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Physical Education > 7. Principles Of Training > Flashcards

7. Principles Of Training Flashcards

1
Q

What are the 6 principles of training?

A

Progression
Reversibility
Overload
Moderation
Specificity
Variation

Proms-v

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2
Q

Overload definition

A

Concept of stressing the body slightly beyond its current capabilities during training to create a stimulus for physiological adaptations

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3
Q

Physiological adaptations brought on by overload:

A
  1. Increased muscle strength/power/ speed - anaerobic TLA
  2. Cardiovascular fitness (aerobic capacity) - aerobic TLA
  3. Muscle fibre type development & hypertrophy
  4. Increasing anaerobic & aerobic thresholds / delaying OBLA
  5. Skill development
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4
Q

factors for applying overload

A

Frequency: number of times training occurs per week
E.g. 2x week 1, 3x week 2

Intensity: the effort being put into the activity
E.g. Increasing distance of a run, number of repetitions, heart rate intensity

Time: length of session/recovery
E.g. 30 mins week 1, 45 mins week 2

Type: type of exercise/activity
E.g. weight, resistance, endurance

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5
Q

Progression definition

A

Gradually in creasing intensity, duration or volume of training to continuously challenge body.

Gradual increase stimulates improvements in, strength, endurance or skill

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6
Q

Progression example

A

Weightlifter steadily increases amount of weight lifted during resistance training sessions

40kg week 1, 45kg week 2

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7
Q

Why not reduce recovery time / increase reps?

A

If recovery time is reduced there isn’t enough time to optimise resynthesis of PC stores

If number of reps is increased you no longer develop strength but muscular endurance

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8
Q

Specificity definition

A

Training should be tailored to the specific sport or activity the athlete participates in

The body adapts to the demands placed on it during training so it should closely mimic the movements, energy systems & skills required

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9
Q

Specificity example

A

A sprinter aiming to improve their 100m dash time would focus on sprint specific training, including short bursts of high intensity running & explosive starts

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10
Q

Reversibility definition

A

Fitness gains ( adaptations) can be lost if training is stopped or reduced - could be a result of injury

Emphasises importance of consistency to maintain performance level

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11
Q

Reversibility example

A

Tennis player who takes extended break may experience a decline of skills, endurance, strength & match performance

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12
Q

Variation definition

A

Training programmes should include a variety of exercises, drills & activities to prevent overuse injuries & reduce boredom/maintain motivation & promote well-rounded fitness

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13
Q

Variation example

A

A long distance runner may incorporate cross training activities like swimming or cycling to vary the stress placed on her body & reduce the risk of running related injuries

Also helps contribute to an athlete adhering to their programme

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14
Q

Moderation definition

A

Balancing the amount, intensity & duration of training to avoid overtraining or undertraining

Emphasises that training should be appropriate & manageable to promote fitness improvements without causing excessive fatigue, injury or burnout

Goal is to ensure steady progress while allowing recovery

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15
Q

Moderation example

A

Swimmers apply moderation by avoiding excessive yardage in the pool. They follow structured training plans that include different intensities & strokes to reduce rook of overuse injuries

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16
Q

What does par-q stand for?

A

Physical activity readiness questionnaire

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17
Q

What is a par-q?

A

Simple & widely used screening tool designed to assess an individual’s readiness to engage in physical activity
Common method of uncovering health & lifestyle issues prior to an exercise starting programme

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18
Q

Why is a par-q important?

A
  1. Identifying health risks
  2. Safety precautions
  3. Informed consent
  4. Health history tracking
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19
Q

Purpose of a warmup

A

Prepares body for physical activity by gradually increasing HR, loosening joints & warming up muscles

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20
Q

Physiological effects of a warm up

A
  • Releases adrenaline, ↑ HR, dilates blood vessels, ↑ breathing rate
    -↑speed of nerve impulse conduction, ↑ alertness
  • ↑ elasticity of muscle fibres by ↑ muscle temp, leads to ↑ speed & force of muscle contraction, ↓risk of injury
    -↑ tendon & ligament pliability, less likely to tear or strain during intense/sudden movement
  • efficient movement at joints due to ↑ synovial fluid production
  • ↑ reaction time
    -↑ coordination
  • ↓ muscle viscosity improves coordination of antagonistic muscle pairs which ↑ contraction speed & strength
  • ↑enzyme activity in warmer muscle fibres,↑ speed & strength of contraction
  • psychological preparation
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21
Q

