2.2 Preparation and training methods Flashcards
What are the 6 principles of training?
1 specificity
2 progression
3 overload
4 variance
5 moderation
6 reversibility
What does specificity mean as a principle of training?
Training should be relevant and appropriate for the individual, sport, energy system, muscle fibre type and movement pattern
What does progression mean as a principle of training?
Training demand should gradually increase over time to ensure the performer adapts and improves
What does overload mean as a principle of training?
Training intensity should be above thee performer’s comfort zone to place a stress on the body to force an adaptation. Four components can be manipulated to achieve overload, referred at as the FITT principle
What are the 4 components of the FITT principle?
1 Frequency - how many sessions per week are performed
2 Intensity - how hard the sessions are
3 Time - how long the sessions, intervals and sets are
4 Type - method of training used
What does variance mean as a principle of training?
Training includes a range of exercises and activities to prevent boredom, maintain motivation and limit overuse injuries
What does moderation mean as a principle of training?
Training must be appropriate for the performer to adapt while maintaining a healthy, balanced lifestyle.
What happen is training is too intense and too frequent?
Training quality will decrease and overuse injuries and burnout can occur
What happens if training does not overload?
There may be no adaptation or improvement
What does reversibility mean as a principle of training?
Training must be maintained to prevent deterioration in performance. Through injury or off-season, losses in aerobic capacity are rapid and, at a slower rate, strength will also decrease.
What is the definition of the principles of training?
The rule that underpin training programme design to ensure safe and effective fitness adaptation.
What is the definition of adaptation?
A physiological change, in response to training - for example, increased red blood cell production.
What is the definition of the FITT principle?
Component parts of the principle overload - frequency, intensity, time and type of training - which can be altered to maximise training
What 3 things do you need to consider when designing a training programme?
Test
Warm-up
Cool-down
What does it mean to consider test when designing a training programme?
Training intensity will be set based upon results from an appropriate evaluation test - for example, the multi-stage fitness test for aerobic capacity. Progression can also be monitored by performing mid-programme tests and post-programme tests.
Why do you need to consider the warm-up when designing a training programme?
Training sessions must begin with a warm-up. Pulse-raising activity and mobility exercises will prepare the body for exercise and reduce the risk of injury.
Why do you need to consider the cool-down when designing a training programme?
Training sessions must end with a cool-down. Pulse-lowering activity and stretching will prepare the body for rest and reduces the risk of delayed onset muscle soreness.
What is the definition of periodisation?
The organised division of training into blocks, each with a goal and time-frame
What are the 3 aims of periodisation?
1 a performer reaches their physiological peak at the correct time.
2 they avoid injury and burnout
3 training is structured to give realistic and achievable goals
What is the definition of the Macro-cycle?
A long-term training plan, typically over 1 year, to achieve a long-term goal.
What is the definition of the Meso-cycle?
A mid-term training plan, typically 6 weeks, to achieve a mid-term goal.
What is the definition of the Micro-cycle?
A short-term training plan, typically 1 week, to achieve a short-term goal
What is a macro-cycle broken down into?
several meso-cycles
What is a meso-cycle broken down into?
several micro-cycles