6.4 Designing a training plan

Question 1

what is a training program

Answer 1

a plan to improve a component/components of fitness for an individual that are broken down into different durations

Question 2

the different durations of a training program

Answer 2

Macroscale
- 8 month
- Big goal
- Ex. be better at basketball

Mesoscale
- 2 month
- Ex. improve endurance/vert jump

Microscale
- 1 week
- Small goal
- Ex. improve jumping technique

Question 3

parts of a training program (7)

Answer 3

1. Warm up –> Increase blood flow/get muscles ready
2. Stretching activities
   
   • Dynamic = warm up
   • Static = cool down
3. Endurance training
   
   • focus on VO2/aerobic system
   • Longer duration
4. Cool down - return body to rest in controlled way
5. Flexibility training - increase ROM of a joint
6. Resistance training - strength training
7. The incorporation of recreational activities and sports
   - Ex. Walk, run
   - Decrease boredom
   - Functional

Question 4

key principles of a program design -6

Answer 4

1. progression
2. overload
3. specificity
4. reversibility
5. variety
6. periodization

Question 5

what is progression (4)

Answer 5

• Gradually increasing the demands of a training program over time to continue making progress
• Increasing the frequency, intensity, or duration of the exercises
• Endurance before speed
• Need to slowly build to your target

Question 6

what is overload (4)

Answer 6

• Gradually increasing the demands placed on the body during exercise to stimulate adaptation and improvement
• Must overload the muscles to see change
• This can be achieved by manipulating the frequency (how often), intensity (how hard) and duration (how long) of the exercise
• Overtraining vs supercompensation: want to make sure we do not overtrain, overtraining = get hurt

Question 7

what is specificity

Answer 7

Specific to the desired outcome. Means that the exercises and training methods used should be tailored to the specific goals of the individual
Ex. improving strength/flexibility

Question 8

what is reversibility (3)

Answer 8

Refers to the principle that gains made through training can be lost if training is discontinued
* Few weeks-months to lose level
* Able to get back to level faster than a novice trainer

Question 9

what is variety (4)

Answer 9

• Different exercises and training methods into a program to prevent boredom and stimulate adaptation
• Can be achieved by introducing new exercises or training methods
  Ex.
• Different lift for muscle group
• Cycle endurance focus

Question 10

what is periodization (4)

Answer 10

• the systematic planning of a training program over a period of time to optimize performance and prevent injury
  Has three periods:
• Preseason
• Competition
• Offseason

Question 11

difference of building strength for a beginner (2) or advanced (2)

Answer 11

For beginner:
* Identify the 7-10 RM (maximum repetition) range and perform 1-2 sets of 6-12 exercises 2x/wk
* Continue with each exercise varying sets among light (12–15 RM), medium (7–10 RM), and heavy (3–5 RM) intensity, performing 2-3 sets of each exercise. Increase to 3-5 sessions per week.

For advanced:
* Perform 3 sets of each exercise (usually 8–10 separate exercises) varying during both workouts and days among light (12–15 RM), medium (7–10 RM), and heavy (3–5 RM) intensities.
* Exercise at least 3 sessions per week, but increase the frequency according to the person’s objectives.

Question 12

difference of building endurance for a begginer (2) or advanced (1)

Answer 12

For beginner:
* Begin with large muscle exercise (cycling, walking, jogging, rowing, etc.) at an intensity (heart rates of 115 to 130 bpm) for 15 to 25 minutes
* The minimum frequency of sessions is 2 per week. During succeeding weeks, gradually increase the intensity, duration, and/or frequency of sessions.

For advanced:
* Engage in large muscle exercise 3 to 5 times per week for periods of 30 to 50 minutes. Vary the intensity and duration of exercise on different days. Include Fartlek techniques