personal training career advice

IFPA High Performance Training for Sports Exam Notes 2

To view IFPA High Performance Training for Sports Exam Notes Sharing Part 1 -go here

Hei guys , this is the seconds certification that i took in this year after  Certified Speed and Agility Coach by Athletes Acceleration

I have make some important notes that you must know in this  IFPA High Performance Training for Sports certification course .Please do let me know if you need any information .Enjoy ! BTW ,i have also included the page no. for your easy finding when you going through the chapter .

1)Explosive strength training has been shown to increase sprinting speed and vertical jump ability in soccer players, 9 and high-load resistance training has been shown to improve acceleration and throwing velocity in elite handball players. pg10

2)One study demonstrated that 10 weeks of explosive resistance training using bench press throws improved throwing speed and base running speed in baseball players. 15 Ballistic training has also been shown to improve kicking speed and force in martial artists. Pg 27

3)transfer = gain in performance / gain in trained exercise For example, if 8 weeks of strength training using the squat exercise increases 1RM 21 per cent, increases vertical jump 21 per cent and increases 40-metre sprint performance by 2.3 per cent, these results show that the training has excellent transference to vertical jump performance but considerably less to sprint performance.pg28

4) When dealing with fitness tests for team sports, a general guideline is approximately 0.20 of the between-athlete standard deviation. 5 pg 24

5)Once the child reaches the onset of puberty, both males (12-14 yrs) and females (11-13 yrs) experience what is referred to as the adolescent growth spurt, a phase of physical development during which growth hormone and sex hormone concentrations are significantly increased. 5 It is during this phase of development that further nervous system maturation and adaptation in muscle mass, body composition and other structural parameters change, leading to natural adaptations in physical components such as speed, strength, aerobic endurance and muscular power.  pg31

6)Literature has clearly demonstrated that individuals of the same chronological age can differ markedly with respect to biological age, 10 sometimes by as much as 4 or 5 years. Pg31

7)Peak Height Velocity is the period where maximum rate of growth occurs. It is the onset of PHV that is the best determiner of when to increase the training focus on aerobic and strength development. Pg 31

8)Maturity offset = −16.364 + 0.0002309 × leg length and sitting height interaction + 0.006277 × age and sitting height interaction + 0.179 x leg by height ratio + 0.0009428 × age and weight interaction Maturity offset = −29.769 + 0.0003007 × leg length and sitting height interaction − 0.01177 × age and leg length interaction + 0.01639 x age and sitting height interaction + 0.445 × leg by height ratio .pg 31

9)a child athlete with a training age of zero would not be exposed to advanced training methods such as weightlifting or advanced plyometrics as soon as he or she starts the training journey.pg33

10)Despite the child conceivably progressing to more advanced training methods and placing a greater emphasis on other fitness qualities such as strength, speed and power, it is recommended that motor skill development continues to form a key part of any athletic development programme for athletes of any age. Pg34

11) 70 per cent of the total training session of a prepubertal child with a training age of zero may be devoted to developing basic motor skills; for an adolescent athlete approaching the start of adulthood, this proportion of time may be reduced to 10 to 15 per cent of the total training time. Pg35

12)Although there is no minimum age requirement for a child to start resistance training, the child must be sufficiently mature to understand instructions and be able to choose to participate. Pg35

13)children can safely and effectively engage in resistance training from the age of 5 or 6 years. Pg 35

14)Training-induced gains in muscular strength and power during childhood are not typically a result of structural changes at a muscle-fi bre level, but are instead usually driven by improvements in both inter- and intramuscular coordination. Consequently, it is not uncommon for a child to become stronger and more powerful without any noticeable change in body composition.Pg35

15)As the child enters puberty, his or her markedly different hormonal environment will lead to natural gains in muscle mass, and consequently, levels of muscular strength and power will increase.  pg 39

16)Increased muscle cross-sectional area (mCSA) has previously been associated with increased force-producing capacities in junior weightlifters;pg 39

17) it would make sense that training strategies geared towards preferential hypertrophy development are prescribed in order to take advantage of the increased anabolic state during mid- to late-adolescence. Pg39

18)Similar to developing motor skills, when programming for muscular strength and power for young athletes, the primary consideration of the strength and conditioning coach should be training age and technical competency. Pg 39

19)Earlier research showed that with appropriate coaching and supervision, 70 young male and female weightlifters age 7 to 16 years were able to make significant improvements in strength and power, without a single injury, over a 12-month period.  pg39

20)childhood represents a unique opportunity to develop gross motor patterns owing to the neural plasticity associated with this stage of development. Therefore, it would appear logical to suggest that the coach should look to develop relevant techniques for accelerating, decelerating, sprinting, changing direction and cutting within technical running drills. Pg 40

That all i learn today .Keep you guys posted 🙂



Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.