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Content List

Introduction


Lesson 1 - Systems of the Body


1.0 Introduction

1.1 Musculo-skeletal System

i. Bones
ii. Muscles
iii. Tendons, ligaments and fascia
iv. Origins and insertions
v. Sliding filament theory of muscle contraction
vi. Types of muscle contraction
a. Concentric
b. Eccentric
c. Isometric
vii. Angle of pennation
a. Parallel to tendon
b. Uni-pennate
c. Bi-pennate
viii. Levers of the musculoskeletal system
ix. Factors affecting force production
a. Cross-sectional area
b. Velocity of shortening
c. Angle of pennation
d. Muscle length
e. Torque
f. Pre-stretch
g. Levers
x. Muscle involvement
a. Agonist or prime mover
b. Antagonist
c. Synergist or assistant
d. Stabiliser
xi. Anatomical terms of reference
a. Planes of the human body
b. Terms for movement



1.2 Cardio-vascular System

i. The heart
ii. The lungs
iii. The blood vessels
iv. Central vs. peripheral adaptations


1.3 Energy system

i. Adenosine triphosphate (ATP)
ii. The alactic (phosphagen) system
iii. The lactic (glycolysis) system
iv. The aerobic (oxidative) system
v. Dominant energy systems


1.4 Neuro-muscular System

i. Fibre type
ii. Motor units and motor unit recruitment
iii. Role of proprioceptors
iv. Adaptations to training
v. The stretch-shortening cycle (SSC)


1.5 Hormonal System




Lesson 2 - Training Theory


2.0 Introduction

2.1 Principles of Training

i. Active and conscientious participation
ii. Contrarian principle
iii. General to specific
iv. Individualisation
v. Opposite and equal effect
vi. Progressive Overload
vii. Recovery
viii. Reversibility
ix. Specificity
x. Transfer
xi. Variety


2.2 Training Variables

i. Macro-variables
a. Density
b. Duration
c. Frequency
d. Intensity
e. Type
f. Volume

ii. Micro-variables
a. Exercise selection
b. Exercise sequence
c. Repetitions
d. Rest period
e. Sets
f. Speed of movement


2.3 Planning of training

i. Multi-year periodisation
ii. Annual periodisation
iii. Planning a training session


2.4 Athletic Preparation

i. Physical Preparation
ii. Psychological Preparation
iii. Tactical Preparation
iv. Technical Preparation

Lesson 3 - Physical Qualities


3.0 Introduction

3.1 Speed

i. Detection of and reaction to stimulus
a. auditory
b. kinesthetic
c. visual

ii. Agility and coordination
iii. Acceleration
a. short acceleration sports
b. long acceleration sports

iv. Maximum velocity
v. Speed endurance
a. continual speed endurance
b. intermittent speed endurance
c. repetitive speed endurance


3.2 Strength

i. Control/stability and general fitness strength
ii. Hypertrophy/general strength
iii. Maximum strength
a. Relative maximal strength
b. Absolute maximal strength

iv. Explosive power
v. Reactive strength
vi. Strength endurance
a. continual strength endurance
b. Intermittent strength endurance
c. Repetitive strength endurance


3.3 Endurance

i. Alactic endurance
a. lactic power
b. alactic capacity

ii. Lactic endurance
a. lactic power
b. lactic capacity

iii. Aerobic endurance
a. aerobic power
b. aerobic capacity


3.4 Flexibility

i. Active
a. static
b. dynamic
c. ballistic

ii. Passive
a. partner assisted
b. use of a weight

iii. Combined (including proprioceptive neuromuscular facilitation)



3.5 Periodisation of the physical qualities

i. Periodisation of speed
ii. Periodisation of strength
iii. Periodisation of endurance
iv. Periodisation of flexibility
v. Methods of periodisation
a. linear
b. integrative linear
c. alternating
d. integrative alternating


Lesson 4 - Integration of Training


4.0 Introduction


4.1 The relationship between the physical qualities
i. The effect improving a physical quality has on the
other physical qualities
ii. The effect training a physical quality has on the other physical qualities


4.2 Issues to consider when planning training
i. Specificity and Generality
ii. Interference in concurrent training - the role of volume and intensity
iii. Sequencing of training - the role of priority and residual fatigue
a. during the session (unit or lesson)
b. during the training day
c. during the micro-cycle (or week)


Lesson 5 - Recovery

5.0 Introduction


5.1 Factors Affecting Recovery
i. Age
ii. Sex
iii. Training history
iv. Genetics
v. Training Load
vi. Work:Rest Ratio
vii. Ergogenic Aids
viii. Travel
ix. Climate
x. External stresses

5.2 Recovery Methods
i. Rest
ii. Reduced Load Training
iii. Alternative Activity (Active Rest)
iv. Stretching
v. Nutrition & Nutritional Supplements
vi. Sleep
vii. Lifestyle
viii. Recovery devices


Lesson 6 - Physical Assessment

6.0 Introduction


6.1 Guidelines for Testing
i. Understand the purpose of testing
ii. Understand what testing gives you and therefore how to interpret it
iii. Conscious involvement of the athlete in the testing program
iv. Don’t misuse the tests
v. Compare the individual with their own results - not someone else’s, or the averages
vi. Develop long term results
vii. Provide the athlete with immediate feedback
viii. Goal set from the test results
ix. Standardise the procedures
x. Be mindful of the impact of the tests you select
xi. Avoid injury at all costs
xii. Be honest and consistent


6.2 Issues in Testing
i. Talent Identification
ii. Field Testing vs Laboratory Testing

6.3 Examples of Physical Assessment
i. Speed
ii. Strength
iii. Endurance
iv. Flexibility
v. Body Composition
vi. Posture and Gait
vii. Nutrition
viii. Injury History
ix. Training History

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