6.1. Principles of Training Flashcards
Moderation
Too much overload/ progression leads to overtraining/ burn out and injury. Too little overload/ progression means no physical adaptations will be achieved.
Reversibility
Adaptations to training are reversed if training is reduced/ stops
Specificity
Training must reflect the physiological demands of the activity.
Specific training achieves specific adaptations.
Specific energy systems, muscles and movements can be selected.
Variation
Vary training methods to maintain interest and motivation and avoid overuse injuries.
Overload
The body must work harder than normal capacities to adapt to the training.
Overload is achieved by adjusting the frequency, intensity, time and type of training (FITT principle)
Progression
Progressively increase overload to keep increasing the body’s fitness capacity
Periodisation
The division of training into smaller units with a specific long term goal/ objective.
periodisation attempts to optimise a physiological peak, prevent overtraining and maintain motivation. It’s split into macro-, meso- and micro-cycles.
Testing
Completion of an appropriate test prior to designing a training programme so it can be set to an apprporiate level.
Warm Up
Prepares the body physically and mentally for the exercise to follow: pulse raising, mobility, stretching
Cool down
Pulse lowering activities to gradually reduce heart rate and stretching exercises promote recovery.
Example of moderation
Ensuring rest days are included.
Mixing light and heavy workouts in order to avoid injury through overtraining
Example of reversibility
During periods of injury, holidays or illness, if you stop training, your adaptations will reverse.
A poorly planned programme may result in loss of fitness.
Example of specificity
Long distance cyclists will undertake predominantly aerobic/ endurance training on a bike and concentrate on their lower body leg muscles.
Example of variation
Movement patterns specific to swimming don’t always have to be done in the water- they can be repeated within resistance training using free weights, multi-gym, body weights, circuit training exercises and using rope/ pulley resistance machines.
Aerobic capacity can also be developed via running or cycling.
Example of overload
To achieve overload, apply FITT:
- Frequency: add an additional workout to the programme
- Intensity : lift a slightly higher % of 1 RM
- Time: add an additional time to run
- Type: change from multi-gym to free weights
Example of progression
Gradually increase FITT
Example of periodisation
Use specific training cycles to meet targets (micro and meso cycles).
These targets all contribute to the macro-cycle goal.
Example of testing
An aerobic runner may use the multi-stage fitness test pre, mid and post training to measure adaptations.
Example of warm up
Should precede physical activity and include pulse raising, mobility and stretching.
Reduces chance of injury, reduces need for recovery and maximises training session.
Example of cool down
Should be performed after any physical activity and include pulse lowering and stretching. Recovery will be maximised, reducing DOMs, allowing for more regular training.
What is a macrocycle?
A long term training plan (typically over 1 year) to reach a long term goal
What is a mesocycle?
A mid term training plan (4-12 weeks) to reach a mid term goal
There are several mesocycles in a macrocycle, each with medium term goals.
What is a microcycle?
A short term training plan (1-3 weeks) to reach a short term goal.
There are several microcycles in a mesocycle, each with their own short term goals.
Example of a macrocycle
a sprinter preparing for a PB or major event
Example of a mesocycle
a sprinter focusing on explosive strength
Example of a microcycle
a sprinter working on their sprint start or mastering a specific weight lift to aid training
What is the first phase of training?
Preparatory phase
What happens in the preparatory phase?
Off-season: general fitness training to create a base for
- pre season: more specific fitness work, and progression used to increase training intensity
What is the second phase of training?
Competitive phase
What happens in the competitive phase?
- Maintenance of fitness - principle of moderation applied to avoid injury
- Focus on tactics and strategy
- Tapering used to optimise performance
What is the third phase of training?
Transition phase
What happens in the transition phase?
- Recovery from the competitive season
- Light training to avoid excessive reversibility
- Treatment of any injury
What is tapering?
A gradual reduction of training volume in the time immediately before the major competition. This competition may be the long term goal of the macrocycle.
What does tapering involve?
- Reducing training volume whilst maintaining intensity
- This involves reducing session frequency and duration, and increasing rest periods.
Positives of tapering
- Fuel stores such as muscle and liver glycogen are maximised
- Muscles are fully repaired and recovered
Negatives of tapering
Lethargy, concerns about weight gain, miss the endorphins from training