Anagram for stages of a warmup

A

R.A.M.P

Raise
Activate
Mobilise
Potentiation

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22
Q

Warmup - raise

A

low intensity activities often aimed at developing movement patterns

↑ body temp, HR, blood flow, breathing rate

e.g. Light jog, skipping, jumping jacks

23
Q

Warmup - activate

A

Activate / engage key muscle groups needed for main activity

Include exercises targeting specific muscles.

Eg. Mini band drills, glute bridges, bodyweight squats

24
Q

Warmup - mobilise

A

Improve range of motion of joints & prepare for dynamic movement

Dynamic stretches & movement patterns

Eg. Leg swings, arm circles, twist lunges

25
Warmup - potentiation
Activities that improve effectiveness of subsequent performance Explosive or sport specific drills E.g. Short sprints, shooting, agility ladder drills -Improving communication between nervous system & muscles to enhance performance → increases muscle activation → enhances motor unit recruitment → prepares energy systems
26
Purpose of cool down
Gradually bring body back to resting state
27
Physiological effects of a cool down
- keeps O2 blood flow high & allows O2 to be flushed through muscles, ↓ oxygen debt - allows oxidation & removal of lactic acid - helps resaturate myoglobin stores -Allows skeletal muscle pump to continue & prevent blood pooling in veins - ↓ risk of DOMS (delayed onset muscle soreness) - PC stores resynthesised at faster rate - restoration of muscle length
28
Continuous training
Predominantly develops aerobic system by working continuously at same intensity Endurance athletes (eg. Marathon runners, road cyclists & triathletes) predominantly use continuous training → refer to specific intensity & duration of sessions → cyclist working at 65-75% max. HR for 3 hrs To increase intensity: -Increase pace - 8km/h → 10km/h - increase incline - train above aerobic threshold but below anaerobic threshold
29
Heart rate zones - basic calculation
Max HR (MHR) = 220 - age Lower limit (effect on aerobic) =60% (65% for elite) of MHR Upper limit = 80% (85%) of MHR
30
Heart rate zones - karvonen principle
Calculate resting heart rate (RHR) and MHR LL = RHR + 0.60/0.65 (MHR-RHR) UL = RHR + 0.8/0.85 (MHR-RHR)
31
Borg scale
Method of rate of perceived exertion (RPE) to measure a performers level of intensity during training Perceived exertion is now hard you feel you are working by assigning numbers
32
Plyometrics
Used to develop power & speed Often uses hurdles & boxes of varying heights Max intensity, relatively short duration - explosive activities eg hopping, depth jumping, bounding Usually no move than 10 secs with a rest period allowing a near full recovery between reps & sets Focus is on rebound, eccentric muscle contraction & reactive strength development Uses fast twitch fibres- especially T2B Concept - muscles contract with more force if stretched first (elastic band principle) If an eccentric contraction precedes a concentric contraction there will be more force (stretch shortening cycle (SSC) )
33
Stretch shortening cycle (SSC) anagram
P. A. M Preloading/eccentric phase Amortisation phase Muscle contraction/concentric phase
34
SSC - preloading phase
On landing, eccentric contraction (lengthening) occurs
35
SSC - amortisation phase
Changeover - needs to be short/rapid so elastic energy is not lost
36
SSC - muscle contraction phase
Rapid muscle shortening
37
Stretch shortening cycle example
Vertical jump Athlete prepares for jump by quickly dipping (preloading/eccentric) Briefly pause (amortisation) Push off ground to jump (concentric)
38
Purpose of stretch shortening cycle
Enhances force produced by muscle due to stored elastic energy & muscle reflexes
39
Components of fitness weight training develops
Strength Power Muscular endurance
40
Weight training for strength
Lift high weights with low reps (2-5) ( 85 -100%) (3 sets) Eg. 3 sets, 3 reps, 95% 1 RPM, 3-4 mins recovery Choice of exercise should relate to muscle group used in the sport - both agonist & antagonist Exercises usually split into 4 groups: shoulders & arms; back & trunk; legs; whole body
41
Weight training for power
Working at 80% of 1 rep max allows movement to be carried out highly explosively maximising power development Recovery of 3-4 mins allows fun replenishment of PC system Eg. 3 sets, 6 reps, 80% 1 RPM, 3-4 mins recovery
