C8 - Principles of Training Flashcards
What are the principles of training?
Specificity: Training should be relevant to the sport or goal.
Progressive Overload: Gradually increasing intensity to adapt.
Reversibility: Gains are lost if training stops.
Individuality: Tailored to the individual’s needs and abilities.
Variation: Incorporating variety to prevent boredom.
Recovery: Allowing time for adaptation and repair.
Overtraining: Excessive training without adequate rest, leading to performance decline, fatigue, and increased injury risk.
FITT: Frequency, Intensity, Time, and Type.
What is periodization?
Definition: Structured planning of training to optimize performance and avoid overtraining.
Phases: Macrocycle: Long-term plan (e.g., a year).
Mesocycle: Medium-term plan (weeks to months).
Microcycle: Short-term plan (e.g., a week).
Purpose: To peak at the right time (e.g., for competitions).
What is resistance training?
Uses resistance (e.g., weights or bands) to build strength and endurance.
Who uses it: Powerlifters, bodybuilders, and athletes improving strength.
Pros: Improves muscle mass, strength, and bone density.
Cons: Requires proper technique; risk of injury.
What is assisted training?
Uses external assistance (e.g., resistance bands or partner aid) to complete exercises.
Who uses it: Beginners, those recovering from injury, or athletes targeting specific movements.
Pros: Supports progression and reduces injury risk.
Cons: Dependence on assistance can limit autonomy.
What is SAQ training?
Speed, Agility, and Quickness drills to improve neuromuscular coordination.
Who uses it: Athletes in sports requiring rapid movements (e.g., football, basketball).
Pros: Enhances reaction time, speed, and agility.
Cons: Demands high effort; risk of joint injuries.
What is functional stability training?
Exercises targeting core stability and movement patterns for functional strength.
Who uses it: Athletes and general fitness participants.
Pros: Reduces injury risk, improves posture.
Cons: Limited strength gains.
What are static stretches?
Holding a stretch position for a period to improve flexibility.
Who uses it: Used as part of a cool-down.
Pros: Increases range of motion, relaxes muscles.
Cons: Not suitable before explosive activities.
What are dynamic stretches?
Controlled movements through full range of motion.
Who uses it: Athletes during warm-ups.
Pros: Prepares muscles for activity, reduces injury risk.
Cons: Requires correct technique to avoid injury.
What is ballistic stretching?
Uses bouncing movements to push muscles beyond their range of motion.
Who uses it: Advanced athletes (e.g., gymnasts).
Pros: Can increase flexibility for sports requiring extreme ranges.
Cons: High injury risk.
What is PNF stretching?
Combines passive stretching and muscle contractions to improve flexibility.
Who uses it: Athletes requiring high flexibility.
Pros: Highly effective for increasing range of motion.
Cons: Requires a partner or trainer.
What is core stability training?
Exercises focusing on strengthening core muscles (e.g., planks, bridges).
Who uses it: All athletes to enhance stability and balance.
Pros: Reduces injury risk, improves posture.
Cons: Limited direct strength improvements.
What is altitude training?
Training at high altitudes where oxygen levels are lower.
Effects: Increases red blood cell production.
Short-term symptoms: Breathlessness, fatigue, nausea.
Benefits: Improves aerobic endurance and oxygen-carrying capacity.
Negatives: Expensive, initial performance drop, altitude sickness.
What are hypobaric chambers?
Simulate high-altitude conditions by reducing oxygen levels.
Purpose: Mimics altitude training without traveling.
What is intermittent hypoxic training (IHT)?
Alternating between hypoxic (low oxygen) and normoxic (normal oxygen) conditions.
Purpose: Boosts aerobic capacity and red blood cell production.
Negatives: Effects can be temporary, expensive.
What is thermoregulation?
The body’s ability to maintain a stable internal temperature during exercise.
How does the body adapt to hot weather?
Sweating: Promotes cooling.
Vasodilation: Increases blood flow to the skin.
Acclimatization: Improves efficiency of cooling mechanisms over time.
What happens during exercise in the cold?
Effects: Increased shivering, vasoconstriction, reduced flexibility.
Risks: Frostbite, hypothermia.
What happens during exercise in heat?
Effects: Increased sweating, dehydration risk, reduced performance.
Risks: Heatstroke, heat exhaustion.
How can recovery be sped up?
Strategies: Active recovery, hydration, nutrition, compression garments, cold therapy.
What are the benefits of a cool-down?
Reduces heart rate gradually, prevents blood pooling, promotes waste product removal, reduces DOMS.
How can DOMS be reduced?
Techniques: Active recovery, foam rolling, stretching, cold therapy, massage.
Prevention: Gradual progression of intensity.
Outline HR maximum method/equation
220 - age
Outline Karvonen’s method/equation
Training heart rate (THR) = HRrest + required % x HRmaxR
HRmaxR = HRmax - HRrest
