify the components of fitness the tests in this battery is assessing.

Test Number
1
2
3
4
5
6
Component of Fitness Tested
FLEXIBILITY
AGILITY
SPEED
POWER
MUSCULAR
ENDURANCE
STRENGTH
MUSCULAR
CARDIO-RESPIRATORY
7
ENDURANCE
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Slide Set 2
Key Concept 2: The Effects of Training
Sub-Concept 4 - Training principles and methods specific to
fitness factors and to physical activities
ACHPER (SA)
2014
Sub-Concept 4 Training Principles and Methods Specific to Fitness

Factors and to Physical Activities
The training methods and principles specific to fitness factors and physical activities
are based on the following parameters
The demands of the
game on the player.
Factors such as effort
and duration of such
efforts are essential.
DEMANDS of the
Game or Sport
TIME of the Season

A sporting year is
divided into different
components that
emphasise different
priorities.
The demands of
training in pre-season
are different to those
during competition.
See the section
below.
Sporting
competitions exist at
different levels.
National competition
demands of an
athlete are far
greater than those
seen in a State or
Local one.
LEVEL of Competition
The PHYSICAL
CONDITIONING and
PHYSICAL READINESS
of the athlete.
Factors such as age,
gender and illness
have a major impact.
The level fitness of
the athlete during
different parts of the
season will also vary
and impact on
performance.
Training program essentially links to the phases of the sporting season.
Each phase specialises on conditioning a particular aspect of the athlete with overall goal
the athlete or players are in peak condition (peaking when players/ athletes are at
maximal physiological potential) for the competitive phase of the season.

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ACHPER (SA)
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Principles and methods employed at different times of the season reflect the needs of the
athlete in relation to the whole season.
The key features of the program above that need to be taken into account are :
Subphas
e
1
1
Features
Commonly referred to as Pre-season. General conditioning to build a base for the next phase.
This usually looks to develop a good solid aerobic base long sub-maximal efforts for example
long runs (5kms) in a set time (25 - 30 minutes) of course this depends on the fitness level of
the athlete to begin. Generalisation before specialisation is a key rule followed here.
Specific conditioning builds on the last phase but directs development of player physically in
relation to the sport they will do and specific demands game related. For example speed
endurance could be a focus here. The athlete may be required to do a 3 km run followed by 4 X
400 metre and 4 X 200 metre sprints. Each sprint separated by a jog recovery of 1:2 or 3.
The pre-competition phase looks to maintain the fitness developed in pre-season. This phase
also focuses on tactics / strategy involved in games.

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The key features of the program above that need to be taken into account are :
Subphas
e
4
4
5
5
Features
Competition Phase: these sessions focus on sprints, drills and tactical / strategic applications.
The early week session tends to have greater volume (amount) than the later. This is to allow
the athlete time to PEAK for their game. Recovery is a big emphasis in the planning of training
sessions in this phase.
The post season (off season) looks for the athlete / player to have a rest away from the sport.
This is
also important psychologically. The goal is to ensure the athlete does not lose conditioning
(reversibility) so that the pre-season work can become more efficient. During this phase players
are self-directed usually given a set plan to follow. For example 5 9 kilometre run in a set time
or intensity. Rehabilitation work and weight training are also high focus at this time.

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The Training Principles
Watch Evaluating a Training Program

Chapter Training Principles
Sub-Concept 4 Training Principles and Methods Specific to Fitness

Factors and to Physical Activities
The Training Principles:
General guidelines that training plans are developed around.
For training to be effective these need to be considered carefully.
These principles are mutually dependant on each other that is frequency of

training depends on the intensity involved which affects the duration.
Of all the principles the defining one is intensity because it has a big effect on
frequency and duration
For example a HIGH intensity training session affects the duration - it will be
shorter based on the athletes ability to maintain this type of effort.
Frequency will also be affected in that the higher intensity requires a longer
recovery period.

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ACHPER (SA)
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Frequency:
Frequency
Recovery
Time
Needed form
the Efforts in
Training.
The Intensity
of The
Training
Efforts.
The Duration
of the Efforts
Involved in
Training.
Frequency
Term refers to the number of trainings undertaken those usually seen in the
macro-cycles (days or weeks).
Number of training sessions undertaken are dependant on:
Frequency
The fitness level of the athlete at any particular point in the training plan is also a
major consideration.
Good example in the diagram below:
Aerobic Training
Minimum of 3 times a
week.
Some elite distance
runners and swimmers
train up to 6 7 times a
week, 2 times a day.
Anaerobic Training
Minimum of 3 times a week
and can increase to 4 times
per week.
Because the efforts involved
(Intensity) are high the
recovery time needs to be
greater after training session
affecting the number.
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Frequency:
Minimum number of times athletes need to train is 3 times a week
regardless whether they are anaerobic or aerobic.
If we are not careful and continue to push an athlete at a high
intensity with inadequate rest periods the athlete could suffer from
OVER TRAINING syndrome.
This is where they can become injured or psychologically worn out.
This will be covered in the section on intensity.

