CROW ST V Variety Cool DownTrainingThresholds Reversibility Specificity Overload Principle Warm Up
Cool DownPurpose to reduce muscle stiffness and soreness disperse and remove lactic acid replenish body’s energy stores replace O2 usedProcedure jogging, decreasing intensity as you go stretching
Reversibility Occurs when exercise stops or slackens and the training benefits are lost. Most of the benefits of training are lost in 4-8 weeks.Question: How can this be prevented if an athlete is injured?
Overload Principle In order to produce a training effect, exercise or workload must be increased as the body adapts, so that the individual is training at a level slightly above that which they would usually perform at. This can be achieved by gradually increasing the frequency, intensity or duration of the training.
Overload PrincipleThis must be a gradual andprogressive process, Increased load, then adaptationtoo much overload canlead to injury and Increased load, then adaptationfatigue. Increased load, then adaptation Increased load, then adaptation
Warm UpPurpose to reduce risk of injury or soreness by increasing joint mobility and muscle flexibility increase body temperature to promote faster and more powerful contractions mentally prepare athlete stimulate cardiovascular systemProcedure jog, stretch, skills at least 10 minutes never stretch before you sweat!
Specificity This exercise or training specific to the muscle groups and the energy systems used by an individual. It also includes the fitness components and skills neededExamples: Weight lifting – anaerobic fitness & strength are vital Diver – anaerobic fitness, flexibility, balance, power, co-ordination & moderate strength Marathoner – aerobic fitness, muscular endurance, cardiovascular endurance
Training Thresholds These are the minimum amounts of exercise required to produce an improvement in fitness. The aerobic threshold is reached at 70% of your MHR (max. heart rate). Working above this level, but below the anaerobic threshold will cause an improvement in your body’s ability to use oxygen during activity. The anaerobic threshold is reached at 85% of MHR. To develop anaerobic fitness, short bursts of near max to max efforts are needed.Question: What is your aerobic and anaerobic thresholds? Answer to be in beats per minute (bpm)
Variety Repetition of drills and routines lead to boredom Activities must be challenging May include using different venues or facilities, exercises incorporating low activity, rest periods if activities are more intense.