6.4 Principles of training Flashcards
What are the essential elements of a general training program?
6.4.1
Looks at the health aspect of fitness.
Warm-up
Stretching
Endurance Training
Cooldown
Flexibility Training
Resistance Training
Recreational activities
Describe the essential element of a general training program:
WARM-UP
6.4.1
prepares the body for exercise. Prevents injury and muscle soreness.
Stage 1: raise heart rate
(increase body temperature & speed of oxygen delivery to muscles-> cardiovascular exercise)
Step 2: mobility & stretching exercises
(Static & calisthenic type exercises)
Step 3: sport-/ skill-related components
(work neuromuscular mechanisms)
Describe the essential element of a general training program:
STRETCHING
6.4.1
Stretching:
Specific muscle, tendon being expanded & flexed to improve muscle’s felt elasticity and improve flexibility
Benefits:
-Increased range of motion
-decrease risk of injuries
-increase muscle blood flow
What are the three types of endurance training?
6.4.1
- Continuous
- Interval
- Circuit
Describe the essential element of a general training program:
CONTINUOUS ENDURANCE TRAINING
6.4.1
maintaining a steady pace for a long period of time.
-> over 20 minutes and within the aerobic training zone (70-85% Max HR)
Describe the essential element of a general training program:
INTERVAL ENDURANCE TRAINING
6.4.1
structured period of work followed by a structured period of rest
Describe the essential element of a general training program:
CIRCUIT ENDURANCE TRAINING
6.4.1
circuit session should contain exercises to improve:
-aerobic fitness/ raise the pulse rate
-exercises to work the upper body, lower bod, core
Describe the essential element of a general training program:
COOLDOWN
6.4.1
After exercise one performs light continuous activity to keep heart rate elevated
Purpose:
keep metabolic activity high. Capillaries dilate so that oxygen can flush through muscle tissue
-> prevents blood pooling which can cause dizziness if exercise is stopped abruptly
-can limit the effects of Delayed Onset Muscle Soreness (DOMS)
-stretching facilitate and improve flexibility as the muscles are very warm at this stage
Describe the essential element of a general training program:
FLEXIBILITY TRAINING
6.4.1
flexibility= range of motion about a joint and its surrounding muscles during a passive movement
Types of stretching:
- Dynamic flexibility
- Static Active flexibility
- Static Passive flexibility
Benefit: Prevention Injury
-> The rationale for this is that a limb can move further before an injury occurs
Describe the essential element of a general training program:
RESISTANCE TRAINING
6.4.1
used to develop several components of fitness:
-strength
-strength endurance
-explosive power
-> Fitness component stressed determined by manipulating the weight or resistance, the number of repetitions and the number of sets
Describe the essential element of a general training program:
RECREATIONAL ACTIVITIES
6.4.1
-Include a variety of activities / sports
-Prevents boredom
-For fun
What are the key principles of training program designs?
6.4.2
Specificity
Progression
Overload
Reversibility
Periodisation
these should be included/incorperated in the elements of a training program (stated above, 6.4.1)
Describe the key principle of training program designs:
SPECIFICITY
6.4.2
Training should be specific to the goals of the athlete and the requirements of the activity
Consideration:
1. Muscle group used
2. Skills performed
3. Fitness components used
4. Predominant energy systems used
Describe the key differencebtw. PROGRESION &
OVERLOAD
6.4.2
Overload= applying a stimulus that exceeds the current capacity of the muscles, joints, and nervous system
Progression= gradually increasing the intensity, volume, or complexity of the stimulus over time.
Describe the key principle of training program designs:
PROGRESSION
6.4.2
Progressively overloading the body by changing:
-Frequency (how often)
-Duration (for how long)
-Intensity (how hard) over time
Why?
-body adjusts to the demands placed upon it
-> GRADUAL overload increase allows fitness gain, WITHOUT injury potential
Describe the key principle of training program designs:
OVERLOAD
6.4.2
Progressively overloading/ increasing demands for body to see improvement. Overload occurs every training session.
Why?
Human body is able to quickly adapt to stresses confronted with. Overload pushes the body to improve.
How? = FIIT Principle
1. Frequency (how often)
2. Intensity (how hard)
3. Duration (how long)
4. Type (what type of training)
Describe the key principle of training program designs:
REVERSIBILITY
6.4.2
Reversibility- change/stopping regular training -> adaptation as consequence/result of training will be reversed.
if you don’t use it you lose it!
Describe the key principle of training program designs:
PERIODISATION
6.4.2
Periodisation-> structured, organised approach to training
goal: ensuring athlete is in peak physical condition for most important events in their sport. Phases structured for athlete to reach ‘PEAK’ just before important event.
3 phases:
1. preparation (pre-season)
2. competition
3. transition (post-season)
(3 Sub-phases:
1. microcycle (weekly training programme)
2. mesocycle (specific block of training designed to achieve a specific goal)
3. macrocycle (year or season long programme) )
Outline ways in which exercise intensity can be monitored:
USE OF HEART RATE based upon its relationship w/ OXYGEN UPTAKE
6.4.3
Target heart rate that coincides with a given percentage of maximal oxygen uptake.
Outline ways in which exercise
intensity can be monitored:
KARVONEN METHOD
6.4.3
Karvonen method - formula used to calculate target heart rate during aerobic exercise
-taking individual’s resting heart rate & age into account
-more personalised & accurate than simple percentage of maximum heart rate
Outline ways in which exercise
intensity can be monitored:
TRAINING HEART RATE RANGE/ZONE
6.4.3
Outline ways in which exercise
intensity can be monitored:
BORG SCALE
6.4.3
Usage: clinical & fitness settings to monitor exercise intensity
Description: participants choose a number on the scale that corresponds to their self-perceived exertion during exercise
Scale range: typically from 6-20 (6- no exertion, 20- max. exertion) -> begins at 6 so that individuals can distinguish btw. perceived exertion from heart rate values
Outline ways in which exercise
intensity can be monitored:
OMNI scale
6.4.3
Usage: exercise physiology & research settings
Description: participants choose nr. on scale that represents overall perception of effort & exertion
Scale range: typically 0-10 (0- easy, 10- extremely hard)
