2.2 Preperation and training methods Flashcards
Name the 8 principles of training
-specificity- training should be relevant and appropriate for the individual sport, energy system, muscle fibre and movement pattern
-progression- training demand should gradually increase over time to ensure performer adapts and improves
-overload- training intensity should be above the performers comfort zone to place stress on the body to force an adaption
-variance- training includes a range of exercises and activities to prevent boredom, maintain motivation and limit overuse injuries
-moderation- training must be appropriate for the performer to adapt while maintaining a healthy, balanced lifestyle; if trainings too intense & too freqeunt -> training qaulity decreases, burnout can occur; if training doesn’t overload -> may be no adaptation or improvement
-reversibility- training must be maintained to prevent detorioration in performance. Through injury or off-season, losses in aerobic capacity are rapid and at a slower rate, strength will also decrease
What are the 4 components manipulated to achieve overload
-referred to as the FITT principle
-frequency- how many sessions per week are performed
-intensity- how hard the sessions are
-time- how long the sessions, intervals, sets are
-type- method of training used
Name 3 components to consider when designing a training programme
-test- training intesity will be set based upon results from an appropriate evaluation test- e.g. the multi-stage fitness test for aerobic capacity. Progression can also be monitored by performing mid-programme tests and post-programme tests
-warm-up- 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
-cool-down- training sessions must end with a cool-down. Pulse-lowering activity & stretching will prepare body for rest
Name the 3 cycles
Macro-cycle: long-term training plan -> 1-4 years
Meso-cycle: mid-term training plan -> 4-16 weeks
Micro-cycle: short-term training plan -> 1-4 weeks
Definition of principles of training
rules that underpin training programme design to ensure safe & effective fitness adaptation
What is adaptation
physiological change in response to training
Name 3 important asects you should include in a training prograkmme
-evaluation test
-warm up
-cool down
What is specificty
training should be relevant and appropriate for the individual sport, energy system, muscle fibre and movement pattern
What is progression
training demand should gradually increase over time to ensure performer adapts and improves
What is overload
training intensity should be above the performers comfort zone to place stress on the body to force an adaption
What is variance
training includes a range of exercises and activities to prevent boredom, maintain motivation and limit overuse injuries
What is moderation
training must be appropriate for the performer to adapt while maintaining a healthy, balanced lifestyle; if trainings too intense & too freqeunt -> training qaulity decreases, burnout can occur; if training doesn’t overload -> may be no adaptation or improvement
What is reversibility
training must be maintained to prevent detorioration in performance. Through injury or off-season, losses in aerobic capacity are rapid and at a slower rate, strength will also decrease
What is periodisation
the organised division of training into blocks each with a goal and time-frame
What is the preparatory phase
off-season, preseason -> time when general, sports-specific, skill-based fitness is the focus
What are the 3 main seasons within the periodsed year
-preparatory phase
-competitive phase
-transition phase
Describe prepatiry ohase 1
Describe prepatiry phase 2
phase 1: during off season -> conditioning will be undertaken to develop a base to build on in preseason
phase 2: during pre-season porgressive overload is the focus & intensity of training is increased
What is the competitive phase
competition season -> time of year to maintain fitness developed in prepatory phase avoid injury
Describe competitive phase 3
Describe competitive phase 4
phase 3: training load reduces, periods of lower intensity, adequate rest days -> maintain fitness
phase 4: achieve peak performance- tapering undertaken
-2 -> 3 weeks piror to performance -> training loads reduced
What is tapering
maintaining the intensity but decreasing the volume of training by one third to prepare for competition
What is the transition phase
the time of year for active rest and recuperation
-low-intensity aerobic work such as swimming
What is aerobic capacity
ability of the body to inspire, transport & utilise oxygen to perform sustained periods of aerobic activity
What is VO2 max
maximum volume of oxygen inspired, transported & utilised per min during exhaustive exercise
Name the 4 factors affecting VO2 max
-physiological make-up -> greater the efficiency of respiratory system, cardiovascular system and muscle cells to inspire, transport & utilise oxygen -> higher the vo2 max
-age -> from the early 20s, vo2 max declines approximately 1% per year
-gender -> females tend to have a 15-30% lower vo2 max than males from the same group
-training -> aerobic training will increase vo2 max by 10-20%, in ageing performers aerobic training will maintain/ reduce any decline in vo2 max
-training
