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Training physiology and physical conditioning of archery
- training
Dr. Jang Jia-Tzer
MD. Huang, Lin-Chi
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Physical conditioning -endurance -strength -speed -flexibility-coordination
Periodization: -preparation phase -specific phase -competitive phase -transition phase
adaptation
Training effect↑Training dose
skilltactic
Training pattern:ContinuousIntervalCirculatedRepeatedcompetition
Training system model (Jang, 2009)
體能
訓練方式
週訓練
適應 -效果
劑量
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Physical activity -Type -Intensity -Frequency -Duration
Athlete
Positive- adapted- improve physical
mechanism- training effects- improve performance
Negative- unadapted- fatigue- decrease performance- unstable performance
•Coach•Sport scientist
Adjustment
身體活動﹕方式劑量頻率持續時間
調整適應提昇生理機能產生訓練效果改善競技能力
未產生適應產生疲勞降低運動能力競技能力不穩定
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訓練階段與週期Training phases & periodization
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Training plan protocol
Periodization訓練階段劃分
Phase goal週期目的
Week training pattern
週訓練型態
Training units訓練單元
Training methodology
訓練方式
Training content訓練內容
Preparation phase 準備期Specific phase 專項期
competition phase 比賽期
transition phase 過渡期
General capacity 一般體能Specific capacity 專項體能Skills 技術
3 time / week
5 times / week
6 times / week
2 units
3 units Warm-up, skill, endurance ﹐ strength
Warm-up, Skill, endurance
Continuous
Interval
Repeated
Intensity
Reps.
Set
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preparation specific -I specific -II competition
Steady state
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Trainable capacity 可訓練性
• Aerobic endurance 有氧耐力• Maximum strength 最大力量 (1RM)
• Strength endurance 力量耐力• coordination 協調• flexibility 柔軟度• skill 技術• tactic 戰術
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Sport performance and physical capacity運動能力與體能
Physical capacity
endurance strength speed flexibility Skill performance
coordination
Relationship of physical capacity, coordination and skill (Neumann et al. 2002, Nr. 075, S 117 )
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physical capacity model
Physical capacity
strength speed endurance flexibility
-maximal strength
-speed strength
-strength endurance
-reaction strength
-reactive speed
-acceleration
-fast frequency
-short period endurance
-middle period endurance
-long period endurance
-range of motion
-stretching of muscle
Physical capacity and it’s sub-combination (Martin et al. 1991, Nr. 080, S 67)
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Relationship of physical capacities體能交互關係
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Maximum strength
Speed strength
power Starting power
Strength endurance
Maximum strength
endurance
Speed strength endurance
力量耐力
最大力量
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Strength training pattern
• Hypertrophy 肌肉橫斷面• Maximal strength 最大肌力• Strength endurance 力量耐力
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Gain cross section of muscle (Buhrle 1985, Nr.009, S 128)
Same intensity
progressive Increase rep.High
intensitystatic
Intensity
speed-burst
-fast
-slow
fast fast slow fast
% 80 %70-80-85-
90%60-70% 85-95% 100%
Range
Reps. 8-10 10-10-7-5 15-20 5-8 1
Set 3 1-1-1-1 3-5 3-5 3-5
Duration 10-12 sec
Rest (set) ≧3min ≧3min ≧2min ≧3min ≧3min
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Maximal strength gain in short period (Buhrle 1985, Nr.009, S 130)
Maximal strength
Close maximal Pyramid
Intensity
speed burst burst burst
% 100 % 90-95-100 % 80-85-90-95-100-90-80 %
Range
Reps. 1-2 4-3-1(~2) 7-5-3-2-1-3-7
Set 5 2-2-2 1
Rest (set)
≧ 3 min ≧ 3 min ≧ 3 min
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Training I Training II
Intensity 40-70 % 30-40 %
Reps. 20 30
Set (s) 3-5 4-6
Rest < 2 min < 1 min
Pampus et al. 1989, Nr. 009, S 132
Strength endurance training
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Circulated strength endurance training
pattern training-Ⅰ training-Ⅱ
intensity 40-70 % 30-40 %Reps. 20 30
Set (s) 3-4 x 20 3 x 30
Rest (exercise) none none
Rest (set) 60 s 60-90 s
Lower body lower lower lower
Up body up up up
start
end
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Endurance and energy supply pathway耐力與能量提供路徑
Aerobic endurance
Anaerobic endurance
Energy supply pathway Energy
-ATP-PC-anaerobic glycolysis -aerobics (carbohydrates + free fat acid )
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2-4mmol/l Capacity
compensation basic developing competitive
Fat + carbohydrate carbohydrate > fat
carbohydrate
2 mmol/l 2-4 mmol/l > 4 mmol/l
La. curve
Aerobic threshold Anaerobic threshold
intensity
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Training physiology
MD. Huang, Lin-Chi
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Archery is an endurance sport !
