6.4 Training Program design Flashcards
5 essential elements of a training program
Warm up, Flexibility training, Endurance training, Resistance training and Cool down
Warm up
Prepares body for exercise and reduces chance of injury by improving joint efficiency and higher muscle temps
Endurance training
Structured period of work followed by period of rest (interval training)
Resistance training
Use of resistance to muscular contraction which develops strength and strength endurance
Flexibility training
Increase joint motion which enhances performance and reduces chance of injury
Cool down
Limits the effect of DOMS as allows muscles to be resaturated
Key principles of training program
Progressive overload, Specificity, Variety, Reversibility and Periodization
Progressive Overload
Gradually increasing the intesnity or difficulty of a workout over time (eg more reps or longer distance run)
Specificity
Replicating characteristics of a sport in training to benefit performance (eg leg work in gym for football players)
Variety
Different drills, exercises or games to keep motivation high and prevent boredom
Reversability
Performance deteriorates when you don’t train or intensity of training is low. Normally occurs due to injury because of overtraining
Periodization
Manipulation of training variables to optimize performance and prevent overtraining
Methods for exercise intensity being monitored
Karvonen method, Perceived exertion and training heart rate thresholds
Karvonen method
Takes into account difference between resting and maximal heart rate
Resting heart rate+ training heart rate (Maximum HR- RESTING HR
Maximum heart rate calculation
220-Age