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Frequency:
Recovery is important when considering intensity - the more intense
the effort the greater the need for recovery.
The chronic adaptations that training leads to dont occur during
training they develop in the rest period after it, hence the need for
adequate rest or recovery.
If intensity is too great it can lead to fatigue or in extreme situations
over training and possible injury.
Image courtesy of stockimages /

FreeDigitalPhotos.net

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ACHPER (SA)
2014
Intensity:
Refers to how hard or the level at which training is being performed.
Can be measured using heart rate, oxygen uptake or speed involved in the activity
because all change with different degrees of effort or work required the harder the
effort the higher their rate of use.
Diagram below highlights the different duration and intensities required to train the
different energy systems or efforts:
Long Duration
Efforts
- Minutes to
hours.
- 70 - 85% of
maximal heart
rate.
Duration of effort increases the intensity of effort decreases.
State a reason for the pattern observed in the diagram above .
Intensity
Moderate
Duration Efforts
- 30 - 120
seconds.
- 85 - 95% of
maximal heart
rate.
Intensity
Intensity
Short Duration
Efforts
- 5 - 10
seconds.
- 95 - 100% of
maximal
heart rate.
Answer = The longer the effort the lower the intensity the anaerobic
pathways cant keep high intensity efforts up for a long time hence decrease.
ACHPER (SA)
2014
Duration:
Relates to the length of the training season.
In the case of the macro-cycles it involves weeks or months depending on the

emphasis of the phase of training.
Pre-season can take between 8 10 weeks depending on the condition of the

athlete following the post season (transition) and efforts taken to maintain
conditioning.
Transition phase can take between 4 8 weeks.
Key application related to the micro-cycles.
Endurance Athletes
Duration
Duration
Sprinters - Power
Athletes.
- Train at HIGH
intensity efforts (95100% max HR)
- Training session is
limited to 40 - 45
minutes because of
fatigue.
- Train at lower intensity

efforts (sub-maximal 70 -85 % max HR)
- Therefore can train for
longer periods of time
(60+ minutes).
Team Game Players

- Training involves
efforts of varying
intensities of differing
duration.
- High effort work is
broken up by low level
recovery as seen in
drills. They can
therefore train for
longer periods of time 2+ hours if needed.
Duration

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Duration:
Aerobic adaptations take the longest to achieve with improvement likely to

occur after 6 weeks of training however better and more effective gains
occur after 12 weeks.
Anaerobic improvements occur after around 6 8 weeks because the duration

of the sessions are shorter but more intense and therefore need more
recovery time.
The diagram below

A e r o b ic d e v e lo p m e n t
T h e m in im u m f o r t h is is 6 w e e k s
b u t m o r e p r e f e r a b ly 1 2 - 1 6 w e e k s
D U R A T I O N ( t im e )
C A N B E DIV IDED
summarises
I N T Othe
2 T I key
M E F Rideas
AMES
surrounding the principle of

W a rm -up
T im e = 1 5 m in u te s
duration:
A n a e r o b ic d e v e lo p m e n t
( s tr e n g th & p o w e r )
T h e m in im u m f o r th is is 6 - 8
w e e k s b u t m o r e p r e f e r a b ly
1 2 -16 w e e k s
T r a i n in g P r o g r a m
m e a s u r e d in w e e k s / m o n th s
th e a m o u n t o f tim e n e e d e d
f o r m e a s u r e a b le c h a n g e s in
f itn e s s a n d e n e r g y .
T r a in in g S e s s io n
tim e d e v o te d a t e a c h tr a in in g
s e s s io n o n d iffe r e n t fa c e ts .
m e a s u r e d in m in u te s o r h o u r s .
th e tim e fo r e a c h s e s s io n is
v a r ia b le
T h e tr a in in g s e s s io n
ca n b e d iv id e d in to
s e g m e n ts
C o n d itio n in g p h a s e
-Sp e e d & p o w e r
- I n d iv id u a l t e a m s k ills &
ta c tic s
- S p e c ia lis e d f itn e s s & s k ill
w o rk
Co o l d o w n

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Overload (progressive):
This principle governs that rate at which the adaptations in the body occur.
If overload is too high then athlete will become injured and miss valuable training
time to recover.
If training load is too low will be little to no improvement in the athletes

performance
For example (1) shows if
Diagram summarises this information well. Performance is dependant on the
training intensity (workload)
training load applied.
is too low the level of
adaptation will be minimal or
low.
If the training intensity is just

right OVER REACHING
then the adaptations
achieved will be maximised
(2).

