Indoor Sport Services Training Guide
Our Indoor Rowing Training Guide is the ultimate training resource for the Indoor Rower. Written by top education and coaching specialists, it includes information on technique and training, with programmes on cross-training, 2,000m and marathon race training, weight management and keep fit. There are guest chapters written by top names such as Jurgen Grobler and Chris Shambrook as well as dedicated sections on psychology, nutrition and weight training.
Training Considerations - Biological Age
<< Children Are Not Small AdultsChanges at Puberty >>Although putting children into chronological age groups fits neatly into the academic system, for physiological purposes it is the biological age that is important. Tables 10.2 and 10.3 are schematic presentations of adaptation to training and optimal trainability for girls and boys. Age grouping is simple and a system that everyone understands and so is a good place to start. But because the biological differences can be so great, especially between the ages of 10-16, there are other indicators we can use to determine critical periods. Having identified these critical periods then if the correct volume, intensity and frequency of exercise are applied then accelerated adaptation will take place.
Table 10.2
| Girls | |||||||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Age | |||||||||||||||
| 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | > |
| Onset of Peak Height Velocity identifies biological age | PHV | Critical or sensitive period of trainability | |||||||||||||
| Stamina-peak aerobic velocity PAV | PAV | Accelerated adaptation in the aerobic system | |||||||||||||
| VO2 max increases significantly after the onset of PHV | VO2 Max | Non weight bearing aerobic activities reduce injury risks | |||||||||||||
| Peak Speed Velocity | Speed 1 | Two Windows | Speed 2 | Window 1 is due to central nervous system, Windo 2 is due to energy system | |||||||||||
| Skills | 8-11 Window | Skills trainability declines after age 11 | |||||||||||||
Table 10.3
| Boys | |||||||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Age | |||||||||||||||
| 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | > |
| Onset of Peak Height Velocity identifies biological age | PHV | Critical or sensitive period of trainability | |||||||||||||
| Stamina-peak aerobic velocity PAV | PAV | Critical or sensitive period of trainability | |||||||||||||
| VO2 max increases significantly after the onset of PHV | VO2 Max | Non weight bearing aerobic activities reduce injury risks | |||||||||||||
| Peak Speed Velocity | Speed 1 | Window 1 is due to central nervous system | Speed 2 | Window 2 is due to energy system | |||||||||||
| Skills | 9-12 Window | Skills trainability declines after age 12 | |||||||||||||
NOTES:
See text below for a full explanation of terms used
PHV
Peak Height Velocity. By regularly measuring the height of children you can determine the average annual growth rate or height velocity. Pre-pubertal height velocity is around 5-6cm/year. During peak height velocity (PHV), this can increase to 9-10cm/year. PHV is a reference point for the design of optimal individual programmes with relation to critical or sensitive periods of trainability during the maturation process.
Prior to the onset of PHV boys and girls can train together and chronological age can be used to determine training, competition and recovery programmes. The average age for the onset of PHV is 12 in girls and 14 in boys however this is influenced by both genetic and environmental factors, including climate, cultural and social influences.
The onset of PHV is not age dependent but is a valuable reference point not only for the development of the athletes energy systems but also the central nervous system for skills development through increased dexterity. The onset of PHV is known as the optimal window where accelerated progress can be made in the five ?S?s?, Stamina, Strength, Speed, Skill and Suppleness. During this period the athlete can cope with an increase in training volume however due regard must still be given to recovery and regeneration elements in the programme.
PAV
Peak Aerobic Velocity. During this stage the adaptation of the aerobic system to aerobic training is accelerated.
VO2 Max
VO2 max increases significantly after the onset of PHV.
Speed 1 and Speed 2
These two windows show the peak improvements in rate of movement. The first window is caused by a rapid improvement in the function of the central nervous system. The second window corresponds to the improvements in physiology, i.e. VO2 max.
Skills
The window for peak improvement in skills is not the only time when skills can be developed but it is the time when skills are developed the fastest.