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P.E. 3/4 > Chapter 10 - Training methods and principles > Flashcards

Chapter 10 - Training methods and principles Flashcards

0
Q

4 factors that’s must be identified to make the training program “specific”.

A

Skills
Muscle groups
Energy Systems
Components of fitness

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1
Q

What are the 5 main training principles?

A 
Specificity
Intensity
Duration
Overload (progressive)
Frequency
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2
Q

% Vo2 max targeted for:
Aerobic
Anaerobic

A

Aerobic: 55-75%
Anaerobic: 75%+

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3
Q 
% max HR targeted for:
Recovery
Aerobic
Anaerobic Glycolysis
ATP - PC
A

Recovery: <70%
Aerobic: 70-85%
Anaerobic Glycolysis: 85-95%
ATP - PC: 95%

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4
Q

What must you consider when overloading?

A

Overload one variable by a maximal of 10%

Initial fitness of athlete

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5
Q

What is periodisation in terms of training principles

A

Organisation of training into man gable blocks or periods of time taking into account competition.

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6
Q

What is Tapering in terms of training principles?

A

Reduction in training levels to minimise effects of residue fatigue.

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7
Q

What is peaking in terms of training principles.

A

Organisation of training to ensure athlete is at optimal physiological state pre-event.

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8
Q

Why must you overload training programs?

A

Otherwise the improvements caused from chronic training adaptations will plateau.

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9
Q

How often should aerobic training occur for improvement?

A

3+ times a week

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10
Q

How often should anaerobic training occur for improvement?

Speed, power, strength ect.

A

3-4 times a week

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11
Q

How often should any training occur for maintenance.

A

1-2 times a week

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12
Q

What is detraining?

A

After training is terminated there is a rapid return to pre training fitness.

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13
Q

How can you apply individuality when constructing a training program.

A

Take into account:
Initial fitness
Genetic predisposition
Illness/injury

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14
Q

What is the principle of diminishing returns?

A

As a person becomes closer to reaching their generic potential, the rate of improvement slows.

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15
Q

Why is variety important in a training program?

A

Helps to mentally stimulate the performer.

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16
Q

How long must a training session last for?

A

At least 20-30 minutes?

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17
Q

List appropriate training methods for Aerobic Capacity

A

Long Interval
Continuous
Fartlek

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18
Q

List appropriate training methods for anaerobic Capacity

A

Short interval

Resistance training

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19
Q

List appropriate training methods for muscular strength

A

Resistance training
Pilates (core)
Swiss ball (core)

20
Q

List appropriate training methods for muscular endurance

A

Resistance

Medium interval???

21
Q

List appropriate training methods for flexibility?

A

Static or PNF stretching

22
Q

List appropriate training methods for body composition

A

Long interval
Continuous
Fartlek
Resistance

23
Q

List appropriate training methods for muscular power

A

Resistance

Plyometrics

24
Q

List appropriate training methods for speed

A

Resistance
Plyometrics
Short interval

25
Q

List appropriate training methods for agility.

A 
Agility circuit
Short interval (with cage in direction)
26
Q

List appropriate training methods for balance

A

Pilates (core)
Swiss ball (core)
Technique - Low centre of gravity

27
Q

Aerobic, anaerobic Glycolysis, and ATP-PC work:rest for interval training

A

1: 1
1: 3
1: 5

28
Q

Interval training; How long (m) for
Long
Moderate
Short

A

0-100
150-300
400

29
Q

How best to train lactate inflection point

A

Continuous - but running so the athlete is going above then below LIP which is about at;
85-90% max HR

30
Q

What’s an isometric contraction

A

Static contraction

Force developed = Load

31
Q

What is an eccentric contraction?

A

Muscle contracts while lengthening

Force developed < load

32
Q

What is a concentric contraction?

A

Muscle contracts while shorting

Force developed > Load

33
Q

What is an isokinetic contraction

A

Speed of contraction controlled and equal throughout range of motion

34
Q

What is an isotonic contraction

A

Muscle moves freely while contracting

Ie eccentric/concentric

35
Q

Muscular Strength training guidelines

A

%1RM. reps. Sets. Movement

85-100. 1-4. 3-10 Slow

36
Q

Muscular Power training guidelines

A

%1RM. reps. Sets. Movement

30-70. 4-12. 3-6 Fast / Explosive

37
Q

Muscular endurance training guidelines.

A

%1RM. Reps Sets. Movement

50-60. 15-100 2-4 Moderate

38
Q

Define agonist

A

Muscle that provides the major force of the movement

39
Q

Define antagonist

A

Muscle whose action opposes and occurs in response to the agonist but doesn’t necessarily hinder it.

40
Q

Define Synergist

A

Assists another muscle to accomplish movement.

41
Q

Define Stabiliser

A

A muscle that contracts with no significant movement to maintain posture of fixate a joint

42
Q

Min duration of aerobic training program to result in measurable improvements.

A

6-12 weeks

43
Q

Min duration of anaerobic training program to result in measurable improvements.

A

6-8 weeks

44
Q

The principle of retraining

A

One can retrain the body faster when recommencing after ceasing training than training from the first time.

45
Q

What is meant by the training principle duration?

A

The length of time which the training program in undertaken.

Eg 7 weeks

46
Q

Under the heading of periodisation how long does each of the following last:
Microcycle:
Mesocycle:
Macrocycle:

A

Microcycle: Week
Mesocycle: Month
Macrocycle: Year

47
Q

When planning a training program what factors must be taken into account?

A

Energy systems, Fitness components, muscle groups
Fitness test results
Availability of time
Appropriate training method
Physical state of athlete - Injury, injury history

P.E. 3/4 (20 decks)

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