7. Principles Of Training Flashcards
What are the 6 principles of training?
Progression
Reversibility
Overload
Moderation
Specificity
Variation
Proms-v
Overload definition
Concept of stressing the body slightly beyond its current capabilities during training to create a stimulus for physiological adaptations
Physiological adaptations brought on by overload:
- Increased muscle strength I power/ speed - anaerobic TLA
- Cardiovascular fitness L aerobic capacity) - aerobic TLA
- Muscle fibre type development & hypertrophy
- Increasing anaerobic & aerobic thresholds / delaying OBLA
- Skill development
factors for applying overload
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
Progression definition
Gradually in creasing intensity, duration or volume of training to continuously challenge body.
Gradual increase stimulates improvements in, strength, endurance or skill
Progression example
Weightlifter steadily increases amount of weight lifted during resistance training sessions
40kg week 1, 45kg week 2
Why not reduce recovery time / sets / reps?
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
Specificity definition
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
Specificity example
A sprinter aiming to improve their 100m dash time would focus on sprint specific training, including short bursts of high intensity running & explosive starts
Reversibility definition
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
Reversibility example
Tennis player who takes extended break may experience a decline of skills, endurance, strength & match performance
Variation definition
Training programmes should include a variety of exercises, drills & activities to prevent overuse injuries & reduce boredom/maintain motivation & promote well-rounded fitness
Variation example
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
Moderation definition
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
Moderation example
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
What does par-q stand for?
Physical activity readiness questionnaire
What is a par-q?
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
Why is a par-q important?
- Identifying health risks
- Safety precautions
- Informed consent
- Health history tracking
Purpose of a warmup
Prepares body for physical activity by gradually increasing HR, loosening joints & warming up muscles
Physiological effects of a warm up
- 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
Anagram for stages of a warmup
R.A.M.P
Raise
Activate
Mobilise
Potentiation
Warmup - raise
low intensity activities often aimed at developing movement patterns
↑ body temp, HR, blood flow, breathing rate
e.g. Light jog, skipping, jumping jacks
Warmup - activate
Activate / engage key muscle groups needed for main activity
Include exercises targeting specific muscles.
Eg. Mini band drills, glute bridges, bodyweight squats
Warmup - mobilise
Improve range of motion of joints & prepare for dynamic movement
Dynamic stretches & movement patterns
Eg. Leg swings, arm circles, twist lunges
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
Purpose of cool down
Gradually bring body back to resting state
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
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
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
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)
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
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) )
Stretch shortening cycle (SSC) anagram
P. A. M
Preloading/eccentric phase
Amortisation phase
Muscle contraction/concentric phase
SSC - preloading phase
On landing, eccentric contraction (lengthening) occurs
SSC - amortisation phase
Changeover - needs to be short/rapid so elastic energy is not lost
SSC - muscle contraction phase
Rapid muscle shortening
Stretch shortening cycle example
Vertical jump
Athlete prepares for jump by quickly dipping (preloading/eccentric)
Briefly pause (amortisation)
Push off ground to jump (concentric)
Purpose of stretch shortening cycle
Enhances force produced by muscle due to stored elastic energy & muscle reflexes
Components of fitness weight training develops
Strength
Power
Muscular endurance
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
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
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
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
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
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
Flexibility & mobility training
Static
Dynamic
Ballistic
Proprioreceptive neuromuscular facilitation (PNF)
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
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
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
Proprioreceptive neuromuscular facilitation (PNF)
Advanced stretching technique which facilitates muscle inhibition
- Individual performs a passive stretch (with partner) & extends leg until tension is felt
- Stretch/length change of muscle detected by muscle spindle
- Isometric contraction of muscle performed for 10 secs by pushing against external resistance from partner
- Golgi tendon organs detect increased muscle tension
- Sends inhibitory signal to CNS
- Overrides muscle spindle
- Delays stretch reflex
- Results in further relaxation of target muscle
- Allows for greater passive stretch
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
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
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
