DEFINE THE TERM TRACK AND FIELD
Define
the term IAAF International Amateur Athletic Federation.
Identify
and analyze issues affecting track and field locally, regionally and globally.
Track
events, Indoor 60m, 50m, 60m/h, 400m, 800m, outdoor 100m/h , 100m, 400m, 110m/h
Middle distance
800m-2laps, 1500m-31/2 laps, Long distance 3000m- 71/2 laps, 3000m/h -28 hurdle jumps, 7 water stops.
Road race
5km,
10,000m, marathon 42.195 km.
Assignment.
Look
at the duties of referees, judges, timekeepers, photofinishers, recallers and starters assistants, the start and finish of
a race, obstruction and running out lanes. Protests and appeal.
Combined Events
Pentathlon 5 events one day.
L/j, javelin, 200m, discuss, 1500m
Decathlon 10 events 1st
day 100m, l/j, shot-put, h/j 400m
2nd day 110m/h,
discus, p/v, javelin, 1500m
Heptathlon 1st
100m/h, h/j, shot, 200m
2nd l/j, jav,
800m
RACE WALK
Race walk Movements
v Movement of double support
v Final movement of posterior takeoff (left foot)
v Vertical movement
v Movement of double support
v Final movement of posterior takeoff (right leg)
Double Support
An extremely short phase
in which both feet are in contact with the ground. This occurs at the end of the drive phase, with the front foot contacting
the ground a little ahead of the walker’s centre of gravity.
Traction
This phase now begins and
continues until the athlete’s centre of gravity is above the support foot. Forward motion is assisted by the momentum
provided during the drive phase and the action of the gluteal muscles.
Relaxation
There is a very brief moment
of relaxation between the completion of traction and beginning of the drive. The hips are now in the same plane as the shoulders
and the upper arms hang vertically in line with the trunk
Drive
There is a wide range of
movement, with the stride length increased by rotating the hips to push the free leg further forward and lengthen the drive
phase. There is a certain amount of twist between shoulders and hips but most of the reaction to vigorous rotation of the
hips is taken up by the arms.
#Describe the action of the
race walker.
Assignment:
Race walk violations. How
is a walker disqualified? Explain the duties of the race walk judges.
Normally this is communicated
by the umpire raising a yellow flag.
Lifting failure to maintain
unbroken contact.
Creeping failure to extend
the leg.
PERIODIZATION
This is the process of dividing the annual training plan into smaller phases of training
in order to allow a programme to be set into more manageable segments, and to ensure correct peaking for the main competitions.
Micro cycle: 1 training week plan.
Macro cycle: Phase of training with duration of 2-6 weeks.
The annual training plan
is divided into three main phases of training
Preparatory
This is where the physical,
technical, tactical and psychological preparation for the competition period Is developed.
This period is characterized by a volume of training.
Phases of Preparatory
v General the time allocated to this phase should be about one third of the total time of the
annual plan.
v Specific this represents transition towards the competitive period. There is an increase in
the proportion of direct exercises. The nature of training is more specific.
Competitive
Transitory
Components Of Training
v Density- refers to the time between the work
done and the recovery phase of training.
v Volume- training is quantitative.
v Intensity- training is qualitative work performed
in a given period of time.
Work
v Look at road racing.
v Name and explain the important factors to be considered in designing a road race route.
v List competition rules, safety medical.
MIDDLE DISTANCE
This is an aerobic event. Glycogen is broken down in the presence of oxygen to produce ATP. Prolonged work
in excess of three hours may result in fats and proteins are broken down to replenish ATP.
v Command, on your marks, Go.
v A standing start is used.
v Explain landing, leg, and the arms
Training Particularities
v Athletes must develop a physiological and psychological attitude to endure pain and fatigue
v The athlete must develop the discipline to train hard.
v They must have a good balance between speed and endurance.
v The athlete with talent needs several years of conditioning to achieve greater heights.
v The athlete must develop an intelligent approach to running with sound race tactics.
v Average height advantage.
How To Develop A Middle Distance Training Programme
v 2 months
v Sharpening phase--- shorter faster intervals
SPECIFIC AIM
v To peak for competitive racing season.
v APPROACH Speed Specific workouts with repeats faster than race pace.
v Shorter and faster repeats with less interval recovery.
v 3 months ------------ strength, speed phase, tempo, hill repeats, fartlek, intervals, fartlek,
tempo, hill repeats and long repetitions of 800m-3000m.