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Over reaching is the level of effort in training that maximises the adaptation
potential of the body in relation to training load.
If the athletes training is too severe or hard they will become injured or take
longer to recover. In severe circumstances this can lead to OVER TRAINING
A decrease in athletic
SYNDROME (3).
performance that
cannot be fixed by a
few days of rest or
changing other facets
of training such as diet.
Can affect the athlete

psychologically as
4
5 2
much as physically.

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Key to this principle is how to get the load right
How to adjust it as the athlete adapts to the increasing demands of the

training program.
Training Volume
Basically this means:
Fatigue & Effort
Improvement in
performance
Very high effort required in

training leading to severe
fatigue
Performance improvement is
limited. High risk of injury.
Appropriate effort required by

training leads to performance
enhancing fatigue levels
Super compensation. Greatest

improvement in performance
Low to inadequate levels of

effort required by training leads to
little or no fatigue
Little to no improvement in
performance

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Achieved in a variety of ways.
For example:
OVERLOAD CAN BE
ACHIEVED BY VARYING
Length of work
time.
Changing the
rest period
increasing the
resistance of
work
increasing the
range of motion
Effort required
increasing the
repetitons of
work
Critical factor that needs to be taken into consideration when applying

overload is it has to be progressive (stepped)
This is because adaptation takes time and a specific pace. As seen in the
diagram above
If any training factors are made too severe or too easy then the desired

change willText
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The 10% rule assist in setting the proper training load.
Rule that when followed sets a training load that is:
of a level suitable to the person training at their level of fitness and
(b) of a level that will initiate the adaptations desired in the player or athlete.
The example below shows how the rule can be applied in the area of resistance
training (weights):
Athlete A is performing a bench press. They have a predicted 1 repetition
maximum of 50 kilograms. (a 1RM is the amount of weight the athlete can lift
only once. It serves as a reference for training loads to be set)
He is set a training load of 37.5 kilograms. To achieve the adaptations needed for
improvement and further training load
change the athlete needs to work
between 33.5 kilograms or 41 kilograms 10% above or below the set training
load.
In this way the chronic adaptations desired from training can be achieved. The
changes made in response to a training session are sometimes referred to as

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super compensation.
ACHPER (SA)
2014
The changes made in response to a training session are sometimes referred

to as super compensation as seen in the diagram below.
Each training creates changes in the body that affect performance the
chronic adaptations. Follow the sequence.

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The table explains the process of training and super-compensation.
Follow it in the text.

Sequence
Explanation
1
1
Training causes stress on the body such as fatigue especially in

the areas that need to be improved or enhanced, such as a
particular muscle group or fitness component. Remember the level
of effort needs to be right. This is why the dashed line goes down
at 1 above.
2
2
Also as sessions
During recovery the body starts to make repairs and adjustments

based on the stress placed. Remember if it is too high we can over
train (see appropriate earlier section). It is during this time that
the adaptations are undertaken therefore it is important that
adequate rest is undertaken.
IF rest is adequate then performance improvement will be
noticeable and adaptation will be seen (dashed line at 3) This
improvement in performance capabilities is referred to as super
are
repeated the level of improvement becomes greater
compensation
each time. Look at the dotted line from point 3.

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Case Study Overload and Athletic Performance
An Athlete involved in a team sport is trying to improve their speed, especially in relation
to short, repeated efforts.
The table below highlights the data taken from a game outlining the most common
efforts that occurred during the game.
Team Game 100 minutes over 4 x 25 minute quarters
Effort
Speed
Time Intervals & Number of efforts
(km/hr.)
5 secs
10 secs
15 secs
20 secs
Totals
Walk
0 < 7.2
687
50.0
323
23.9
201
14.8
143
10.6
1354
Jog
7.2 <
14.4
385
41.5
226
24.4
174
18.8
143
15.4
928
Stride
14.4 <
21.6
184
48.0
96
25.1
62
16.2
41
10.7
383
Sprint
21.6 <
28.8
68
64.8
24
22.9
8.6
3.8
105
Maximum
28.8 <
36.0
17
81.0
14.3
4.8
21

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A section in the training program requires them to complete the following task :
Level of
Effort
Interval
(% of max)
100
Duration
Repetition
of Effort (sec)
of Effort (no)
10
Rest
Sets
(sec)
(no)
30
Identify the major energy system being developed here.

