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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 I power/ speed - anaerobic TLA
  2. Cardiovascular fitness L 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 / sets / 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
Q

Warmup - potentiation

A

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
Q

Purpose of cool down

A

Gradually bring body back to resting state

27
Q

Physiological effects of a cool down

A
  • 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
Q

Continuous training

A

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
Q

Heart rate zones - basic calculation

A

Max HR (MHR) = 220 - age
Lower limit (effect on aerobic) =60% (65% for elite) of MHR
Upper limit = 80% (85%) of MHR

30
Q

Heart rate zones - karvonen principle

A

Calculate resting heart rate (RHR) and MHR
LL = RHR + 0.60/0.65 (MHR-RHR)
UL = RHR + 0.8/0.85 (MHR-RHR)

31
Q

Borg scale

A

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
Q

Plyometrics

A

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
Q

Stretch shortening cycle (SSC) anagram

A

P. A. M

Preloading/eccentric phase

Amortisation phase

Muscle contraction/concentric phase

34
Q

SSC - preloading phase

A

On landing, eccentric contraction (lengthening) occurs

35
Q

SSC - amortisation phase

A

Changeover - needs to be short/rapid so elastic energy is not lost

36
Q

SSC - muscle contraction phase

A

Rapid muscle shortening

37
Q

Stretch shortening cycle example

A

Vertical jump

Athlete prepares for jump by quickly dipping (preloading/eccentric)
Briefly pause (amortisation)
Push off ground to jump (concentric)

38
Q

Purpose of stretch shortening cycle

A

Enhances force produced by muscle due to stored elastic energy & muscle reflexes

39
Q

Components of fitness weight training develops

A

Strength
Power
Muscular endurance

40
Q

Weight training for strength

A

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
Q

Weight training for power

A

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
Q

Weight training for muscular endurance

A

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
Q

Interval training

A

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
Q

Fartlek training

A

‘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
Q

Circuit training

A

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
Q

Flexibility & mobility training

A

Static
Dynamic
Ballistic
Proprioreceptive neuromuscular facilitation (PNF)

47
Q

Static stretching

A

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
Q

Dynamic stretching

A

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
Q

Ballistic stretching

A

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
Q

Proprioreceptive neuromuscular facilitation (PNF)

A

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
Q

SAQ (speed, agility, quickness)

A

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
Q

SAQ components

A

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
Q

SAQ purposes

A
  • 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 (10 decks)

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