SPECIFIC AIMS
v To incorporate faster pace running within the context of total training program.
v To begin running.
v The pace workout is intense.
APPROACH
v To integrate faster running in order to emphasize pace and relaxation.
v To incorporate speed endurance work outs, run at race pace or slower.
v 2/3 months endurance phase, endurance done
on cross-country circuits.
SPECIFIC AIMS
v To build aerobic endurance.
v To develop its strong distance base. Technical aspect is taken into consideration.
APPROACH
v Steady distance running at a relax and comfortable pace 50-60miles per week.
v Per week 1x5 miles = morning.
v Interval training evening.
v Fartlek steady runs 80-70% easy run talk while running.
Example phases from degree
book.
HOW THE PROGRAM WORKS
v Steady distance running builds a strong distance base.
v The athlete runs one day per week on track. Longer repetitions are run at than race pace with
moderate recovery.
v A second effort in the week can consist of a fartlek workout, or tempo run with a 20 min pickup
speed strength base.
v Easy distance runs on race days complement easy track sessions.
Speed Specific, training
begins only after:
a) Completion of a distance base build up phase.
b) Completion of a strong speed strength developmental
phase.
STRESS CYCLES & CRITICAL ZONES
v Athletes must become accustomed to their individual workout load. create an immunity to training
fatigue.
v Athletes should always maintain their distance base except during the sharpening phase.
v Progressively most intense training workout
v Specific training strength should be established e.g. Leg speed workout 80m strong distance
background.
v Advance athletes should be introduced to the overload effect. Ex high mileage km weeks followed
by a week of 25% less volume but incorporate more speed specific workouts.
Age, training age,
event, training age, developmental age.
Mon
Tue wed
thru Fri.
Over distance pace
heavy work speed fartlek
Training Methods
Interval training, tempo
runs, Fartlek, Long continuous runs.
Continuous Method
This is running at a steady
pace or intensity where the heart rate lies between 130 and 160 bpm. The duration of such running will be over 30 mins for
the young athlete and from 60-120 mins.
Alternating Pace Method
This is running of long duration , which has speed of successive stretches alternating according to a plan the simplest level,
one might have a slow pace(HR = 130-150 BPM) for 0.5km. It acts as strong stimulus
for improvement of VO2 max.
Fartlek
This is running with varying
intensity according to the requirements of the athlete and the dictates of the terrain. The athlete will use a terrain which
undulates and makes varying demands upon e.g., hills, woodland.
Repetition
v It offers a wide variety of training effect due to the number of variables.
v Duration of the training run (distance or time, classified as short, medium long.
v Intensity of the training run (speed)
v Number of rep and sets.
v Activity of recovery (walking, jogging and passive.
v Terrain for training.
v
Interval training
v This is training for rapid development of aerobic endurance and has proved successful.
v Intensity to raise HR to 180bpm.
v Progressive increase in rep.
v Jogging for 90secs returning HR to 120bpm, this session is known in sports as slow fast 200s.
Speed endurance
v This develops the athlete’s ability to produce high quality performance despite the by-products
of anaerobiosis.
v Increase the total extent number of reps 4x200m, 12x200m
v Using a given recovery time.
v Gradually increase intensity.
v Reduce the total extent of reps.
v Gradually increase density (shorten the rec.) steps downs 3x300m 48, 45, 42
v It helps the athlete in pace judgment and in the physiological demands of pace change.
]
Strength Endurance
This
training is to develop the athlete’s ability to apply force in the climate of lactic anaerbiosis. Quality demands are
reduced and replaced simply by the task of completing the training unit. Rec periods are normally very strict and the athlete
must run as hard as possible. 2x4x100,6x150 jog rec 90secs.
The
aerobic threshold= athletes resting HR min +70% of the difference between HRmax and the HR min. Ex the HR max is 200bpm and
HRmin is 50bpm the difference is 150. 70%of 150 is 105 and the aerobic threshold is 50+105. To improve endurance athletes
must train at a level that raises the heart rate above their aerobic threshold.
Standing
start is used, measure pulse at wrist and neck.
The
aerobic thresholds- athletes resting HR min plus 70% of difference between HR max and the HR min. ex the athlete’s hr
max is 200bpm and hr min is 50bpm the difference is 150. 70% 0f 150 is 105, and the aerobic threshold is 50 plus 105 0r bpm.