42
Weight training for muscular endurance
Both sets & reps are higher, lifting less weight in order to complete high repetitions Recovery period reduced to constantly stress the working muscles - often associated with 'muscle pump'& build up of lactic acid (due to using ATP from anaerobic glycolysis) Eg 4 sets, 16 reps, 50-60% 1 RPM, min recovery
43
Interval training
Any form of training with a recovery period built into the session - weight training, circuit training & plyometrics are forms of interval training Though more coaches associated I.T with running swimming etc Can develop any energy system depending on the intensity & duration of the exercise & length of recovery between
44
Fartlek training
'Speed-play' - slightly different method of continuous training Varies pace to stress both aerobic & anaerobic systems - much more demanding type of training that will improve VO2 (max) and recovery process Typical session should last approx. 40 mins with intensities ranging low → high Eg. 10 mins jog 6 x 20 sec sprint, 80 sec recovery 5 mins walking 5 mins jogging 2x uphill run, 1 min jog down 3 mins jogging 2 mins walking State exact intensities & distance covered
45
Circuit training
Can include a variety of exercises that can be sport specific or fitness related Important that whatever the type of circuit is being carried out that the time on each station meets the need of the sport or activity Stations: multiple stations - sport based/fitness component Time/rep based Variety: combines strength, cardio, flexibility Rest intervals: short to maintain intensity Eg. General: push ups, squats, jumping jacks, plank Sport specific: shuttle runs, banded lateral walks, weighted lunges, ball dribble through cones, box jumps
46
Flexibility & mobility training
Static Dynamic Ballistic Proprioreceptive neuromuscular facilitation (PNF)
47
Static stretching
Active: ability to stretch antagonistic muscle using only tension in agonist muscle, performer moves their own body Eg holding 1 leg in front of you as high as possible Passive: ability to hold a stretch using body weight or some other external force like a partner Eg holding 1 leg in front & resting it on a chair
48
Dynamic stretching
Type of stretching that involves moving parts of the body through a full range of motion in a controlled, smooth & deliberate manner Eg heel kicks, lunge walks, open/closed gates
49
Ballistic stretching
Rapid bouncing movements that push a muscle or joint past its normal range of motion Uses the momentum of the body to stretch the muscles Eg toe touch bounces, arm swings
50
Proprioreceptive neuromuscular facilitation (PNF)
Advanced stretching technique which facilitates muscle inhibition 1. Individual performs a passive stretch (with partner) & extends leg until tension is felt 2. Stretch/length change of muscle detected by muscle spindle 3. Isometric contraction of muscle performed for 10 secs by pushing against external resistance from partner 4. Golgi tendon organs detect increased muscle tension 5. Sends inhibitory signal to CNS 6. Overrides muscle spindle 7. Delays stretch reflex 8. Results in further relaxation of target muscle 9. Allows for greater passive stretch
51
SAQ (speed, agility, quickness)
Develops ability to move quickly, change direction efficiently & accelerate or decelerate with control Commonly used in sports where speed, reaction time & coordination are critical Eg football, tennis, basket ball, rugby
52
SAQ components
Speed: ability to more body as quickly as possible over a set distance → focuses on linear sprinting & stride frequency Agility: ability to change direction rapidly while maintaining balance, strength & control → involves coordination Quickness: ability to react & move with speed & precision in response to a stimulus →Enhances reaction time & neuromuscular efficiency
53
SAQ purposes
- Improves acceleration, deceleration & multidirectional movement - enhances reaction time & decision making speed in game situations - boosts neuromuscular coordination by reaching body to recruit muscles effectively - develops functional strength, balance & power

Physical Education (14 decks)

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