6.4 principles of training program design

Question 1

describe the essential elements of a general training program

Answer 1

• stretching and warm up
• endurance training
• cool down activities
• flexibility training
• resistance training
• the incorporation of recreational activities and sports in the schedule

Question 2

warm upppppp

Answer 2

• Every training/exercise/competition should begin with low-intensity physical activity of a similar mode that will be performed (increases body temperature, heart rate and breathing rate, and prepares cardiovascular respiratory systems to function more efficiently)
• A good warm up decreases the amount of joint or soreness during the early stages of a training program.
• Warm up before dynamic stretching to reduce injury
  Then progress into cardio-respiratory endurance training.

Question 3

endurance training

Answer 3

• Repeated contractions of large muscle groups.
• Activities such as walking, jogging, running, cycling, swimming, rowing and aerobic dancing are designed to improve your cardiovascular, respiratory and metabolic systems.

Question 4

resistance exercise

Answer 4

• Resistance exercise can be defined as exercise specifically designed to enhance muscular strength and endurance.
• This involves the progressive use of a wide range of resistance loads including:
  Specific body mass exercises (ex: curl ups)
  Weight and load bearing exercises (ex: climbing)
  The use of resistance equipment (ex: free weights)
  Many overall health benefits to resistance training

Question 5

recreational activities and sports

Answer 5

• There should also be an incorporation of recreational activities and sports into the schedule.
• This keeps things fun!
• Social and enjoyable activities
• They may also include cardiovascular and resistance training exercises which contribute to improving health and fitness.

Question 6

cool down and stretching

Answer 6

• Every training session should include a cool-down and stretching after finishing exercise (especially after cardio-respiratory exercise)
• The cool down should be done slowly to lower the heart rate safely (and for several minutes).
• After the cool down is a good time to engage in stretching activities.
  This improves flexibility and lowers the risk of muscle and joint injury.

Question 7

key principles of training program design

Answer 7

• progression
• overload (frequency, intensity, and duration)
• specificity
• reversibility
• variety
• periodization

Question 8

progression

Answer 8

• Application of the principle overload
• Gradually building up the level of exercise or training to ensure that fitness continues to develop

Question 9

overload

Answer 9

• Making the body work harder than normal, so it adapts to the extra demands and becomes fitter.
• Overload is achieved by increasing one or more of the following (F I T T):
  Frequency – number of times you train per week
  Intensity – how hard you work
  Time – duration of each session
  Type – type of training

Question 10

specificity

Answer 10

• The specific effect each type of training has on the body.
• Based on specific energy system and skills required for the sport the athlete is playing.
  Training should be relevant to the sport for which you are training.

Question 11

reversibility

Answer 11

• Process of losing fitness soon after stopping regular training or exercise.
• Easier to lose fitness than build it up.
• Sometimes weightlifters plateau; taking a break will help them go beyond their plateau when they start again

Question 12

variety

Answer 12

• Program should be varied to maintain interest and motivation.

Question 13

periodization

Answer 13

• Strategy that includes preplanned, systematic variations in training specificity, intensity, and volume organized in periods or cycles within an overall program.
• Period of peak competition performance can be maximized
• Promotes long term training and performance improvements

Question 14

ways in which intensity can be monitored

Answer 14

Training Heart Rate (THR)
- Linear relationship between heart rate and VO2 with increasing rates of work.
- Using heart rate that is equivalent to a set percentage of your VO2 max.
- Exercise intensity example
“light” – 35-54% HRmax
“moderate” – 55-69% HRmax
“heavy” – 70-89% HRmax

Question 15

ways in which intensity can be monitored

Answer 15

Karvonen method
- Percent heart rate reserve (HRR)
- Difference between HRrest and HRmax.
- Can establish a target zone.

Target a “light” HRmax (35% HRmax)

THR35% = HRrest + 0.35(HRmax – HRrest)

Question 16

ways in which training can be monitored

Answer 16

• Ratings of perceived exertion (RPE)
• Perceived exertion scales, typically in young children
  OMNI scale – rating of 1-10
  Borg scale – originally a scale of 6-20 but later revised to 1-10. Multiply by 10 to get estimate heart rate. Used in adults
  CERT scale – similar to Borg’s. Used for children