Answer = ATP-CP system (Revision!)
Using data from the diagram explain the selection.
Answer = 7 second maximal effort at 100% intensity = too easy!
With reference to the principle of overload explain whether the programmed training method
can improve the most common anaerobic effort capacity seen in the data.
Answer = 7 seconds is 2 seconds above 5 seconds. (5 seconds is the most common
anaerobic effort in the data 81 and 64% respectively) 2 seconds is 40% above the
load. The effort is too great based on the 10% rule needs to be lowered. Rest period
in line with the number of repetitions and sets also is far too great or high to
Key
Concept
2: The Effects
of Training
develop
this system
and needs
to be modified.
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It should also be mentioned in relation to overload as time goes on in the

training program and the athlete or player get closer to their optimal fitness
level that the level of adaptation becomes less noticeable.
This is referred as the law of diminishing returns represented in the

graph below:
Increasing Training Time ( weeks / months )
Explain how the principle of

overload could be applied in the
law of diminishing returns.
Optimal
Optimal
fitness
level
fitness level
Answer = The fitter the

person the higher the load or
intensity needed to bring
about more adaptation.
The rate or level of
improvement becomes less
as the athlete becomes
better conditioned and closer
to optimal fitness.
Base fitness
Base
fitness
level
level
10
20
30
40
50
60
70
80
90
100
The training principal of overload

is one, if not the most important
principal - it affects or impacts
Key Concept 2: The Effects of Training and Evaluation on
on many
Physical
Performance
of the
others.
Percentage Improvement (above base / low level)
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Specificity:
Specificity in training needs to copy demands of the game or sport that the athlete is
competing in.
Includes -skills involved - fitness components - energy systems utilized - muscle groups
used.
Testing and measuring identifies these.
The training program needs to use methods that best allow for the development of these
factors.
For example in the Volleyball game data below concluded that the efforts in match play
require the athlete or player to develop :
(a) power ( the explosive force that can be applied quickly. It involves quick (speed) and
strong (strength)
Pass and
movements) which is needed in the spike and block
(Dig)
Set
Spike
Block
(b) muscle endurance ( the capacity of a muscle or muscles to repeatedly exert a force or
Player #4
hold a fixed
14
12
15
contraction for a prolonged period of time) which is needed in the spiking action in
their training
Key Concept
2:This
TheisEffects
of Training and Evaluation on Physical Performance
program.
specificity.
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Reversibility (de-training):
Refers to the loss of fitness when training stops for a length of time.
When a training stimulus is removed there is a significant loss of conditioning in 2 6

weeks.
Especially evident in endurance performance where a decrease from 4 to 25% in

performance
seen in 3 to 4 weeks of detraining!
Body
System
De-training Effect
Cardiovascular
Muscle
metabolic
potential
Decrease in cardiac output.

Decrease in stroke volume.
Decrease in blood plasma (and hence haemoglobin) 5 12% decrease in 2 days of
detraining!
Decrease in maximal voluntary ventilation (oxygen consumption per minute).
Decrease in the hypertrophy of the left ventricle 20% decrease in first 3 weeks of detraining.
Decrease in maximal oxygen uptake (VO2 max) 4 20% in 2 4 weeks of detraining.
(****the reduction in blood plasma has a significant impact on the heart related ones)
Decrease hypertrophy
Decrease capillarisation.
Decrease cross sectional area of muscle.
Decrease in enzyme activity that help use fat as a fuel.
Increase in carbohydrate use (because of the above)
Decrease in the protein that helps store glycogen in the muscle (GLUT 4) by 1733% in 6 10
days of detraining.
Increase in lactic acid production (based on cardio-respiratory factors and decreased fat
oxidation)
Reduction in thermo-regulatory ability.
ACHPER (SA)
2014
Reversibility (de-training):
One study highlighted a 24% decrease in the ability of Soccer players to work
to exhaustion times (the ability to work at a sustained high level of effort) in 5
weeks.
Aerobic fitness losses (greatest in the first 2-4 weeks of stopping) are quicker
than anaerobic losses.
Key to detraining is intensity of the effort for example training during the
transition phase of the season can be completed at a one to two thirds less
frequency with little impact on VO2 max. (maximal oxygen uptake)
However decrease the intensity by the same amount and factors such as VO 2
max will be affected.
This is the effect on training that athletes try to avoid during the transition
phase outlined in periodization.
The analogy of use it or lose it is often applies here!