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HR. La. VO2max heart
day week month month
Time requirement for improving physical parameters (Neumann/Hettenrott 2002)
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Bio-parameters Analysis & judgement
Heart Rate (HR) EndureCardiopulmonary conditioning cem 心肺適能HealtyTraining effect 訓練效果Recovery 恢復Exercise capacity 運動能力
ammonia (NH3 )
Urea
decomposition of proteinExercise intensityRecoveryStimulus
creatininase Overload of muscle fiber Adaptation of muscle tissue Recovery of muscle tissueStimulus
Lacate (La) Exercise intensity 運動強度Reaction of training methodAerobic-anaerobic capacity 有氧 -無氧能力Condition of glycogen in the body
Bio-parameters and judgement (Hottenrott, 1994)
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Adaptation Procedure適應程序
Intensity強度
Disturbance干擾
Recovery恢復
Adaptation適應
Increasephysicalfunction
Training Intensity訓練強度
•Rest time•Decrease intensity
•休息 /降低強度
Physical and psychological
adaptation生 /心理適應
Training effect
training
Bio-effect chain of training (Grosse et al., 2001)
提升生理功能
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Adaptation
•intensity * 強度•frequency * 頻率•duration* 持續時間•pattern* 訓練模式•time•equipment•psychology•season•gender•age
Factors to adaptation (Weineck 1996. Nr. 035, S 26)
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Fatigue疲勞
Intensity 強度
Recovery恢復
Overcompensation超補償
Jakolew’s physical adaptation procedure (Nr. 009, S 94)
Jakolew 體能適應程序
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Training & adaptation
Recovery time2-3daystraining
Physical capacity
fatigue
overcompensation Lasting 1-2day(s)(the longest 3days)
Training time
Physical training and adaptation (In: Martin et al. 1991: Handbuch Trainingslehre)
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Mon. Tue. Wed. Thu. Fri. Sat.
100
80
70
Warm up
Warm up
Warm up
Warm up
Warm up
Warm up
skill skill
skill
skill
Endu.
Coor.
Endu.
Endu.
Coor.
Stren.
Stren.Stren.
Endu.
Week training intensity (%)
%
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Training intensity and adaptation (Jang, 2005)
Fully recover Doesn’t fully
recoverNo time to
recover
Low intensity
Capacity decrease
Capacity no change
Psychological fatigue
Moderate intensity
Positive adaptation
No adaptation fatigue
High intensity
Adaptation of tissue
Fatigue accumulation
Overtraining syndrome
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Training parameters
Heart rate
Best record
Lactate threshold
Cooper-test Distance (m)
Aerobic threshold
Anaerobic threshold
speed
strength 1RM (kg)
30m/ 100m (m/s)
Rest HR. (min-1)
Max HR. (min-1)
Threshold HR. (min-1)
HR (min-1)
Speed (m/s)
HR (min-1)
Speed (m/s)
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Age Excellent
Above
Average Average
Below Average
Poor
Male
20-29 >2800m 2400-2800m 2200-2399m 1600-2199m <1600m
Females
20-29 >2700m 2200-2700m 1800-2199m 1500-1799m <1500m
Normative data for the Cooper Test
(http://www.brianmac.co.uk/gentest.htm)
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Main physical parameters of training
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Lactate acid
- A metabolite from anaerobic metabolism.
The judgment of …• Exercise intensity• Energy & metabolism• Exercise capacity of training or competition• Aerobic capacity• Training extent• Training pattern
(Neumann et al., 1993)
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Elimination of Lactate
• Liver 50% 肝• Inactive muscle groups 30% 不活動肌群• Heart 10% 心臟• Kidney 10% 腎臟
• In 1 hour after exercise will drop back to normal value.
