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PE Unit 3 > Chapter 10 - Principles of Training > Flashcards

Chapter 10 - Principles of Training Flashcards

1
Q

What are the 5 Main Principles of Training

A 
Specificity
Intensity
Duration
Overload
Frequency
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2
Q

What are the other principles of training?

A 
Detraining
Maintenance
Individulality
Diminishing Returns
Variety
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3
Q

What are Training Principles

A

Training principles are general rules/guidelines that help to make training programs more effective and successful, and maximise fitness improvements.

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4
Q

Specifity

A

Making the training program as similar as possible to the sport that you are training for.
This includes things such as:
- Major movements (and therefore major muscle groups)
- Fitness components
- Energy System Usage
- W:R Ratio
- Intensity Levels

All of these things should be replicated as much as possible
This is also why a games analysis is essential before designing a training program

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5
Q

Intensity

A

The level of exertion being applied to an activity.
Methods of ascertaining and applying intensity to training include the use of:
- % max HR
- % of Vo2 Max
- Rate of perceived exertion
- Accelerometers
- Global Positioning System (GPS)

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6
Q

Duration

A

Duration can refer to:

  • Length of a training program
  • Minimum time a training program needs to be performed before the occurrence of chronic adaptations is evident
  • The length of the actual training session
  • The length of time of a bout of exercise during a training session
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7
Q

What are the three types of time blocks or cycles

A
  • A macrocycle is a long training period, usually 12 months
  • A mesocycle is a segment of the macrocycle, usually 3 to 6 weeks
  • A microcycle is a smaller segment of a mesocycle, between 5 and 10 days, usually 7
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8
Q

Tapering

A

The reduction in training volume before competition

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9
Q

Peaking

A

The manipulation of training to ensure a performer is at their optimal physiological state before a competition

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10
Q

Lactate Inflection Point (LIP)

A

The lactate inflection point (LIP) refers to the point when lactate production exceeds lactate removal within the body. At this point, lactate (and therefore H+ ions) will begin to accumulate in the muscles and cause fatigue. This generally occurs at about 85% of maximum heart rate. LIP is higher in elite athletes, as their body is able to remove lactate more efficiently.

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11
Q

Difference between LIP and Lactate Tolerance

A

Lactate Inflection Point is the point at which the body can no longer clear lactate at the rate at which it is being produced.

Lactate tolerance is the ability for the body to continue to work at the same intensity despite the build up of lactate (and therefore H+ ions). It is trained at a high intensity and through increasing anaerobic capacity.

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12
Q

Overload (progressive)

A
  • Overload refers to increasing training difficulty to ensure that fitness improvements continue to occur.
  • NO more than 10%.
  • Also, only one variable (e.g. number of reps) should be overloaded at any one time.
  • Overload should be applied when an athlete has become ‘used to’ their training. Often, a program involves a ‘rest week’ every so often, in which there is no overload to avoid fatigue.
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13
Q

Frequency

A
  • Refers to how often training sessions occur.

Training will cause a catabolic effect on the body. It is during rest that the anabolic effect will occur. Without sufficient rest being part of the program, these positive anabolic effects will be greatly reduced

Training loads can be increased (either in intensity or frequency) once an individual is used to the training. Endurance-based training is generally less taxing than resistance training, and therefore may be able to be performed more often.

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14
Q

Catabolic Effect

A

The destructive metabolism (breakdown) of muscle tissue and other compounds in the body

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15
Q

Anabolic Effect

A

The building of proteins and muscle tissues

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16
Q

Individuality

A

Individuals tend to respond differently to a similar training stimulus. Reasons for this include

  • Genetic Predisposition - fast vs slow twitch
  • Initial Fitness Levels
  • Preparedness
  • Adaptive Response
  • Possible Injuries
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17
Q

Variety

A
  • ensures that the athlete remains interested and motivated.
  • Variety can often clash with specificity. It is important to remember that while varying exercises can be a good idea, they should still replicate the demands of the sport.
  • Simple ways to add variety to a training program including running different routes or completing training in a different place.
18
Q

Maintenance

A

Maintenance refers to ‘holding on to’ or keeping fitness gains that occurred during an intense period of training.

To maintain (but not improve) fitness, training can occur twice per week.

This is important during a sport’s off-season, when players may need a break from the intensity of in-season training but don’t want their fitness levels to drop off.

19
Q

Diminishing Returns

A

This refers to the fact that as people get fitter, their fitness improvements tend to occur more slowly.

Usually, untrained individuals will show more rapid improvement when they undertake a training program than a trained individual completing the same program. However, the trained individual will still usually perform at a higher level.

20
Q

Detraining

A
  • refers to the potential loss of fitness that was gained during a training program.

If training is completely stopped, a loss of previously achieved fitness gains will occur. This is why injured players begin rehab as soon as possible.

In around three weeks of no training, both cardiac output and VO2 max can decrease by up to 8%, while after 12 weeks of no training, VO2 max can drop by as much as 18%.