To improve endurance athletes must train at a level that raises the heart rate above their aerobic threshold.
Aerobic threshold resting hr
min plus 70%
Of the difference
NB Keep a log book.
Important points to note
middle and long distance running.
The
arms should be natural and relaxed. An unnatural arm position leads to upper body tension and tired arching arms which affects
of the running form. The arms are used for balance and to compensate for upper body tension resulting from the striding action.
Leg Action
The
forward drive is gained through a straight forward pointed plant of the foot which is more nearly flat with no heel first
breaking action. The toe leaves the track with maximum thrust at the conclusion of the stride. The foot contacts the ground
directly under the projected centre of gravity.
SPRINTS
Sprints events, outdoors
and indoors.
Developmental sprints 50m,75m,150m,300m,4x50m,4x300m,4x75m.
Determinants of Sprint success
1. Maximum sprinting speed
2. Speed endurance- ability
to maintain
3. Acceleration ability i.e
to 60m
4. Block acceleration
5 Reaction time
6 Local muscle endurance
7 Bend running ability.
General Performance Descriptions
1.Horizontal velocity top
end speed. .
2. Stride length.
3. Stride rate frequency
4. Ground contact time. Big
force in a short time on the ground. Generate force
5 Air flight time
The first 20m normally decide
a sprint race.
Training Programme
Interrelationship of the
energy system and running related methods fro their development.
Speed vmax (ATP-CP); Intensity
95-100% Duration 3-6 secs, Distance 20-60m, # of sets 3-4 # of reps 3-4.
Total distance of set 80m
-120m, volume 200m-600m recovery/reps (2-3); recovery/sets [8-10]
Eg. 3x30m fly at 95%
3x40m flat (walk back between
reps)
3x50m flat from 3 point starts.
Eg. 2(5x30m fly) walk back
[ 5 mins]
2(3x40m) fly.
Speed Endurance (Special prep and Pre competitive
Intensity 95%-100% Duration
greater than 6 secs (fly, flat) or less than 20 secs.
Distance of run 50-150m #
of reps/set 2-5 # of set 2-3, total distance of set =150m-600m. Volume 300m-1200m. Recovery/reps (2-5), recovery/ sets [8-10].
Nb It is therefore feasible
that competition could be a speed endurance test or training.
N.B NOT RECOMMENDED FOR GENERAL
PREP.
3X(2X110M) 4 MINS REST [8-10]
2X60M 3MINS [6-8]
2X80M 3-5 MINS [8]
2X110M 5 MINS [8-10]
2X150M 5 MINS
Speed Endurance 1 ( S.P.P, PRE
COMPETITIVE AND COMPETITIVE.
Intensity = 95%-100% Duration
20-40 secs.
Distance of the run 150-300m,
# of reps per set 1-5 # of sets [-]
Total distance of sets [-]
volume /sessions 300m-1000m. Recovery/reps nearly complete 10-20 secs.
NB. This programme for lactate
tolerance to increase buffering system. To neutralize acid.
Eg 1x150m 95% 10 mins rest
2x250m 95% 10-15 mins rest.
Special Endurance 2 ( for older more mature athletes.)
Intensity 95%-100% Duration
of run 40-90 secs. Distance of run 300m-600m, # of reps 1-3 # of sets -. Total distance of set – volume 600m -1800m.
Recovery/reps complete 20-30 secs.
Eg 2x350m 95% 30 mins rest
1x320 95% 15 mins
1x250m 95% 15
mins rest.
Look on Starts
On Your Marks
Hands behind the line shoulder
width apart with fingers forming a high supporting bridge.
Body is well balanced with
shoulders in a position above the hands, and the head is relaxed in natural alignment with shoulders.
Sets
On the command of set the
body weight is moved forward slightly and hips raised slightly higher than shoulders. The front foot is flexed at an angle
of 90
Degrees and rear leg about
130degree.
GO
BIOMECHANICS
TRAINING FOR STARTS
Reaction speed
Reaction Drills, starting drills.
Strength
max strength, sub max.
Speed strength
sprinting/ jumping against light resistance.
Flexibility
stretching exercise.
Coordination
reaction drills
Technique
competition and control methods
Psychology
yoga
Concentration
techniques for con trolling stress
Relaxation ability
controlling stress or psyching up.