Text Pages 62 - 63
ACHPER (SA)
2014
Case Study The Impact of Detraining on Athletic

Performance
Study was conducted on an Olympic Rower who did no activity post (after) the Olympics
for 8 weeks.
The effects of this was explored by getting the rower to complete a step test of 5
repetitions of 4 minutes with a 30 second recovery between each step cycle except the
last one where a 2.5 minute rest was prescribed followed by a 5 th step phase that
required them to cover as much distance as possible.
Each effort required an increase in intensity (increase of 25 watts)
Throughout the test oxygen consumption, heart rate and power output were measured.
The table below highlights the findings from the test:

Text Pages 63
ACHPER (SA)
2014

Performance
Select
2 factors from the
tablewill
and
explain
the impact of detraining on the performance
Decrease
lead
to
If this decrease is
Same as VO2 max but
Decrease in the
lees
oxygen
delivered
capacity
the
related toof
loss
of rower during a race.
muscle then strength
will be affectedability to generate
force for boat speed
will be reduced.
to muscles this will

affect fuel breakdown
and lactic acid
control all capable of
impacting on
performance.
relates to the power

the rower can
produce at their
absolute maximal
effort.
ability to use oxygen

efficiently. It is the
ability to work at a
given effort
consistently.
Decrease in the
ability of the muscles
to work in acidic
conditions (higher
lactic acid levels)
causes a lowering in
power production
which affects force
production .
The fact that lactate
threshold would have
been lower with detraining means that
lactic acid build up
occurred at a lower
intensity than after
and the effects on
power output during
a race would occur
much earlier.

Text Pages 63
ACHPER (SA)
2014

Performance
Factor 5 refers to decreases in power at specific lactate levels. Explain the importance of
the change in power at 4 mMols to the rower and their performance in their event.
Answer = 4 mmols is the point where OBLA or LT occurs in most cases.
For the power to reduce means that the effort the rower can maintain at the
point where the aerobic system can still provide the maximum energy release
is reduced.
To get greater power (the 22% that has been lost) at 4 mmols, they will need to
work harder.
Problem is if this is done they will cross OBLA and begin to

build up lactic acid faster because the anaerobic system is now
dominant.
This will affect muscle force produced and the onset of fatigue
will occur a lot faster!

Text Pages 63

Theory Lesson - Week 2 Term 2

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ACHPER (SA)

Key Concept 2: The Effects of Training and Evaluation on Physical Performance

Measurement and Monitoring of Fitness Relevant to

training program on the athletes

The fitness components that need to

This requires a test or tests to be

The fitness components that need to

Tests also need to be:

Subsequent tests then identify

Motivate the athlete to strive for

Tests and results can be used as

They can also be used to set targets

TES TS N EED TO BE:

Key Concept 2: The Effects of Training and Evaluation on Physical Performance

Measurement and Monitoring of Fitness Relevant to

Repco Peak Power Test

These tests measure efforts of high intensity and

The athlete works to the point of maximal effort

400 metre Run Test

Key Concept 2: The Effects of Training and Evaluation on Physical Performance

Measurement and Monitoring of Fitness Relevant to

Tests to measure and monitor performance used at any stage of a season.

It is the role of the test at any point that is the key.

Explain the purpose of test 1 in Week 2 of the pre-season.

Measurement and Monitoring of Fitness Relevant to

Key to selection as previously indicated on page 8 is (a) VALIDITY

RELEVANCE to the activity the athlete is involved in.

The range of movement possible at a

TEST USED TO MEASURE

Multi-Stage fitness test

Cooper 12 minute run

Astrand cycle test

Sit and Reach Test

Key Concept 2: The Effects of Training and Evaluation on Physical Performance

Measurement and Monitoring of Fitness Relevant to

The capacity of a muscle to repeatedly exert a

The maximum force that can be generated by a

muscle or muscles in a single maximal

The physical makeup of the body, fat versus

The ability to change direction quickly and

60 second push up or sit up

1 repetition maximum tests

Body mass index

Skin fold assessment

Illinois agility test

AFL agility test

Boomerang agility test

Bass dynamic balance test

Stork stand balance test

Vertical (sergeant) jump test

quick (speed) and strong (strength) movements

hence power = strength x speed.

vision and hearing together with various parts

Standing broad jump test

Key Concept 2: The Effects of Training and Evaluation on Physical Performance

Measurement and Monitoring of Fitness Relevant to

Test 2 - Illionois Agility Run - 16.1 secs

Test 5 - 60 Second Sit Up Test -48

Test 6 - Muscle Strength - 43 kgs on a dynomometer

Test 7 - Multi-Stage Fitness Test - Level 13 Shuttle 3

Key Concept 2: The Effects of Training and Evaluation on Physical Performance

Case Study The Use of a Test Battery (tests) to Measure