21
Q

What does the analysis part of the training system include

A

An analysis part would determine

  • Energy systems, fitness components and muscle groups
  • Fitness test results for the performer
  • Availability of time
  • Appropriate Training Methods
  • Physical state of the performer
22
Q

10 Training Methods

A
  • Continuous
  • Interval
  • Fartlek
  • Circuit
  • Resistance (Weight)
  • Flexibility
  • Plyometrics
  • Speed
  • Swiss Ball
  • Core Strength
23
Q

Continuous Training

A

involves performing an activity for a long period of time (should be at least 20-30 minutes).

70-85% of maximum heart rate.

Continuous training has a number of health-related benefits and also has low injury rates.

24
Q

Interval Training

A

High intensity then rest

The length of the work and rest periods can be changed to target different energy systems and fitness components.

Short-Interval Training – The work period is under 10 seconds in length, and the W:R ratio should be about 1:6. The ATP-PC system is the dominant system during this type of training.

Medium-Interval Training – The work period is between 10 and 60 seconds in length and the W:R ratio should be around 1:2 or 1:3. Medium-interval training targets the anaerobic glycolysis system. Can build lactate tolerance.

Long-Interval Training – Involves a work period of at least one minute and a W:R ratio of 1:1 or more. The aerobic glycolysis system is the predominant system being trained. Can increase LIP if done at high intensity.

25
Q

Fartlek Training

A

Fartlek training involves continuous running (jogging) with high-intensity bursts of random length.

Therefore, fartlek training, when performed correctly, can target both the aerobic and anaerobic energy systems.

It can take a lot of discipline to perform successfully. Often hills are used to provide natural increases in intensity.

26
Q

Benefits of Interval Training

A
  • High Quality session
  • Pacing can be developed
  • Specific energy systems targeted
  • Lactate tolerance developed
  • Can be specific to game
  • Sessions highly structured
27
Q

Circuit Training

A

Circuit training involves performing different activities at different ‘stations’ of a circuit.

28
Q

Benefits of Circuit Training

A
  • Offers Variety
  • Several Fitness Components can be targeted in the one training method
  • Specificity can be maintained
  • Can accommodate large groups of people and may be a good alternative for sporting clubs in inclement weather
  • Minimal equipment required, ie bodyweight
29
Q

Resistance Training

A

Resistance training is also known as weights training.

Resistance training increases muscular strength, which can also increase muscular power and speed. However, it can have a high risk of injury, particularly if not performed correctly.

To increase strength and power, which are anaerobic activities, the intensity of the training must be of a high level and use primarily fast-twitch muscle fibres

30
Q

Benefits of weight training

A
  • Increases Strength
  • Promotes weight loss
  • Helps prevent osteoporosis
  • Improves psychological wellbeing
  • Improves dynamic stability and preserves functional capacity
  • Forms the foundation for the development of speed, power and agility
31
Q

Flexibility Training

A

Flexibility training obviously aims to increase flexibility. Increased flexibility can lead to increased performance levels through allowing for increased speed, strength and power. It can also reduce the chances of injury and reduce stress

Flexibility improved through stretching

32
Q

Static Stretching

A

Stretches to a position and holds it for ten seconds or more. Better used at the end of a session.

33
Q

Dynamic Stretching

A

Moving a joint through its full range of motion in a controlled manner. This should be done during a warm-up and incorporate movements that will be used during training.

34
Q

Ballistic Stretching

A

Is the same as dynamic stretching but with much greater force, and therefore there is a much higher chance of injury. Uses the momentum of a moving body part to produce the stretch. Should only be performed in very few circumstances and not advisable in general for athletes.

35
Q

Proprioceptive Neuromuscular Facilitation (PNF) Stretching

A

The participant moves the muscle through its range of motion until discomfort is felt, then the muscle is contracted isometrically (no change in length) for six seconds. The muscle is then slightly relaxed before being stretched isometrically for another six seconds.

36
Q

Plyometric Training

A

Plyometric training focuses on developing muscular power. It can also improve speed and agility. Plyometric training generally involves standing jumps, either vertical or in another direction.

It uses something known as the stretch reflex, which is when the body initiates a concentric contraction before a rapid eccentric contraction to prevent overstretching of the muscles. A clear example of this is how we bend at the knees and hips before jumping vertically.

37
Q

Training Considerations for Plyometrics

A
  • A strength base is recommended
  • Appropriate footwear, warmup and surface
  • Start with lower intensity
  • Ample Rest
  • When performed with another training method, 2 sessions per week is enough
38
Q

Speed Training

A

Speed is ultimately a result of stride frequency and stride length. Speed training generally aims to increase one of these while maintaining the other.

To increase stride frequency, downhill running and ‘fast feet’ ladders can be used. To increase stride length, muscular strength can be developed, generally through either resistance or plyometric training. Running with a parachute also increases resistance and ultimately increases stride length.

39
Q

Core Strength Training

A

Core strength training involves improving the strength of muscles through the core of the body, including the abdominals and gluteals.
Core strength can be improved through exercises such as Pilates, Yoga or the use of a Swiss Ball.

40
Q

Improved Core Strength is associated with

A
  • Improved Running Efficiency
  • Decreased risk of injury
  • Improved transfer of power between lower and upper body
  • Improved Balance
  • The potential to improve acceleration and deceleration

PE Unit 3 (11 decks)

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