• athlete 0.5 mmol/l/min• untrained 0.3 mmol/l/min• Active > static recovery
(Neumann et al., 1991)
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Heart Rate
• Training effects 訓練效果• Training intensity 訓練強度• Capacity of recovery 恢復能力• Capacity of exercise 運動能力• Capacity of cardio-respiratory 心肺能力
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Heart Rate
• HR.max: 220-age
• HRmax load : 1000m Test
Basic endurance I : 50-65%HRmax (基礎耐力 I )
Basic endurance II : 65-85% HRmax (基礎耐力 II )
Basic endurance II-III : 85-90% HRmax
Basic endurance III : 90-95% HRmax
Competition endurance : 95-100% HRmax
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Cardio-respiratory conditioning (endurance training)
心肺耐力訓練
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Cell system Cardio-circulatory system Hormons
Improve capillary (icrease volume and cross session)
-improve exchange of blood substance
-decrease resistance of blood flowing
Enlarge and increase mitochondria 增加粒線體體積與數量
Improve enzyme acivity of aerobic metabolism
Improve fat metabolism Increase myoglobin Increase glycogen
storage Increase combination of
phosphate
Hypertrophy of myocardium -Icrease cardio output Drcrease HR. under same
exercise intensity 相同負荷下產生較低心跳率
Decrease resting HR. 降低安靜時心跳率
Increase erythrocyte volume Increase blood volume Improve blood flowing 促進血液流動 (blood plasma)
Decrease releasing of Catecholamine (fight or flight hormones, sympathetic nervous system) 降低兒茶酚胺的分泌
Effects of endurance training (Hollmann 1982)
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Benefits to archer
• Cardio conditioning will lower the resting heart rate and the recovery heart rate.
• benefits ….– decreasing nervous adrenaline during high-tension
shooting situations– reducing the effects of
• racing heart• sweaty palms• panic breathing et al.
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Basic endurance diagnosis – 2-4mmol/l test-retest
2-4mmol/l analysis – training effectm/s
R 2 2.5 3 3.5 4 4.5 5
La (
mm
ol/l)
0
2
4
6
8
10
12
14
min
-1
60
80
100
120
140
160
180
200
220
m/s vs La(1) m/s vs Lal(2) m/s vs Hr.(1) m/s vs Hr.(2)
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Continuous & static intensity
20 min
2 mmol /l HR. 126
20 min
3 mmol/l HR. 152
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Continuous & shift speed (intensity)
5 min
2 mmol/l HR
3 mmol/l HR
20 min
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Cardio conditioning (Equation)
Endurance I
• HR.max : 220-age• 50%~65%
• Ex.– Age:20
– 220-20=200
– 200X50%=100
– 200X65%=130
HR. zone : 100 ~ 130 min-1
Endurance II
• HR.max : 220-age• 65%~80%
• Ex.– Age:20
– 220-20=200
– 200X65%=130
– 200X85%=160
HR. zone : 130 ~ 160 min-1
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Aerobic exercise
• Continuous exercises– Jogging – cycling– swimming– walking – Aerobic dance
• 20~50 min
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Strength Training
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Strength training for archer
• Archery uses only muscles of upper body…. ?
• The whole body is used in the archery shot. Or, your accuracy is going to suffer.
• The muscles of legs and trunk provide a strong base for extensive standing during competitions.
• Abs. and lower back muscles provide stability during the draw sequence.
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Strength training for archer
• Muscle parts– Upper body muscles
• Shoulder (middle & rear deltoid), trapezius, chest, upper
back, arm (bi-, triceps)
– Core & lower body muscles• abdominal and lower back (core muscles)• gluteus, Quadriceps, hamstring, calf
– Rotator cuff muscles• Deep muscles around shoulder joint• Keep stability of shoulder joint
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Rotator cuff strength training
1.2.
3.4.
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Strength training for archer
General strength training
Specific strength training
Isotonic strength training
Isometric strength training
一般力量訓練 專項力量訓練
等張力量訓練 等長力量訓練
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Sport specific training
• Isometric strength training– Whole body isometric strength training
2
3 4
1
•Hold for 10 ~ 30 sec
•2-4 sets
•1min rest
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Sport specific training
• Isometric strength training– Target muscles isometric strength training
• Lateral dumbbell static hold• Cable rear deltoid static hold (face pull)• Static chin-up
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Strength training for archery
Strength gain Strength endurance Strength maintenance
Preparation phase Competition phase
100% 1RM -1~2 reps. -3~5 set
80~90% 1RM -8~10 reps. -3~5 set
40~70% 1RM -20 reps. -3~5 set
30~40% 1RM -30 reps. -4~6 set
Specific phase
Pyramid training pattern 金字塔型態訓練
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